From msn.com/en-gb/health/nutrition
According to Diabetes UK, 4.4m people live with diabetes in the UK. The true figure is likely even higher as the organisation predicts 1.2m more could have undiagnosed Type 2 diabetes but don't know it.
The World Health Organisation explains that the condition is a chronic metabolic disease that means sufferers have high levels of blood sugar or blood glucose. Over time and if left unmanaged, it can cause serious issues to essential organs like the heart, eyes, nerves and kidneys.
There are two types of diabetes: the first is 1, a rare type with about 8 per cent of sufferers having this condition. Type 2 is the most common version of diabetes (90 per cent have this kind) and can be reversible for a small percentage through exercise and making healthier diet choices.
Most of us know the healthier food choices we should be making but busy lifestyles mean that we’re often reaching for something quick and convenient. If you’re managing diabetes, this can be a reckless gamble with your health, so it warrants extra consideration.
Award-winning author and chef Theo Michaels is working with SmarterNaturally, a UK company that has created a unique super-strain of broccoli (called ‘GRextra’) with patented health-boosting properties. In turn, this has been made into a 'SuperSoup' (a portion of which is the same as eating 1kg of raw broccoli) aimed at supporting diabetic diets, as well as those with high cholesterol.
We spoke to him about making the best diabetes-friendly snack options.
What should diabetics think about when choosing a snack?
Snacks high in fibre and protein are great for making you feel full for longer which helps to avoid over-eating.
Diabetic-friendly products are always worth looking out for such as Smarter Naturally soup which is specifically designed for diabetics. Equally, avoid snacks that are high in simple carbohydrates and sugar; these will spike your blood sugar and inevitably lead to a sugar crash, then a craving for more sugar – a vicious cycle to avoid.
Are snack options the same for Type 1 and Type 2?
Whether you are Type 1 or Type 2 the considerations for snacks tend to be the same; for Type 1 the caveat is having a sugary snack or sweet tucked away in case blood sugar levels drop dramatically.
But in general, aim for snacks that are dense in useful nutrients such as vitamins, minerals, proteins, and healthy fats. Avoid anything sugary.
What's off-limits?
Even with diabetes, you can still enjoy sweet things – but be sensible. My dad, who has Type 2, still enjoys his desserts but is conscious of watching his sugar levels and will eat less carbs at dinner if he knows there is a pudding he likes later! Rather than eating a whole slice of dessert, he’ll just have a slither.
To play it safe, avoid sugary sweets or anything highly processed (sweet or savoury) as they can be very high in sugar and saturated fats. Ice creams can vary a lot so pay attention to the ingredients list first; avoiding any that are very high in sugar.
Equally crisps with simple carbohydrates can spike blood sugar levels. Salted popcorn is a great alternative.
Can diabetics snack on chocolate?
Yes! Good quality dark chocolate is delicious, rich and only takes a few small bites to leave your sweet tooth satisfied. It usually has lower sugar content and comes packed with antioxidants.
Milk chocolate on the other hand has a much higher sugar content and should be avoided. There is an argument that white chocolate shouldn’t be classified as chocolate altogether and is very high in sugar.
What's an easy homemade snack idea for diabetics?
I’d be outed by the Greek community if I didn’t mention Greek yoghurt (low in sugar, great for gut health) topped with nuts or seeds and a small drizzle of honey or blend a few berries together for a homemade fruity sauce.
Power balls are great and incredibly versatile; a simple process of mixing peanut butter, a little honey, rolled oats, nuts, seeds and rolled into balls and stored in the fridge. The combinations are endless; dried fruits, dark chocolate shavings, dates, and more.
Smarter Naturally soup is also versatile. By adding a variety of toppings or checking out their delicious range of meals made using the soup.
Finally, good old-fashioned boiled eggs; packed with protein, healthy fats and incredibly easy!
Is it better to choose sweet or savoury snacks?
You can get diabetic-friendly sweet snacks but in general, I lean towards savoury being a safer bet. Read the ingredients list as things will vary in sugar, fat and other content.
What shop-bought snacks are best for those with diabetes?
Snack bars can be a great choice – just check they are low in sugar, contain lots of fibre and if possible, include protein. Talking of snack bars, SmarterNaturally is about to launch super-broccoli bars which are specifically designed as diabetic friendly and contain ingredients which actively work to lower blood sugar levels and support diabetic health.
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