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Healthy Snacks Help Keep Diabetes in CheckHigh blood sugar
levels are bad news for your body. So you have to choose carefully
when it comes to choosing snacks. You want to keep hunger and
hypoglycemia at bay without increasing your blood sugar.
High-fiber, slowly digested, healthysnacks will curb your hunger
while producing a steady release of blood sugar tohelp control
diabetes. Just remember to balance those snacks with your meals
soyou're not adding excessive calories to your day (which would
mean more blood sugar than your system needs). Here are 7 smart and
delicious snack ideas to quellthe munchies while keeping blood
sugar steady.
-walnuts-whole grain crackers-avocado-Sweet Potato Fries Are a
Sweet Diabetes Treat-apple-pear-plain yogurt-The calcium and
vitamin D combo in yogurt may help prevent insulinresistance, which
is a great thing if you're worried about chronically high blood
sugar. And the calcium in dairy foods like yogurt may hinder the
absorption of fat from the small intestine and stymie the birth of
new fat cells -- good news for your waistline if you need to trim
some belly fat. For a snack to best manage diabetes, choose low-fat
or fat-free unsweetened yogurt.-Low-fat popcorn cooks up in a snap.
And it's packed with slowly digested whole-
grain fiber as well as disease-thwarting antioxidants, making it
perfect for people concerned about blood sugar and diabetes. And
because popcorn is so light and fluffy, you fill up on fewer
calories than you would with more energy-dense snacks like potato
chips. Air-popped popcorn is great, but you also can drizzle itwith
olive oil for a healthier alternative to butter.
worst food for blood sugar are :
-white rice-potatoes-ketchup-white pasta
-bagels/dognuts-Artificial Sweeteners-Many people think
artificial sweeteners are harmless additives and a good choice if
you have diabetes. Not so, Hyman says. "Artificial sweeteners slow
metabolism and increase fat deposition, and can increase the risk
of diabetes by 67%.-Keep fruit juice on hand to counteract
hypoglycemia (low blood sugar), but makewater your go-to beverage
as part of your everyday diabetes diet.-Because of all the added
sugar, "some energy bars may as well be labeled candybars," Mills
says. Indeed, a single bar can carry a glycemic load over 49
(anything over 20 is considered "high"). That's more than a
king-size Snickers bar! Bars made from refined flours and sugars
are the worst culprits, since these havethe harshest impact on
blood sugar.-sweet yogurt
best food for diabetes are
-spinach and other leafy veg-Nuts of all sorts -- walnuts,
pecans, take your choice! -- are great for controlling blood sugar.
Despite their diminutive size, nuts are power packages of protein,
unsaturated (healthy) fat, and fiber. Those three factors have a
positiveimpact on blood sugar levels. In a recent study,
participants who ate 2 1/2 ounc
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es of nuts daily had an 8% decrease in their A1c levels. Keep in
mind that nutsalso pack plenty of calories. Your best bet is to
substitute nuts for high-carbohydrate foods, such as croutons or
pretzels. Sprinkle them on yogurt and salads,or nibble them for a
snack.-Sardines and other small, fatty fish are high in essential
omega-3 fatty acidsthat our bodies can only get from the food we
eat. Sardines and other omega-3-rich fish help in a couple of ways:
They're a great source of fat and protein to slow absorption of
blood sugars, and they help protect your cardiovascular system,
which irregular blood sugar fluctuations that can come with
diabetes can damage. The healthy fat in sardines is good for your
brain, too, and may help fend off Alzheimer's disease and
dementia.-dip into hummus-chia seeds-cinnamon-If you have diabetes,
be sure there's cinnamon in your spice rack. Studies have shown
that as little as a teaspoon of cinnamon a day may
significantlydecrease fasting blood glucose levels and increase
insulin sensitivity. There are lots of ways to add more cinnamon to
your diet. Sprinkle some in your coffee,stir it into your morning
oatmeal, or add it to rubs for chicken or fish.-Love Your
Lentils-Quinoa,Quinoa is a super grain for many reasons: Its one of
the few non-animal proteins that's considered a "complete protein"
in that it has all of the essential amino acids your body needs to
build protein molecules. Plus, quinoa is a whole grain with germ,
endosperm, and bran intact, bringing a host of nutrients andhealthy
fat to the mix. Even better, all those benefits come with very
little i
mpact on your blood sugar level. A half-cup of cooked quinoa
ranks just under 10(that's low!) on the glycemic load scale. It's
easy to add quinoa to meals. Tryusing it in place of white rice as
a side.-Whole-Grain Pasta-Drizzle on Extra-Virgin Olive OilWhen you
savor the peppery zing of extra-virgin olive oil, youre tasting
powerfulantioxidants. The phytonutrients that bring the bite also
have an anti-inflammatory effect on your body. That helps protect
and repair the cardiovascular system, which constant fluctuations
in blood sugar can damage. Olive oil is also incredibly versatile.
It's appropriate for anything from salads to sauts. Best of all, it
slows absorption of the carbohydrates it's paired with for a
healthier glycemic load overall.
