Living with Diabetes means wading through endless lists and guidelines for specialized recipes and meal options – but what about treats? Here are some great Diabetes-friendly tips to assist you with developing healthy snacking habits.
150 calories or less
Boredom and stress can compel us to reach for snacks. If you’re about to grab a treat, ask yourself if you’re really hungry… or merely seeking something to do.
Next time you return home from the grocery store, divide snack size portions into convenient zip-lock bags or reusable containers. Take them with you to work or a movie, and you won’t be tempted to eat more than you need.
Which snacks are Diabetes-friendly?
Carbohydrates have a larger impact on blood sugar than proteins and fats. Breads, crackers, rice, tortillas, cereal, fruit, juices, milk, yogurt, potatoes, corn, peas and sweets can all significantly raise your blood glucose levels. Limit your consumption of refined carbs and high-calorie snacks. Avoid white bread, pasta, candy and soda. Focus on foods which are high in fiber and complex carbohydrates. They digest slowly, keep you feeling full longer, and help stabilize your blood sugar level.
Snacks should generally contain between 15 and 30 g of carbohydrates. Most retirement communities have a registered dietician on staff – and there’s no reason for you to be shy when it comes to asking questions.
Here are some great snack suggestions to help get you started:
- Natural peanut butter, almond butter or sunflower seed spread, with low calorie whole-grain breador crackers
- Quinoa, barley, brown rice, or whole-wheat couscous in a salad.
- Apple, raspberry, strawberry or blueberry smoothies. Add Greek yogurt until your treat reaches its desired thickness.
- Carrots, mini-tomatoes, red or green peppers, cucumbers, broccoli tops and cauliflower, served with a small dish of nonfat yogurt or hummus for dipping.
- Almonds, peanuts, walnuts, pecans and cashews. They contain monounsaturated fats which can help lower cholesterol, plus they’re packed with protein. They also don’t raise blood sugar as much as breads, crackers and other carbs. A single handful makes a wonderful snack.
- An ounce of low-fat cheese, cottage cheese or lean meat served with whole-grain bread or crackers.
- Cup ‘o soup! Non-starchy vegetables like onion, celery, spinach, green beans, and squash in vegetable or chicken stock make a healthy and filling low-carb snack.
Develop regular snacking times in the mid-morning and mid-afternoon. This will help you maintain steady blood sugar levels throughout the day. Finally, remember to seek the advice of a trusted doctor or healthcare professional. They can provide the expert guidance you’ll need to develop an effective and enjoyable eating schedule.
Written by Alice Lucette
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