9 Tips for Healthy Snacking for People with Diabetes

Healthy Snacks

9 Tips for Healthy Snacking for People with Diabetes

Unknown 10:22 pm Komentar

As it is explained in the previous article about Healthy Snack Ideas for people with Diabetes, snacking can be an important part of your meal plan if you are one. But you should consider not overdoing it.

Here are 9 tips for healthy snacking for people with diabetes you could apply.

diabeter.org.uk

Consult your registered dietitian about how much carbohydrate you should have in your snacks.

 Because every diabetic has different level of carbohydrate tolerance.

Keep healthy snacks at your desk, in your bag or in the car.

You will be less likely to choose treats if you have healthy snacks close by.

Choose high fiber snacks such as vegetables, fruit, edamame, nuts, oatmeal and whole grain crackers. Fiber can help control blood glucose levels.

Try snacks that have a source of protein, such as Greek yogurt, cottage cheese, peanut butter, a hard-boiled egg or cooked chicken.

Control your portions. Instead of snacking directly out of a bulk-sized box or bag, take one portion and eat it from a plate or bowl.

Remember that carbohydrates in beverages also need to be counted. Juice and pop have high amounts of sugar and should be avoided.

Beware of sugar-free snacks. Sugar-free snacks like cookies, candies or ice cream can still contain carbohydrates, which need to be counted in your diet. They may also be high in fat, sodium or calories and low in nutrients. Many sugar-free snacks also contain sugar alcohol as a sweetener, which can cause an upset stomach, bloating and diarrhea in some people.

Try to choose a variety of healthy snacks instead of just sugar-free snacks.
(More ideas for healthy Snacks. Check here).

Try to prepare your healthy snack on your own.

You might also want to read 15 Healthy Snacking Ideas that Low in Calories

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Healthy Snack Ideas for people with Diabetes Type 2 – Small Snack

Healthy Snacks

Healthy Snack Ideas for people with Diabetes Type 2 – Small Snack

Unknown 10:06 am Komentar

If you have type 2 diabetes, a snack can help you manage your blood glucose levels.

You should consult your dietitian. If your registered dietitian suggests that a small snack fits into your diabetes meal plan, you will find many healthy snack ideas below.

What is a healthy snack?

Your snack choices should be based on the four food groups in Canada’s Food Guide. The amount of carbohydrate in your snack is very important since carbohydrate-rich foods make the biggest difference to blood glucose levels. Smaller snacks should have about 15 grams of carbohydrate. This is the amount found in one slice of bread or one small apple.

Carbohydrates are also found in sugary sweets like chocolate bars, pastries and candies. They should be chosen less often because they are not very nutritious.

Here are 2 good rules to remember when choosing carbohydrate-rich foods:

Choose more vegetables, fruit, legumes and whole grains like oats, brown rice, whole wheat and barley.

Choose fewer products that are made from sugar, white flour and white rice.

The smaller snacks listed below have about 15 grams of carbohydrate each. Each of them contains 85-150 calories.

Mid-day Snacks

thatisfruit.com

Your eating plan may include a snack in the morning or the mid-afternoon. Here are some delicious and nutritious options.

1 slice whole grain bread with 10 ml (2 tsp) peanut butter.

1 small orange and 175 ml (¾ cup) edamame (green soybeans in the pod).

15 baby carrots with 30 ml (2 tbsp) hummus .

250 ml (1 cup) latte, cappuccino, unsweetened cocoa or chai tea made with skim milk.

250 ml (1 cup) cantaloupe with 125 ml (½ cup) low fat cottage cheese.

On-the-go snacks

pininterest.com

These snacks can be left in your knapsack, briefcase, car or your desk drawer. They will come in handy when you have a very busy day and need to grab a quick snack.

2 whole grain rye crispbread crackers.

1 single-serve (125 ml) unsweetened applesauce sprinkled with 1 tbsp slivered almonds.

Low-fat whole grain granola bar, with no chocolate or marshmallows.

250 ml (1 cup) fortified soy beverage in a tetra pack or drink box or tumbler.

2 brown rice cakes

Trail mix: 30 ml (2 tbsp) raisins 15 ml (1 tbsp) and unsalted nuts

Evening snacks

easylowcarbsnacks.com

Unwind after a long day with one of these snacking ideas. If you have an early dinner, have a bedtime snack two to three hours later. It may help control your blood glucose levels in the morning.

250 ml (1 cup) blueberries.

250 ml (1 cup) strawberries with 125 ml (½ cup) skim milk.

750 ml (3 cups) air-popped popcorn.

30 grams (1 ounce) low-fat cheese and 4 whole-grain crackers.

175 ml (¾ cup) sugar-free, low-fat plain yogurt or vegetable.

1 slice whole grain bread with 40 g (¼ can) tuna and 1 tsp light mayonnaise.

250 ml (1 cup) skim milk with 2 small low-fat cookies (arrowroot or graham crackers).

Need some more healthy snack ideas? See 15 Healthy Snacking Ideas That Low in Calories
Eat smart, Life Smart.

You might also want to read Healthy Snack Ideas for People with Diabetes.

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Healthy Snack Ideas for People with Diabetes

Healthy Snacks

Healthy Snack Ideas for People with Diabetes

Unknown 11:38 pm Komentar

Can you snack if you have diabetes?

Yes, you can. Snacking can be an important part of your meal plan if you have diabetes. But how many snacks should you have each day? And what should you snack on?

When your stomach starts to rumble, you need a snack that can curb your hunger without blowing your blood sugar. Just like meals, snacks should be a combination of fat, protein, and carbohydrates. Aim for one that consists of 15 to 30 grams of carbohydrates and 100 to 200 calories – depending on your meal plan and medication.

Here are five that typically get a seal of approval from diabetes educators and nutritionists.

Whole-grain crackers, grapes, and cottage cheese

34-degrees.com

Nutrient-rich whole grains like cracked wheat, whole wheat, rye, and quinoa can lower blood sugar and cholesterol. The cottage cheese adds protein to stabilize blood sugar, curb hunger pangs, and provide calcium for strong bones. Buy your favorite whole-grain crackers, and make sure that the first ingredient is whole-wheat flour or another whole grain, such as rye. (Even if the ingredient list says "wheat flour," it is not a whole-grain food unless it specifies “whole-wheat flour”).
Arrange on a small plate 2 crackers, 1/4 cup nonfat cottage cheese, and 1/4 cup grapes. Serving size: 2 crackers, 1/4 cup cottage cheese, and 1/4 cup grapes.

Nutritional information:
Calories: 138, Total Carbohydrate: 21.2 g (7%), Dietary Fiber: 1.5 g (6%), Sugars 11.9 g

Vegetables and Fresh Yogurt Dip

reciperunner.com

Raw vegetables are rich in minerals, vitamins, and enzymes. And the yogurt adds protein to help stabilize blood sugar and curb hunger pangs, and provides calcium for strong bones.
To start with, cut some fresh veggies such as carrots, celery, or broccoli into dipping-size pieces to measure 1/2 cup. Create a simple, healthy dip by stirring together one 8-ounce carton of plain nonfat yogurt, 2 tsp minced fresh dill weed (or 1 tsp dried dill weed), 1 tsp fresh lemon juice, 1/8 tsp salt, and freshly ground black pepper to taste. Serving size: 1/2 cup veggies and 2 tsp dip.

Nutritional information:
Calories: 31, Total Carbohydrate: 5.5 g (2% of Daily Value), Dietary Fiber: 1.2 g (5%), Sugars: 3.6 g

Homemade Popcorn

cookingontheside.com

It is well-known that popcorn is high in fiber. And when made from scratch is an all-natural food without additives and artificial flavorings.

Pour 1 tablespoon of mild-flavored oil such as canola into a heavy-bottomed medium-large pot. Cover the bottom of the pot with 1/2 cup of popcorn kernels spread in a thin layer. (If the kernels are too crowded, not all of them will pop.) Cover the pot and heat on medium. Shake the pot every minute or so until all of the kernels have popped.  You have to make sure not to cook too long, which could scorch the popped kernels. You can sprinkle the popcorn with any of the following to get various tastes: 1/4 teaspoon salt, 1/4 teaspoon garlic powder, 1/4 teaspoon allspice, or 1 tablespoon grated Parmesan cheese. Serving size: 1 cup.

Nutritional information:
Calories: 40, Total Carbohydrate: 5.8 g (2%), Dietary Fiber: 1.0 g (4%), Sugars 0.1 g

Apples and Cheese

recipesrecipesrecipes.com

Fruit is an important part of any diet, even for people with diabetes, because it provides fiber and other important nutrients. Portion control is important since fruit is naturally high in sugar. When adding fruit to your meal plan, choose fruit lower in natural sugar, such as berries, melons, and apples. Always choose smaller whole fruits (or cut larger fruits in half). The cheese adds protein to help stabilize blood sugar and curb hunger pangs, and provides calcium for strong bones.

Cut and core 1 small apple into 4 wedges. Cut 1 slice of reduced-fat Cheddar cheese into 4 pieces and place on apple wedges. Serving size: 1 apple wedge and 1/4 slice cheese.

Nutritional information:
Calories: 30, Total Carbohydrate: 5.3 g (2%), Dietary Fiber: 0.8 g (3%), Sugars 3.8 g

Black Bean Salad

onceuponchef.com

Black beans contains high both fiber and protein, which help stabilize blood sugar and curb hunger pangs. Fiber can also help lower cholesterol. Tomatoes and other vegetables add a variety of important nutrients as well as fiber.

Rinse a 15-ounce can of lowest-sodium black beans under running water and drain well. (That would be better to have the non canned black beans). Mix the beans in a medium bowl with 1/2 cup chopped fresh tomatoes, 1/2 cup chopped cucumber or celery, 1/2 cup chopped green-bell pepper, and 1/4 cup peeled, cubed avocado. Stir in 2 tsp fresh lemon juice, 1 clove minced fresh garlic (or 1/4 teaspoon garlic powder), 1/8 tsp salt, and freshly ground black pepper to taste. Serving size: 1/2 cup salad.

Nutrition information:
Calories: 57, Total Carbohydrate: 10.6 g (4%), Dietary Fiber: 4.0 g (16%), Sugars 1.3 g

Yes, you can snack if you are with diabetes. Just try to eat the right snack with the right portion. Eat smart, life smart.

You might also want to read 15 healthy snacking ideas that low in calories.

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15 Healthy Snacking Ideas that Low in Calories

Healthy Snacks

15 Healthy Snacking Ideas that Low in Calories

Unknown 12:59 am Komentar

Do you like snacking so bad? Do you find it impossible to sit on the sofa without a bumper bag of crisps, or can't get through the 9-5 without nibbling? 

Well, many people can't help snacking to pass the time. But have we really considered that we are doing a healthy snacking? Are our snacks healthy enough to nibble? Or do they actually endanger our health?

Snacking such as crisps, ice cream, chips, and junk food becomes the favorite choices to nibble. Yes, they are all delicious but safe. Gluten is everywhere and shows up in many prepackaged and processed foods, making snacking a challenge. The best way to ensure gluten-free choices is to prepare our snacks in our own kitchen.

Here are 15 healthy snacking ideas that we could give a try.

Popcorn

Popcorn is full of fiber and has few calories. It doesn't matter whether you make it with an air popper or in the microwave. There are various ways we could do with popcorn. To make Cinnamon Popcorn, Sprinkle 2 tsp ground cinnamon + 1 tsp confectioner's sugar on 4 cups air-popped popcorn. While registered dietitian Laura Cipullo suggests sprinkling it with nutritional yeast. The nutty is a great source of vitamin B12. It tastes almost cheese-like flavored. We could also try to combine popcorn with other seasoning to get different flavor.

Melon

Source : rosannandavisonnutrition.com

Ansel says, "Foods with a high water content keep us feeling full so we eat less, and few natural food have more water than melon." It is a good choice when having a weigh loss program.

Pineapple

Source : medicalnewstudy.com

Like watermelon, pineapple has a high water content and is low in calories. It means we can eat quite a lot of it.

Edamame

Source :organicfacts.net

Edamame is full of fiber that functions to slow digestion and helps us feel full. Another good option for a weigh loss program. we could sprinkle a little sea salt on one cup of soybeans. or we could try to sprinkle another flavor, Asian seasoning for instance, to get different taste.

Apple

Source : science-all.com

An apple a day keeps the doctor away. So they said. We could just eat the apple the way it is. Apple also tastes good with cinnamon. Besides adding great flavor, it balances blood sugar levels.

Avocado

Source : authoritynutrition.com

With its healthy fat and fiber, half an avocado at snack time makes it less likely that we will continue munching later. We could also combine it with goji berries ot help control blood sugar and appetite.

Nut butter apples

Source : wholefoodsmarket.com

Apples are full of fiber and contain enzymes that help your body digest more food efficiently. Core an apple and slice it from top to bottom to create rings. Then spread 1 tbsp almond butter to create bread-free 'sandwich'

Banana Freeze

Source : banana.wtf

Banana has a lot of benefits in it. cut 1 banana lengthwise. Spread 1 tsp natural peanut butter on each side. Sandwich together. Then wrap in plastic wrap and freeze for 4 hours.

Oatmeal

Source :organicfacts.net

Oatmeal is full of fiber. It is known for its low fat and high protein. our body digests it slowly. It means that we will stay satisfied longer. Combine 1 cup dry quick oats, 2/3 cup coconut flakes, 1/2 cup almond butter, 1/2 cup whole cia seeds, 1/2 cup dark chocolate chips, 1/3 cup raw honey, and 1tsb vanilla. let the mixture cool in the refrigerator for 1 hour in an airtight container. Then roll into 1-inch balls, which you can eat throughout the week. Voila, we have got healthy snacking for a week.

Crispy Pumpkin Seeds

Source :guyaneseroots.com

Toast 1/4 cup pumpkin seeds in the shell and sprinkle with paprika. We could also try with salt or other seasoning.

Sunflower Seeds

Source : onlyfoods.net

We could do the same thing as to the pumpkin seeds above.

Baked Zucchini Chips

Source : tablefortwoblog.com

Cut a zucchini into thin slices and toss in 1 tbsp olive oil, sea salt, and pepper. Sprinkle with paprika and bake at 450 F for 25 to 30 minutes. Besides flavoring, paprika turns out to boost our metabolism and reduce the appetite and lower the blood pressure.

Jam Yogurt

Source :livingminnaly.com

Mix 1 tbsp jam with 1 container nonfat plain Greek yogurt.

Greek Yogurt-dipped berries

Source :dreamstime.com

Dip berries into plain nonfat Greek yogurt and freezing them for 2 to 3 hours before eating.

Pickles

Source : wisegeek.com

Pickles are wonderful snacks because they satisfy a craving for something crunchy or salty, but have so few calories. besides, they are also lower in sodium.

Hopefully, those 15 healthy snacking ideas could be a reference in preparing our own healthy snacks. Healthy snack, healthy life.

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