From forbes.com
Diabetes is a widespread condition, affecting an estimated 11.3% of Americans, according to the Centres for Disease Control and Prevention (CDC). Making modifications to your diet and choosing nutritious, diabetes-friendly snacks can help manage blood sugar levels, support overall health and prevent long-term problems associated with the disease.
Read on for more details on how what you put on your plate affects blood sugar levels, along with some healthy, expert-recommended snack selections for diabetes.
How Nutrition Affects Diabetes
A healthy and balanced diet is key to balancing blood sugar levels and managing diabetes. This is important to prevent complications related to diabetes, such as heart problems and vision loss.
Carbohydrates, which are found in foods like fruits, vegetables, grains and sweets, are especially important for diabetes management. “Carbohydrates specifically are broken down into sugars during the digestion process, so higher amounts of carbohydrates generally lead to higher blood sugar levels,” explains Jennifer Price, a registered dietitian based in Athens, Georgia.
Additionally, complex carbs (such as starchy vegetables, fruits and legumes) are digested and absorbed slower than simple carbs found in sweets and other processed foods (which can cause larger fluctuations in blood sugar levels). Price also notes that some carbohydrates may be higher in fibre, which can slow digestion and reduce their effect on blood sugar levels. Therefore, fibre-rich foods like fruits that contain natural sugars may have less of an impact on blood sugar than fruit juice, which is low in fibre.
The foods that carbohydrates are combined with can also impact blood sugar levels, she adds. “One of the easiest ways to reduce the impact of a high carbohydrate food on blood sugar is to pair it with a protein food like meat, poultry or fish and/or a fat, such as nuts, seeds, avocado or cheese,” says Price, explaining that both protein and fat can slow digestion and absorption to help release sugar into the bloodstream more gradually.
In addition to stabilizing blood sugar levels, making changes to your diet may offer other benefits. “A diet high in fibre, good fats and lean protein can improve general health by regulating blood sugar levels, encouraging feelings of fullness and lowering cholesterol,” says Pallini Winnifred, a registered dietitian in Floral Park, New York. For this reason, making smarter snack selections could even help prevent many long-term health complications of diabetes, such as heart disease.
The Best Snacks for People With Diabetes
The following snacks are recommended by nutrition experts to support blood sugar control for people with diabetes.
Nuts or Nut Butter With Fruit
Nuts like almonds, cashews, peanuts or macadamias are a great option for people with diabetes, as they are rich in both protein and fat and don’t have a significant impact on blood sugar levels, according to Robert Iafelice, a registered dietitian based in Mentor, Ohio.
Iafelice also recommends pairing sugar-free nut butters with fresh fruit. “Though fruits have sugar, the sugar (fructose) is absorbed more slowly than carbs from grains,” says Iafelice. “Plus, the nut butter further slows the effect on blood sugar.”
Some research also suggests that nuts could also contain compounds with diabetes-fighting properties. For example, one 2017 review reported that the heart-healthy fats found in nuts could support blood sugar control and reduce appetite, while the fibre and polyphenols they contain may protect against diabetes by altering the beneficial bacteria in the gut.
Greek Yogurt With Berries
Low-fat or non-fat Greek yogurt is another nutritious, low-carb snack option that can help maintain healthy blood sugar control. Greek yogurt is high in protein to help stabilize blood sugar levels, explains Iafelice, who recommends mixing in berries or stevia to help naturally sweeten it.
Interestingly, research links consuming 80 to 125 grams of yogurt per day to a 14% lower risk of developing type 2 diabetes. Furthermore, some types of yogurt also contain beneficial probiotics, which can help regulate the metabolism of sugar.
Whole Grain Oatmeal
Each serving of whole grain oatmeal contains a hearty dose of resistant starch. As its name implies, this type of starch resists digestion and helps feed the beneficial bacteria in the gut, according to Justine Chan, a Toronto-based registered dietitian and certified diabetes educator at YourDiabetesDietitian.com. “What’s more, these types of foods also contain soluble fibre, which can help to manage hunger [and] lower cholesterol as well as blood sugars,” she says,
Several studies confirm the beneficial effects of oatmeal. For instance, a 30-day study in 298 people with type 2 diabetes found that adding 50 or 100 grams of oats to a low-fat, high-fibre diet led to significant improvements in post-meal blood sugar levels, insulin resistance, cholesterol levels and haemoglobin A1C, a marker of long-term blood sugar control.
To make your own flavourful oatmeal at home, try topping rolled oats with fresh fruit, chia or flax seeds and nut butter. You can also add a scoop of your favourite protein powder to bump up the protein content.
Veggies With Hummus
“Most of us don’t eat enough vegetables,” says Chan. “Incorporating them at snacks can help to fill the gap.” Chan adds that vegetables are a great source of antioxidants, which can protect cells against damage and prevent certain diabetes-related complications.
Combining fresh vegetables like cucumbers, cherry tomatoes, carrots or bell peppers with hummus can be a simple way to squeeze more valuable nutrients into your diet. According to the American Diabetes Association, plant-based proteins like hummus are also particularly rich in high-quality protein, healthy fats and fibre.
Edamame
Edamame is a type of immature soybean that is often boiled or steamed and enjoyed as an appetizer or snack. In addition to being versatile and full of flavour, edamame may also be a nutritious option for people with diabetes. “Edamame is a great all-in-one diabetes snack choice, containing carbohydrates, fibre, protein and fats packaged into one nutrient powerhouse,” says Price.
Plus, some research shows that the soy protein found in edamame could be beneficial for type 2 diabetes. In fact, one meta-analysis of 11 studies concluded that soy protein could reduce fasting blood sugar and insulin levels, decrease cholesterol levels and improve markers of insulin resistance.
Though there are plenty of pre-packaged edamame snacks available at most grocery stores, you can also easily make your own at home. Try tossing unshelled, heated edamame with your favourite toppings, such as sea salt, minced garlic, lime juice or grated Parmesan.
What to Look for in a Snack If You Have Diabetes
There are a variety of delicious and nutritious snack options that can easily fit into a healthy diet for diabetes. Chan recommends looking for snacks that contain:
- Less than 15 grams of carbohydrates per serving
- At least 10 grams of protein per serving
- At least 4 grams of fibre per serving
“Having an adequate amount of protein and fibre at snacks can help to ensure you are satisfied and prevent blood sugar spikes,” explains Chan.
Iafelice also advises against eating high-carb foods alone, including chips, crackers or breads. Instead, you should pair these foods with a good source of protein or fat, such as cheese or nut butter, he says.
It’s also best to opt for whole foods-based snacks over packaged products whenever possible, adds Price, as they tend to be higher in important nutrients, including fibre, vitamins and minerals. This includes foods that are minimally processed and made using nutrient-dense ingredients, such as fruits, vegetables and whole grains.
https://www.forbes.com/health/body/best-snacks-for-diabetes/
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