6 Types of snacks for diabetics that are healthy and nutritious

Who says diabetics shouldn't be snacking ? Trying to keep sugar levels normal is a must, but quitting snacks and choosing to endure hunger is a mistake. The reason is, nutritious snacks are also useful to complement daily nutritional intake. You just need to choose the right snacks for diabetics.

The importance of snacking for diabetes patients

Snack or snack is a snack outside of breakfast, lunch, or dinner. Usually a snack is consumed to delay hunger and increase energy. Not just a healthy person, snack it is also important for diabetics.

In diabetics (diabetics), blood sugar levels can spike up after eating and can drop when not eating. Even though diabetics have problems in regulating blood sugar levels, that does not mean eating snacks is a taboo for diabetes.

Instead, snacking is important for diabetics, especially people with type 1 diabetes. The key, choose a snack that is safe for diabetes. Avoid snacks that are high in sugar or have a high glycemic index.

The reason is, the two types of snacks can make blood sugar levels spike rapidly. Apart from type, it is also important to regulate how much you eat.

A good snack for diabetics is one that contains less than 20-30 grams of carbohydrates.

Healthy snack recommendations for diabetics

Choosing healthy snacks for diabetics is part of the keys to a healthy life. So that you don't make the wrong choice, let's peel one by one what foods are suitable snack for diabetes.

1. One or two boiled eggs

Source: Once Upon A Chef

Fried foods, such as bakwan or french fries, are delicious as snacks. Unfortunately, these foods can increase the risk of high cholesterol and heart disease.

Instead of fried foods, diabetics are better off choosing boiled eggs for a snack. This is because one egg contains half a gram of carbohydrates which is quite low, so it is estimated that eggs will not increase the blood sugar of people with diabetes.

Eggs also contain protein which takes longer to convert into blood sugar. This means that your blood sugar levels will not suddenly rise if you eat boiled eggs.

A research published in British Journal of Nutrition observed egg consumption in diabetic patients. A total of 65 type 2 diabetes patients were asked to eat two eggs every day for 12 weeks.

The results showed that the patients had lower levels of fasting blood sugar and lower HbA1c. Both are indicators for measuring long-term blood sugar.

Although it is okay and good, people with diabetes should limit their consumption of whole eggs to 3 times a week. However, if you eat only the egg whites, you can eat a lot more than that.

2. Soybeans

Too many sugary foods can burden the performance of insulin, which is a hormone that controls blood sugar levels and makes diabetes symptoms appear.

Instead of keeping blood sugar stable, excessive consumption of snacks that contain sugar for diabetes actually makes blood sugar rise out of control.

Instead, you can choose snacks such as soybeans for diabetes. The study conducted by Ahvaz Jundishapur University of Medical Sciences looked at the effects of soy consumption in diabetic patients.

The results show that consumption of 8 grams of soybeans for 8 weeks can reduce levels of HbA1c (hemoglobin that binds to glucose), total cholesterol, and insulin resistance.

In addition, soybeans are known to have a low glycemic index value and are rich in fiber. This means that eating soybeans as a snack will not make your blood sugar rise suddenly. You can also be full longer so that it controls your appetite.

3. Fresh fruit

Fruit is always the right choice as a healthy snack, including for diabetics. Even though it contains sugar, if consumed according to the right portion it will not have a bad effect on diabetics.

Fruit as a snack provides many benefits for diabetics. The benefits of eating fruit include helping to meet the needs of vitamins, minerals, fiber, as well as providing protection to body cells due to their antioxidant content.

Fruit for snack diabetes is best fresh. Preserved dried fruit tends to be high in sugar and can actually be bad for your blood sugar.

Even though it's healthy, you still have to pay attention to the portion if you want to make fruit as a snack in your diabetes diet.

As reported by the Mayo Clinic page, dr. Regina Castro, an endocrinologist says that one serving of fruit for diabetes should contain 15 grams of carbohydrates, for example:

• 1 banana or 1/2 medium apple
• 1 cup diced melon (160 grams)
• 1¼ cup whole strawberries (180 grams)

4. Almonds

Type 2 diabetes sufferers are at high risk of diabetes complications, such as heart disease and stroke. Well, almonds are a good snack for people with diabetes, as well as lowering the risk of these complications.

Nuts contain the minerals manganese, B vitamins, magnesium, protein, healthy fats and fiber.

Study published in the journal Metabolic Syndrome and Related Disorders demonstrates the potential of almonds in maintaining blood sugar levels. A total of 58 people were asked to consume almonds every day for 24 weeks.

The results showed that long-term blood sugar levels decreased by 3 percent. Not only does it keep blood sugar levels stable, this snack which is suitable for diabetics can also lower cholesterol levels.

However, you must carefully choose almonds as a snack for diabetics. Avoid packaged almonds with added sweeteners or salt. Apart from almonds, other nuts that can also be consumed as snack for diabetes are:

• cashew nut
• pistachio nuts
• peanuts

It should be noted, nuts also have high calories. Too much nuts can also cause weight gain. Weight gain is one of the causes of diabetes. Consume a maximum of 1 tablespoon of peanut butter in 1 loaf of bread per day.

5. A cup of yogurt

You can also consume a cup of yogurt (148 grams) as snack for diabetes.

Yogurt is most recommended as a snack for diabetics plain greek yogurt. This type of yogurt is rich in protein so it can keep blood sugar stable and is suitable for use as a food snack for diabetes.

You can add toppings, such as nuts, strawberries, or ground cinnamon. However, not too much, just enough to add flavor.

6. Popcorn

Popcorn also could be snack healthy for diabetes. Popcorn made from corn which is rich in fiber, low in calories and nutritious. This diabetic snack has 40 calories, 5.8 grams (2%) carbohydrates, 1 gram (4%) dietary fiber, and 0.1 gram sugar per one cup. popcorn .

Popcorn as a diabetic snack it should be cooked on the stove using olive or canola oil without added butter or flavoring. You are also advised not to cook popcorn too long.

Once cooked, you can sprinkle with a quarter teaspoon of salt, a quarter teaspoon of garlic powder, one tablespoon of grated cheese.

Recommended snacks for diabetes according to the amount of carbohydrates

Based on carbohydrate intake, you can also make some of these diabetes snack menus as daily inspiration:

1. Snack with less than 5 grams of carbohydrates

• 15 almonds
• 3 celery sticks + 1 tablespoon peanut butter
• 5 carrots
• 5 tomatoes + 1 tablespoon ranch sauce
• 1 boiled egg
• 1 cup cucumber slices + 1 tablespoon ranch sauce
• ¼ cup of fresh blueberries
• 1 cup green salad + 1/2 cup diced cucumber + vinegar and olive oil
• 1 unsweetened popsicle
• 1 cup of popcorn
• 2 pieces crackers salty

2. Snack for diabetes with about 10-20 grams of carbohydrates

• ¼ cup fruit and nut mix
• 1 cup chicken soup, tomato soup (made with water), or vegetable soup
• 1 small apple or orange
• 3 bowls of light popcorn
• 2 rice cakes (4 inches in diameter) + 1 tablespoon of peanut butter
• ½ cup tuna salad + 4 pieces crackers salty

3. Snack with about 30 grams of carbohydrates (before exercise)

• ½ peanut butter sandwich (1 whole wheat bread + 1 tablespoon peanut butter) + 1 cup milk
• 3/4 cup greek yogurt + 1/4 cup berries (blueberry, blackberry, raspberry, or combination)
• 1 muffin + 1 teaspoon low-fat margarine
• 3/4 cup oats, cereal + ½ cup nonfat milk
• 1 medium banana + 1 tablespoon peanut butter

If you are still unsure about choosing a healthy snack for diabetics, consult a doctor or nutritionist to determine the portion and schedule of snacks according to a healthy diabetes diet.

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