- Sep 21, 2012
- Reaction score
- Sin City
As a diabetic I’m thrilled to learn this!
How to choose a diabetes-friendly snack
First thing’s first, ask yourself: Am I really hungry? “There’s a delicate balance between eating throughout the day and grazing at every opportunity,” says Stefanski. “Between meals only choose to eat if you are physically hungry; not bored, not stressed, but physically in need of food.” Then, keep these tips in mind when you head for the fridge:
Mind your macros
“Eating your macronutrients in a good balance to prevent a low blood sugar is a much better approach then constantly trying to correct it,” explains Stefanski.
Carbohydrates: Your body digests carbs quickly, which can spike your blood sugar. To avoid this, go for no more than a serving (roughly 15 grams) when snacking. Fiber-rich whole grains and vegetables are your friend, since your body digests those more slowly.
“Steer clear of counting net carbs when you have diabetes,” says Stefanski. “While net carbs subtract both fiber and sugar alcohols (like sorbitol or xylitol) from the carb count, some sugar alcohols can still raise blood sugar about half as much as a regular carb.”
Protein: Your body digests protein slowly as well, meaning you’ll feel fuller for longer. A serving of at least 7 grams should do the trick.
Fat: Steer clear of ultra-processed snacks, which tend to be high in saturated fats. If you are including fat within your snack (say, the unsaturated kind that has been linked to improved insulin resistance) you still need to watch your calories, as they can add up quickly.
Check your timing
“If it has been less than 2 to 3 hours since your last meal, look for a low-carb snack, ideally something with less than 15 grams of carbs, so focus on veggies, protein, and fat,” explains Lori Zanini, RD, certified diabetes educator, and author of the Diabetes Cookbook and Meal Plan for the Newly Diagnosed. If it has been longer than that, go for one serving of carbs and a serving of protein.
Cap your calories
This will vary depending on your size and activity levels, but Stefanski recommends staying within 150 to 250 calories.
The best snacks to eat if you have diabetes
Greek Yogurt with berries
Beef or chicken jerky
Hard-boiled eggs [I love ‘em!]
Cottage cheese with tomatoes
Veggies and dip
Avocado + turkey lettuce cup
Flavored pumpkin seeds
Trail mix [another favorite]
Popcorn [can’t get enough]
Roasted chickpeas [?]
A small apple with peanut butter
All of this from The 17 Healthiest Snack Ideas for Diabetics