If you have diabetes, it's normal to feel a little hungry between meals. But at the same time, you may also be a little worried, "If I eat something at this time, will my blood sugar level go up?" This fear is what keeps some people hungry. But there's really no need to be so hungry. If you plan properly and choose wisely, these small meals (let's call them 'snacks') throughout the day can go a long way in keeping your blood sugar levels stable. Let's see how to do this exactly.
So what are the best snacks for diabetes?
Simply put, the best snacks for diabetics should be high in fiber and protein, and low in sugar and salt. These foods will keep you full and help control your blood sugar levels without causing a sudden spike.
For best results, it's wise to pair a healthy carbohydrate with a lean protein. Think about things like this.
The best snacks are a combination of protein and a good type of carbohydrate. This will fill you up and control your blood sugar.
Here are some great snack ideas you can try.
| Snack type | Examples |
|---|---|
| A combination of protein + carbohydrates |
|
| Fiber-rich snacks | |
| If you feel like eating sweets |
How can you change some of your favorite foods?
There are foods that we all love, but are not very healthy. For example, fried potato chips, chips, patties, rolls, sweet biscuits and cakes. These are highly processed foods, as well as foods high in sugar and salt.
This is not to say that you should avoid these foods for the rest of your life. However, if you do eat them, eat them in very small amounts . It is even better to find a healthy substitute.
Cravings and healthy substitutes
Take a look at this table. You'll see for yourself what good alternatives you can choose to replace your favorite foods.
| What do you like to eat? | A good alternative to choose instead |
|---|---|
| Potato chips | Baked chips or air-popped popcorn. |
| Chocolate | A small piece of dark chocolate. |
| Soda | Diet soda, light lemonade, or soda water with a splash of fruit juice. Orange water is also a good option. |
| Pizza | Prepare by spreading tomato sauce and a little mozzarella cheese on a slice of whole grain bread. |
| Sweet biscuits (Cookies) | A graham cracker or a low-sugar whole grain biscuit. |
The Secret to Smarter Snacking
You don't have to completely stop eating the things you love. The key is moderation . If you love chocolate, eat a small bar of dark chocolate. If you love ice cream, ask for a kids' sized cone.
But remember, no matter how healthy a snack is, eating too much can lead to weight gain . This can make it harder to control diabetes. So you need to be very careful about portion size .
Keep these things in mind when eating snacks.
- Measure your food: Don't reach for a large packet of popcorn or a packet of biscuits while watching TV. If you do, you may end up eating the entire packet without even realizing it. Therefore, divide the amount you eat at one time onto a separate plate and put the rest aside.
- Think about calories and carbohydrates: Make sure your snack contains no more than 150 calories and 15-30 grams of carbohydrates per serving. For example:
- 15 mini pretzels
- 3 cups of light popcorn
- 1 cup of berries
- 1/4 cup trail mix
- Are you really hungry?: Think twice before you head to the kitchen. Are you eating because your stomach is growling, because you're really hungry? Or are you just bored or stressed? If you're not really hungry, try to distract yourself by doing something else.
- Eat at regular times: Try to eat snacks at the same time each day as much as possible. If you stick to a regular schedule for your main meals and snacks, it will be much easier to keep your blood sugar levels stable throughout the day.
With all this, if you are still unsure about the amount of food you should eat and the types of snacks you should choose, the best thing to do is to talk to your doctor about this . If necessary, you can ask him to refer you to a dietitian. Your doctor is the best person to tell you how well your current diet is helping you control your diabetes.
Take-Home Message
- When choosing a snack if you have diabetes, choose something high in fiber and protein, and low in sugar and salt.
- Eating a combination of lean protein and healthy carbohydrates helps to better control blood sugar levels.
- Be very careful about portion size. Measure out the amount you eat per meal and divide it into separate plates.
- When you feel like eating, think about whether you are really hungry or if you are feeling like eating for a psychological reason.
- Talk to your doctor about any questions you have about your meal plan and snacks. Don't be afraid.
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