11 Type 2 Diabetes–Friendly Snacks to Keep at the Office

From everydayhealth.com

A tasty snack at your desk or in the break room can shake up office monotony and give you an energy boost for the work to come. But when you have type 2 diabetes, it can feel tricky to find easy-to-pack snacks that won’t spike your blood sugar.

The best snack options provide important nutrients while being low in calories and carbohydrates and free of the trans fats found in many processed snacks.

A healthy snack for people with diabetes should include protein and produce (fruits and veggies), says Lindsay Malone, RD, an instructor and clinical dietitian with the Department of Nutrition at Case Western Reserve University School of Medicine in Cleveland.

“This combination provides protein to help keep you full and satisfied, along with carbohydrates that naturally come packaged with fibre, vitamins, minerals, and antioxidants,” says Malone. “The fibre helps slow digestion and supports more stable blood sugar levels.”

If you don’t have a refrigerator at work, you’ll need to choose shelf-stable snacks, meaning they don’t spoil at room temperature.

As you shop for snacks, also check food labels, avoiding options with added sugar and high carbohydrates. 

But you don’t have to focus on what to leave out — instead, look for snacks that combine protein, fibre, and minimally processed foods.

                                                                                                                          Adobe Stock

1. Banana With a Protein Bar

Protein bars can offer high fibre and protein.

Eaten with a small or medium–size banana, the protein bar slows digestion of the banana’s carbohydrates, which helps you feel full longer and doesn’t spike your blood sugar.

“Look for [mini] bars with around 6 to 10 grams (g) of protein (more if you are going for the full size) and minimal added sugar,” says Malone, who recommends Perfect Bar Snack Size.

Be careful to choose protein bars with low added sugar, says Diane Lindsay-Adler, RDN, an assistant professor of paediatrics at New York Medical College and a registered dietitian-nutritionist at Boston Children’s Health Physicians in Valhalla, New York. 

You can see how much added sugar a bar has by checking the nutrition label. Next to added sugar, it should show how many grams it contains per serving, followed by a percentage of your daily value based on a 2,000-calorie-per-day diet.

For example, if the label says “4 percent” next to added sugar, that means that a serving of that food will give you 4 percent of all the added sugar you should eat that day. Anything under 5 percent is considered a low source of added sugars, so you can use that as a guide when shopping.

“For a snack, aim for less than 15 g of carbs,” says Mary Mosquera Cochran, RD, a registered dietitian at the Ohio State University Wexner Medical Center in Columbus.

2. Apple or Pear With Nut Butter

Pears and apples eaten with nut butter pack a diabetes-friendly nutrient punch. “Fresh fruit provides fibre, while nut butter contributes protein and healthy fats for a more balanced snack,” says Lindsay-Adler.

Nut butters also deliver B vitamins, fibre, vitamin E, and other nutrients.

Some good nut butter options for diabetes include:

• Almond butter
• Cashew butter
• Peanut butter
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• They also have a long shelf life (up to three months, once opened), so you can keep them at your desk.
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• 3. Cottage Cheese With Cherry Tomatoes

If you have access to a refrigerator at work, you can include high-protein dairy snacks like cottage cheese.

 “Cottage cheese provides protein with relatively few carbohydrates,” says Malone.

Eating a handful of grape tomatoes with your cottage cheese adds fibre, hydration, and nutrients.

This combination makes a satisfying snack that can help prevent blood sugar spikes, says Malone.

4. Greek Yogurt With Berries

Greek yogurt offers protein and additional nutrients, and berries offer fibre, vitamins, minerals, and 

anti-inflammatory ingredients.

“Berries provide fibre and antioxidants while being lower in sugar than many other fruits,” says Malone. 

“The protein and fibre combination helps promote steady blood sugar levels.”

For the best nutrition-to-calorie and sugar ratios, choose non-fat plain Greek yogurt.

To add flavour and natural sweetness, stir in some berries like these:

• Blackberries
• Black currants
• Blueberries
• Cranberries
• Raspberries
• Strawberries 

5. Cucumbers With Tuna Salad on High-Fibre Crackers

For a snack that includes protein, whole grains, and nutrients like potassium and calcium, put tuna salad and cucumber slices on crackers. “Tuna is an excellent source of protein, and cucumbers add crunch, volume, and hydration,” says Malone. 

Choose high-fibre crackers, says Dr. Cochran. “Look for options with chia or flaxseeds and whole grains.” Some crackers may say “made with whole grain,” but those can include a lot of refined grains.

If your favourite cracker box doesn’t say what percent whole grain they use, check to make sure the ingredient list includes one of these:

• Whole-wheat flour
• Whole rye flour
• Brown rice flour

Ingredients like “wheat flour” or “rice flour” mean it’s not truly a whole-grain option.

6. Air-Popped Popcorn With Roasted Edamame

Popcorn and edamame give you protein, fib, and other nutrients. “Roasted edamame is rich in both protein and fiber, making it one of the most filling shelf-stable snack options available,” says Lindsay-Adler.

As a whole grain, popcorn is also a good source of fibre,” says Lindsay-Adler. In fact, one serving of popcorn delivers about 15 percent of the fibre you need in a day.

“Pairing it with a protein source creates a more satisfying snack that can help support stable blood sugar levels.” For the most nutritional value, go for air-popped popcorn over microwave bags.

7. Jerky With a Kale and Spinach Salad

Meat jerky is high in protein and shelf-stable, says Cochran. Paired with fresh veggies, this snack can also add antioxidants to the mix, says Cochran.

Antioxidants protect your cells from damage and can help prevent diabetes complications like vision problems and nerve pain.

You can get antioxidants from vegetables like:

• Kale
• Spinach
• Brussels sprouts
• Broccoli
• Beets
• Bell peppers

Although veggies and jerky together can make a satisfying snack when you have diabetes, avoid eating processed meats every day. This type of meat comes with its own risks, like heart disease. Processed meats with high levels of sodium, sugars, saturated fats, and nitrates can have negative effects on your health. Many brands now offer less processed types of jerky. Look for options that are low in added sodium, sugars, saturated fats, and nitrates.

8. Turkey Roll-Ups

Turkey slices rolled around strips of cucumber or bell pepper strips make a tasty, protein-rich snack, says Lindsay-Adler. The protein comes from the turkey, which is also low in fat and high in vitamins and minerals.

For the healthiest, least-processed option, look for turkey that’s low in sodium, saturated fat, and nitrates. If possible, choose fresh deli meat over prepackaged. 

Green bell peppers have a very low calorie count but deliver a lot of fibre. This combination helps your blood sugar stay stable as you digest this snack. Bell peppers also have vital nutrients like vitamin C and potassium.

9. Hummus With Cauliflower

Hummus offers protein and healthy fats. And non-starchy vegetables like cauliflower and broccoli can help you feel full longer.

You can buy hummus from your local grocery store or make your own with a blender or food processor. Remember to choose low-sodium chickpeas as you gather your ingredients.

10. Lean Meat Stick With Baby Bell Peppers

For another easy-to-pack snack idea, choose a lean meat stick and baby bell peppers, which require no slicing or prep. “Lean meat sticks are portable and shelf-stable, making them ideal for work,” says Malone. 

“Bell peppers provide fibre, vitamin C, and crunch,” says Malone, who recommends pairing them with meat snack sticks that have no nitrates, ideally with less than 2 g of saturated fat.

Note that like jerky, meat sticks are considered a processed meat and are associated with potential health risks. The healthiest meat sticks are the least processed. Lindsay-Adler recommends Archer or Chomps beef sticks. 

11. Ready-to-Drink Protein Shake With an Apple

Packing a protein shake can be an easy option for busy days, says Malone, who recommends pairing this with an apple for added fibre.

When you choose a protein shake, aim for these nutritional limits per serving:

• About 100 to 200 calories
• At least 15 g of protein per 100 calories
• Less than 5 g of added sugar

The Takeaway

• Packing shelf-stable, diabetes-friendly snacks for work can feel challenging, but pairing protein with fruits and vegetables can offer convenient and healthy choices.
• Try combinations like fruit and nut butters, popcorn and edamame, or an apple and a ready-to-drink protein shake for snacks you can keep at your desk.
• If you have a refrigerator, you can add hummus, cottage cheese, and Greek yogurt to your snacking menu.

https://www.everydayhealth.com/diabetes/type-2-diabetes-friendly-snacks-to-keep-at-the-office/

 

Dietitians Reveal the Best Snacks for Diabetes

From health.yahoo.com

Whether you have type 1 or type 2 diabetes, choosing the right snacks can be beneficial for preventing blood sugar spikes, as well as keeping your mood and energy levels consistent and stable throughout the day. While many of the best snacks for diabetes are healthy picks for either type of diabetes, there are some keys you should keep in mind depending on which you have.

"Type 1 diabetes is an autoimmune condition where the body stops producing insulin entirely," explains Jamie Mullally, M.D., an endocrinologist and associate professor of medicine at New York Medical College. "Type 2 diabetes involves insulin resistance and relative insulin deficiency, meaning the body still makes insulin but doesn't use it effectively." For these reasons, dietary advice does differ slightly for each type (though choosing foods that help keep blood sugar stable is always smart). "Both benefit from high-quality, minimally processed foods and attention to carbohydrate quality," Dr. Mullally says. "However, in type 1 diabetes, the focus is often on matching insulin to carbohydrate intake (carbohydrate counting), whereas in type 2 diabetes, there is often more emphasis on reducing overall carbohydrate load, weight management, and improving insulin sensitivity."

Meet the experts: Jamie Mullally, M.D., an endocrinologist and associate professor of medicine at New York Medical College; Caroline Thomason, R.D., a registered dietitian and diabetes educator based in Warrenton, Va.; Shahzadi Devje, R.D., C.D.E., a registered dietitian and certified diabetes educator based in Toronto.

                                                       These Snacks for Diabetes Won't Spike Blood Sugar        SimpleImages - Getty Images

So, how do you choose the right snack to keep blood sugar stable? "For type 1 diabetes, a good snack is one where the carbohydrate content is predictable and consistent, allowing accurate insulin dosing. Pairing carbs with protein or fat can also help reduce glucose variability," says Dr. Mullally. "For type 2 diabetes, a good snack is typically lower in total carbohydrates, especially refined carbs, and emphasizes fibre, protein, and healthy fats to reduce post-meal glucose spikes and support weight and metabolic goals."

Ultimately, the best snacks for both type 1 and type 2 diabetes contain protein, healthy fats, and some smart, fibre-rich carbohydrates. Read on for the best snacks to help manage blood sugar for diabetes that dietitians and doctors recommend.

The best snacks for diabetes

Yogurt

This great choice is high in protein (Greek yogurt has more protein than the regular kind). Pick the plain variety to avoid extra sugar, and top it with naturally sweet berries. "Berries are one of the highest-fibre fruits, with raspberries taking the lead at 8 grams per cup—about 30% of your daily needs," said Caroline Thomason, R.D., a registered dietitian and diabetes educator based in Warrenton, Va.

Chickpeas

Roasting these tasty beans in the oven with flavourful spices such as cumin and paprika can transform them into a crunchy, satisfying snack. Garbanzos are packed with fibre and protein and can be added to salads or eaten as a side, said Shahzadi Devje, R.D., C.D.E., a registered dietitian and certified diabetes educator based in Toronto.

Nuts

A handful of almonds, walnuts, or pistachios offers healthy fats and antioxidants that may help lower cholesterol and reduce the risk of heart issues often associated with type 2 diabetes, said Devje. She pointed to some older research that found that people with type 2 diabetes who regularly consumed nuts had a lower incidence of heart disease.

Popcorn

This snack is a good source of blood-sugar-stabilizing fibre. Skip the movie theatre version dripping with butter and opt for air-popped or lightly oil-popped varieties. Pre-portioned packs are a good idea, or buy a big bag and portion it out yourself. While it does contain some fibre, it is still primarily carbohydrate, so quantity does matter, says Dr. Mullally.

Fruit and nut butter

Fruit slices with peanut or almond butter deliver a balance of fibre and protein and are fail-safe kid pleasers too. "This is a strong option because it combines natural carbohydrates and fiber from fruit with fat and protein from nut butter, which helps blunt glucose spikes," Dr. Mullally explains.

Cottage cheese

Spread on whole-grain crackers or toast and topped with sliced cucumber or tomato, this creamy high-protein food will prevent blood sugar levels from spiking too high. Dr. Mullally notes that this pick provides protein plus a complex carbohydrate source, which is a smart combo—as long as you aren't eating too many crackers or pieces of toast.

Guacamole

Yes, really! But skip the chips and instead pair it with veggies like cucumbers or bell peppers and/or whole-grain crackers or whole-wheat pita triangles. "Guacamole provides healthy fats and fibre; pairing with vegetables is especially low glycaemic, while whole grain crackers are acceptable in controlled portions," Dr. Mullally says.

https://health.yahoo.com/conditions/endocrine/diabetes/articles/dietitians-reveal-best-snacks-diabetes-123308979.html 

Type 1 Diabetes and Cold Weather

From everydayhealth.com

Type 1 diabetes doesn’t hibernate. The winter and cold weather can complicate your type 1 diabetes management in several ways, from freezing insulin and affecting medical-device functionality to increasing your risk of infection.

With some extra planning, you can make sure your diabetes supplies stay safe, that you stay on top of blood sugar levels, and that you plan ahead for possible sick days. 

Insulin Can Freeze

Insulin can freeze when stored at 32 degrees F or colder, just like water, says Jovan Milosavljevic, MD, an assistant professor of medicine at Montefiore Einstein in New York.

“When this happens, its protein structure becomes damaged,” he says. “Even if the insulin later thaws, it won’t work the way it should.”

In addition to damaging protein strands, freezing may cause clumping or crystals inside the insulin, making it unsafe for people with type 1 diabetes who rely on it to control their blood sugar, says Amy Hess-Fischl, RDN, CDCES, the Chicago-based president of healthcare and education for the American Diabetes Association. Research is thus far inconclusive as to just how much potency is lost. Extra-cold temperatures also may cause glass vials to crack and contaminate the insulin inside.

Typically, you should store insulin in the refrigerator at between 36 and 46 degrees F, though it may tolerate higher temperatures for short periods.

“To prevent freezing, never keep unopened insulin in the freezer or near the back wall of the refrigerator," says Hess-Fischl, adding that insulated bags are available to keep insulin at an appropriate temperature.

In the winter, you should be especially careful about how you carry your insulin. Leaving a vial or pen outdoors in a backpack, purse, or car could easily expose it to freezing temperatures. If you’re spending the day skiing or sledding or even just shopping, stay mindful of the insulin you keep on your person so that it doesn’t freeze.

“Keep insulin close to your body, like inside a jacket, and consider an insulated pouch when traveling or spending long periods outdoors so the temperature stays safely above about 40 degrees F,” Dr. Milosavljevic says. 

Protect Your Devices

If you use an insulin pump or a continuous glucose monitor (CGM), note that extreme cold can affect how they operate.

Manufacturers typically recommend keeping these devices between about 40 and 85 degrees F. Cold weather can cause the insulin in a pump to freeze or device mechanics to work improperly. If devices fail, they can make diabetes management more challenging, such as having to switch to alternate insulin delivery if an insulin pump stops working.

Take some precautions to ensure that devices also remain at an appropriate temperature. 

“Wear them in areas [where] they are less likely to be directly exposed to the cold,” says Risa Wolf, MD, a pediatric endocrinologist and the director of the pediatric diabetes program at Johns Hopkins Children's Center in Baltimore. 

Body heat also can help keep devices at a safe temperature, Hess-Fischl says.

It’s also possible for the cold to affect adhesives on pumps and CGMs. 

“Adhesive can sometimes harden, losing stickiness as a result,” Hess-Fischl says. “The cold and lower humidity leads to dry skin. Dry skin can cause adhesives to become more abrasive to the skin by increasing their hold.” 

Drinking more water might help them stick, she says.

If you customarily add additional adhesive tape to protect your pump or CGM, Hess-Fischl suggests finding an adhesive that releases gently, such as those that include zinc.

Extreme Cold and Blood Sugar

Cold temperatures can make it harder to manage your blood sugar, as they trigger reactions that reduce insulin sensitivity.

“Cold weather can cause the body to release stress hormones such as cortisol and adrenaline,” Milosavljevic says. “These hormones stimulate the liver to release extra glucose, which can raise blood sugar levels.”

If you are exposed to cold, your body also will try to preserve heat and limit blood flow to your skin, he says: “Insulin absorption may be decreased, which can lead to higher sugars as well.”

Poor circulation in cold hands also can make it harder to get a glucose reading from a fingerstick. This may lead to inaccurate readings and improper treatment.

“It’s a good idea to check your blood sugar frequently, since close monitoring is the best way to see how cold weather affects you and to respond to any trends,” Milosavljevic says. 

If you have type 1 diabetes, it is important to think about how you store and administer your medication in cold weather.Everyday Health

Winter Lifestyle Changes

Winter weather and winter habits also may lead to less exercise and a less healthy diet, especially during the holidays, making blood sugar harder to control.

“Decreased activity will increase insulin resistance, leading to higher glucose levels and the need for more insulin,” Hess-Fischl says.

Just as getting more exercise can reduce your insulin needs and your risk of diabetes complications, getting less of it increases your risk of obesity and heart problems — both of which can make type 1 diabetes harder to control.

Hess-Fischl recommends making an effort to take regular walks, be they outside or simply walking in place, and exercising on your own. Even housework can be productive physical activity, she says. 

Exercise also helps combat seasonal affective disorder, which is most common in the winter and is linked to weight gains, depression, and other factors that can complicate diabetes.

Be mindful of your diet, as well, as parties and family events can disrupt your regular meal plan and blood sugar levels. Hot chocolate and other cold weather comfort foods can lead to blood sugar rises without proper insulin correction. 

“Being closer to snacks and foods that may tempt you to eat more, gain a little bit of weight, and also increase the insulin needs,” Hess-Fischl says.

Winter Infections

Infections such as the flu, respiratory syncytial virus (RSV), and COVID-19 are more common in cold-weather months, and all pose challenges to someone with type 1 diabetes.

“Winter illnesses, such as the flu, can result in higher blood sugars because of the body's need for more insulin during illness,” Dr. Wolf says. “Illnesses can also increase the risk of ketone development and diabetic ketoacidosis in people with diabetes.”

If you have type 1 diabetes, you are not necessarily more prone to getting winter infections. But you are more likely to have severe symptoms and complications from illnesses such as COVID-19.

It’s best to plan ahead. Get the annual vaccinations that your doctor recommends, practice good hygiene, and be sure to collaborate with your healthcare team to create a sick day plan so you know exactly how to adjust your insulin doses and diet you’re feeling under the weather — and when exactly to call for help.

“Make sure to follow your doctor's instructions during times of illness by checking ketones frequently and seeking medical guidance as needed,” Wolf says.

Keep Hypo Snacks Warm

Everyone with type 1 diabetes has a risk of hypoglycemia, which means you need fast-acting sources of sugar such as candy or juice on hand for when your blood sugar gets too low. Any snack that could freeze, such as a juice box, may be worthless if your blood sugar is tumbling during a cold-weather activity.

It’s particularly critical to make sure to have a sugar source during exercise, including cold-weather activities such as skiing, sledding, or ice skating. Not all snacks may be appropriate.

“Bring hypoglycaemia treatment that is easy to carry and is not affected by temperatures, first and foremost,” Hess-Fischl says. “Juice and gels may not be the best idea.”

Keep those snacks close to your body while you are out in cold weather. 

“Glucose tabs or gummies kept in an inside pocket would be ideal since they will not freeze as easily as liquids,” Hess-Fischl says. 

The Takeaway

• Managing type 1 diabetes during cold-weather months may require paying extra attention to the temperature of your insulin, medical devices, and hypoglycaemia snacks.
• Insulin is unusable if it freezes, so be sure to keep it within the recommended temperature range, storing it in an insulated bag if necessary.
• Cold weather itself can activate stress hormones that can increase blood sugar levels and decrease insulin production, making regular blood sugar checks key.
• Have a sick-day plan in place if you get a winter illness such as the flu, RSV, or COVID-19, all of which may come with more severe symptoms and complications if you have type 1 diabetes.

https://www.everydayhealth.com/diabetes/type-1-diabetes-and-cold-weather/