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.
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
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| 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
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
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| 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
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| 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
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| 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
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| 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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