Photo: Photo by cleo stracuzza on Unsplash / Unsplash
We all know that the quality of the diet plays a primary role in health and disease prevention. Today all kinds of recommendations on the best foods for breakfast, lunch and dinner have come to light, yet sandwiches often get a bad rap. However for people who are managing type 2 diabetes: Including healthy snacks in your diet can be a great way to maintain blood sugar levels in a healthy range and high energy levels. They can also be a great tool to lose weight, it is well known that they are key factors in good diabetes management.
So when snacks are planned wisely, they can truly be a blessing in diabetes health and management. The right snacks provide another opportunity for nutrition, and with a small amount of carbohydrates (15 grams or less to be more specific), they are a great ally in keeping your blood glucose stable throughout the day. Plus, they’re satiating, a great option to keep food cravings and cravings at bay. Based on this, we undertook the task of collecting 6 satisfying, simple, fast and delicious snacks, which will be essential in the control of diabetes The best part? You will find rich variants to satisfy salty and sweet cravings.
1. Unsweetened hot cocoa
For those cold afternoons with a sweet tooth, a warm cup of sugar-free hot chocolate made with dark chocolate is simply the perfect treat!ecto! Best of all, it’s really easy to make, all you have to do is heat a cup of skim milk and mix with unsweetened cocoa powder. It is a great alternative to combat that desire for sweet foods, it is also a very nutritious and full of energy drink. Too, provides 394 milligrams (mg) of calcium, which is almost 30% of the daily value for this important mineral for keeping bones healthy and strong. Currently there are good commercial blends of dark chocolate unsweetened cocoa, remember that chocolate 70% pure cocoa is the best alternative for health and is packed with antioxidants.
2. Mix of baked potatoes and sauce
For lovers of salty snacks, potatoes are an extraordinary alternative. They are a crunchy snack and really easy to prepare The secret to take away the boring? Bake them until they are very golden and accompany them with sauce, they are the perfect duo. According to the USDA, a ¼-cup serving of salsa, which has about 12 calories, combined with a 1-ounce (oz) serving of (low-fat) baked potatoes can be the perfect combination to satisfy your cravings. late. What’s more, This irresistible snack is a good source of potassium. As a bonus, the tomatoes and other vegetables found in the sauce are low in carbohydrates (the sauce contains only 4g per ¼ cup), making them another good option for people with diabetes.
Popcorn is a great salty craving and the go-to companion to every movie afternoon. In addition, they are very comforting and satisfying. According to the Oldways Whole Grains Council, they are a wonderful whole grain cereal option and that is why it is a sandwich full of fiber. One of the main qualities in snacks for diabetics is that they are rich in fiber and the main reason is that they promote a healthy weight and good intestinal health. They are considered one of the best snacks for people with diabetes, in part due to their low caloric density: one cup (8 grams) of air popcorn contains only 31 calories and only 6 grams of carbohydrates. Bet on the natural versions, that is, they do not contain salt, butter or unhealthy additives.
4. Oatmeal with berries
Who says oatmeal is just for breakfast? A small study published in October 2019 in Experimental and Clinical Endocrinology & Diabetes found that Eating oatmeal for just two days helped people with diabetes to level blood glucose and reduce the insulin dose they required, compared to a control group without oats whose dose of medication was not changed. Best of all, it is a most satisfying snack: ½ cup plain cooked oatmeal, unflavored, prepared with water contains 77 calories, 3 grams of protein, 1 grams of fat, 14 grams of carbohydrates and 2 grams of fiber. Bet on using natural oatmeal, remember that quick cooking options have a high glycemic index and usually contain added sugars. Finish by topping the bowl with ¼ cup of your favorite berries, such as blueberries, strawberries or raspberries, as well as ½ oz of almonds (a source of healthy fats). the end result is a delicious, satisfying delicacy for less than 200 calories and a great option for keeping blood sugar levels stable.
5. Vegetables and hummus
Hummus is one of the most popular snacks today, however it is much more than that, it is a complete meal full of nutrients. It is a staple in the vegetarian diet, it is a spreadable cream made with chickpeas that goes wonderfully with raw vegetables such as celery, carrots, peppers and cucumbers. Both vegetables and hummus are good sources of fiber, vitamins, and minerals. Plus, hummus provides plenty of protein, with 3 grams per scoop (15 grams). All these aspects are a good ally to benefit blood sugar control.
6. Handful of pistachios
Pistachios contain a powerful amount of protein, as well as a blend of healthy monounsaturated and polyunsaturated fats, which can help lower cholesterol levels. It is well known that keeping bad cholesterol low can also reduce the risk of developing heart disease, a common complication of diabetes. What’s more, pistachios are satisfying and very practical, a handful is more than enough. A 1-ounce serving (or 49 pistachios without the shell) equals about 160 calories, according to the USDA. Best of all, they are also a great source of fiber, the same amount provides 3 grams.
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