By Beverleigh H Piepers
Anyone familiar with diabetes knows the importance of keeping blood sugar at a moderate level. Dipping too low and diabetics, usually Type 1 diabetics, risk going into hypoglycemia. For the people with diabetes who are more at risk of having high blood sugars or hyperglycemia, which is most people with Type 2 diabetes, smart snacking would include higher fiber, lower glycemic index ingredients.
Coming up with the perfect filler is a little tricky. Foods rich in soluble fiber make for great snacks because soluble fiber leaves your stomach slowly encouraging better blood sugar levels and also helps your feel satisfied for longer. Plus, you don't want to overdo it with fat, which is not good for its own host of reasons. There are healthy ways to achieve this and get what you need in a snack without causing more problems.
Snacks can be broken down into two categories: those "on the go" and those that can be prepared while at home. The main difference here is the need for refrigeration.
"On the Go" snacks:
Celery with a glob of peanut butter is an excellent choice, or why not have a piece of fruit such as:
* apples
* pears, or even
* berries
If the main problem is transporting, a small plastic container would suffice.
Different types of nuts are good, as long as they are eaten in moderation. Many types of nuts are loaded with fat so keep this in mind. Another good choice would be jerky. Some are healthier than others so be sure to check the fat content.
Home Snacks:
This list is much broader for obvious reasons. And the great thing about this group is that an individual can be as creative as they wish.
A good choice could include:
* fruits such as berries mixed with plain or light yogurt. The presence of yogurt gives it protein, plus it will help curb the sensation for something sweet, or
* the fruit could be blended into a smoothie or enjoyed with a whole grain low-sugar cereal
There are many simple one-ingredient choices, too. From cheese, to eggs to carrots: these are simple and quick to grab. For something with a little more substance, oats and oat bran in the form of a low-sugar oat or oat bran muffin, or even low-sugar oat breakfast cereal.
Further choices could include:
* peas and beans which would include canned vegetarian or fat-free refried beans
* green salad with canned kidney beans added
* three-bean salad made with a light vinaigrette salad dressing
Having it on hand will eliminate the desire to hit the drive-thru for something processed and coated with skin, fat, breading and oils. Again, diabetes is not the only concern here... so is your heart.
For salad lovers there are various types that can be easily thrown together. Some can involve protein-packed ingredients such as hummus or small chunks of cheese to fill the protein need. Also, adding other plant foods will contribute some fat and/or protein into your snacks, foods such as nuts, soy food, olive oil, and avocado. These will also help minimize high blood sugars which result from traditionally high-carbohydrate snacks.
And, of course, the "on the go" snacks can always be utilized at home, too, so it's whatever you want at the time. Keeping a good assorted supply on hand will mean taking care of your snacking needs efficiently and effectively.
Anyone familiar with diabetes knows the importance of keeping blood sugar at a moderate level. Dipping too low and diabetics, usually Type 1 diabetics, risk going into hypoglycemia. For the people with diabetes who are more at risk of having high blood sugars or hyperglycemia, which is most people with Type 2 diabetes, smart snacking would include higher fiber, lower glycemic index ingredients.
Coming up with the perfect filler is a little tricky. Foods rich in soluble fiber make for great snacks because soluble fiber leaves your stomach slowly encouraging better blood sugar levels and also helps your feel satisfied for longer. Plus, you don't want to overdo it with fat, which is not good for its own host of reasons. There are healthy ways to achieve this and get what you need in a snack without causing more problems.
Snacks can be broken down into two categories: those "on the go" and those that can be prepared while at home. The main difference here is the need for refrigeration.
"On the Go" snacks:
Celery with a glob of peanut butter is an excellent choice, or why not have a piece of fruit such as:
* apples
* pears, or even
* berries
If the main problem is transporting, a small plastic container would suffice.
Different types of nuts are good, as long as they are eaten in moderation. Many types of nuts are loaded with fat so keep this in mind. Another good choice would be jerky. Some are healthier than others so be sure to check the fat content.
Home Snacks:
This list is much broader for obvious reasons. And the great thing about this group is that an individual can be as creative as they wish.
A good choice could include:
* fruits such as berries mixed with plain or light yogurt. The presence of yogurt gives it protein, plus it will help curb the sensation for something sweet, or
* the fruit could be blended into a smoothie or enjoyed with a whole grain low-sugar cereal
There are many simple one-ingredient choices, too. From cheese, to eggs to carrots: these are simple and quick to grab. For something with a little more substance, oats and oat bran in the form of a low-sugar oat or oat bran muffin, or even low-sugar oat breakfast cereal.
Further choices could include:
* peas and beans which would include canned vegetarian or fat-free refried beans
* green salad with canned kidney beans added
* three-bean salad made with a light vinaigrette salad dressing
Having it on hand will eliminate the desire to hit the drive-thru for something processed and coated with skin, fat, breading and oils. Again, diabetes is not the only concern here... so is your heart.
For salad lovers there are various types that can be easily thrown together. Some can involve protein-packed ingredients such as hummus or small chunks of cheese to fill the protein need. Also, adding other plant foods will contribute some fat and/or protein into your snacks, foods such as nuts, soy food, olive oil, and avocado. These will also help minimize high blood sugars which result from traditionally high-carbohydrate snacks.
And, of course, the "on the go" snacks can always be utilized at home, too, so it's whatever you want at the time. Keeping a good assorted supply on hand will mean taking care of your snacking needs efficiently and effectively.
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