Sane snacks for diabetics
People with diabetes do not always know which snacks are suitable for their diet. First of all, note that there is no need to buy special foods. You should rather monitor the quantity and type of carbohydrates consumed during the day, even in snacks.
Dietitians recommend that diabetics eat a snack between meals, if more than 4 or 6 hours separate them. Limit snacks to 15 grams of carbohydrates, and opt for fiber, or fiber and protein.
Fiber, which helps control blood sugar levels, is found in breads, cereals, rice and whole grain pasta, and lentils, beans, peas, vegetables and fruits. Fiber and protein have the advantage of satiating you longer, without increasing the blood sugar level. Acceptable protein-rich foods include lean meats and fish, eggs, nuts, peanuts, and nut butters.
Here are some ideas for delicious snacks, high in fiber, or fiber and protein!
1 small fruit including kiwi, nectarine, orange, small banana, ½ medium mango, 250 mL (1 cup) of blueberries
175 mL (3/4 cup) raw vegetables with 15 mL (1 tbsp) low-fat
dip Vegetables and dip
750 mL (3 cups) low-fat popcorn
2 rye wafer crackers with cream cheese and sliced cucumbers
30 mL (2 tbsp) Mixed bean hummus with 7 small whole grain crackers
3 (about 21 g) plain fiber cookies
½ whole grain pita bread with bean sprouts, sliced cucumbers, chopped carrots, chopped tomatoes and balsamic vinaigrette
FIBERS AND PROTEINS
7 whole grain crackers and 1 oz (30 grams) low-fat cheese, or 1 hard-boiled egg
2 crackers garnished (41 g per cracker)
Crackers, apple and melted cheddar
30 mL (2 tsp) peanut butter spread on slices of 1 medium apple or 1 pear
½ whole grain English muffin with 1 oz (30 grams) low-fat cheese
2 stuffed pita mini breads (64 g each)
½ cup (125 mL) raspberries with 1/4 cup (60 mL) low-fat cottage cheese
½ whole grain pita bread or 7 small whole grain crackers with 30 mL (2 tbsp) peanut butter
So when you think of snack, think of the carbohydrate and fiber, or fiber and protein! Here are some additional tips:
Limit portions – a snack is not a meal! Use single-serving containers or prepare your snacks ahead of time to avoid eating without counting.
Read the labels – Check the amount of carbohydrates and fiber per serving; compare the products and choose the richest in fiber!
Eat a snack when you are hungry – Avoid eating out of boredom, frustration or stress.
Plan – Stock up on a variety of healthy foods for your snacks.
END of Sane snacks for diabetics