9 Healthy Snacks For People With Diabetes

Friday, September 1, 2017

     Are you a diabetic patient who struggles to find healthy snack options? Here’s a list of 9 dietitian-approved snacks that you can munch on when you’re hungry. These meals will make sure you never reach snacks out for unhealthy snacks. 

What does a healthy snack comprise of?

     A good snack consists of a balance of proteins, unsaturated fats, complex carbohydrates, and fibre. By eating a meal rich in all these nutrients will ensure you stay full for an extended period and that your blood sugar remains stable. Always know when to stop, to avoid overeating. Consumption of excessive carbohydrates causes your blood sugar to rise. An ideal snack consists of 15 to 20g of carbohydrates.

 9 Healthy Snacks For People With Diabetes
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     Anyone can eat delicious and healthy foods simply by making smarter food choices. If you can’t find a sustainable diet for yourself, then the best thing to do would be consulting a dietician.

Nuts

     Nuts are an excellent snack as they not only taste good, but they’re also made up of protein, fibre, and good fat (monounsaturated fat). The fibre present in nuts makes you feel satiated on less, whereas the protein helps in stabilizing your sugar. 

     The high content of good fat present in nuts reduces your risk of a heart disease and lowers your cholesterol.

     Some of the healthiest nuts include macadamia nuts, pecans, almonds, walnuts, and cashews. You can mix your favourite nuts for a wholesome and delicious treat. However, you need to remember that nuts are high in calories. So never eat more than a handful(roughly ¼ cup) at once.

Veggie with dip

     You can pair up veggies like cherry tomatoes, cucumber, carrot, celery, or broccoli with delicious dips. Some of the healthful options include guacamole, nut butter, hummus, yogurt, and salsa. The dips not only improve the taste of the veggies but also maintain your blood sugar and keep you feeling full for a longer time.

Fruit with cheese

     Pairing up fruits with cheese tastes delightful. All you need to do to prepare this meal is get any in-season fruit and½ cup of low-fat cheese. Include a variety of fruits like refreshing apples, pears or wonderfully tart berries.

     To snack smarter, choose fruits that are smaller in size, like pears, apples or berries. It’s also very beneficial to eat the fruits along with their skin. For example, apple peels contain antioxidants and fibre, which lowers the risk of diabetes, helps to lower cholesterol and also reduces risk of heart disease.

Yoghurt

     Yoghurt is one of the most refreshing snacks of all time. It’s a unique source of calcium and protein.

     A fun way to eat yoghurt is by pairing it up with ½ a cup of blueberries and freezing it to make a scrumptious dessert. You should always try to choose a non-fat or low-fat option.

Soup

     A cup of chicken broth or a clear vegetable satisfies not just the body but also the soul. To prepare a healthy soup option, only simmer non-starchy vegetables like celery, onion, carrots and broccoli in some vegetable or some chicken stock. Even a small cup of this delicious and healthy soup will load you up with fibre and also control your blood sugar.

     To enjoy the soup completely, sip on it slowly. This will make you feel full for longer.

Beans

     Just half a cup of beans provides you with an ideal amount of antioxidants, fats, carbohydrates, fibre, protein, and fibre.Have ½ a cup of edamame, if you’re looking for a quick snack. Prepare a large batch of black bean salad if you want to eat something with more complex flavours.You can also combine black beans with diced avocados, tomatoes and cucumbers and top it up with some garlic powder, fresh lime juice, pepper and herbs as per your preference. 

Egg/tuna salad with wholegrain crackers

     Pair up ½ cup of tuna or egg with four whole grain crackers. This meal provides an excellent balance of proteins and fat, and when paired with whole grain crackers; it keeps you feeling full for a long time.

Soy milk or beancurd

     A comforting and nutritious cup of soy milk or a bowl of bean curd with soy milk can do wonders for your health. Replacing part of your animal-based protein food with plant-based food like soy is extremely beneficial for your health. Doing this decreases your chances of having heart and kidney diseases. 

Popiah

     A roll of popiah consists of an assortment of vegetables, eggs, peanuts, prawns, and tofu. Popiah isn’t just filling but extremely nourishing as well. It gives your body the carbs and proteins it needs. However, you should try to omit the sweet sauce, Chinese sausage and oil/animal fat.

     The inspiration for this article has been taken from Health Plus Section, a source of credible health information by Mount Elizabeth Hospitals, Singapore.

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