Does having diabetes mean that you have to be insulated from snacks and snacks for the rest of your life and never touch them again? Especially when you are a little hungry between meals, or you just want to heal yourself with snacks, people with diabetes don’t have to endure it so hard. There are many types of snacks and snacks on the market. In fact, people with diabetes can be careful when eating snacks. They can skillfully select nutrition labels or carry home-made snacks with them. Diabetics can still enjoy eating when they are craving for food.
6 snack recommendations for diabetics
It is human nature to be tempted to have snacks besides meals, but for diabetic patients who are often hungry or prone to craving for food, they may worry about eating too much or too much sweetness. However, not all snacks are mines. People with diabetes need to control their sugar. Therefore, as long as the food has been screened and has a GI value of less than 60, you may wish to keep the following snacks at home, or carry an appropriate amount with you in case you are craving for food, and you can eat with confidence.
- 3 low-fat snacks are the most powerful way to control sugar: low-fat, low-sugar, and low-oil
- Toasted nuts or seeds (not fried)
- Fruits that are easy to carry around such as apples, bananas, etc.
- Unsweetened toasted dried fruits or raisins
- Whole wheat crackers or bread
- Low-fat chicken fillets
- Unsweetened low-fat milk, yogurt or yogurt
If you can handle it at home in advance and calculate the amount of sugar according to your personal diabetes index and carry it in small packages, you might as well choose fresh vegetables, washed and chopped, such as celery, carrots and cucumbers, which can be used as nutritious and healthy snacks. It can replenish blood sugar in a timely manner without causing blood sugar to spike.
Foodies and sugar lovers feel safe eating like this
For people with diabetes who love to eat good food, if they can eat snacks that are both attractive, delicious and healthy besides the main meal, they may be able to gain more positive energy in the fight against diabetes. In fact, there is a lot of information now available to help people with diabetes effectively control their diet. It is not difficult to keep their blood sugar stable while still eating delicious food;
For example, the “My Plate Kitchen” healthy recipe website established by the U.S. Department of Agriculture (USDA) is worthy of reference for sugar lovers and trying to make it yourself, or substituting some ingredients after consulting a nutritionist. Here we have selected several snack recipes that are suitable for people with diabetes, and adjusted some of the ingredients that are more suitable for people with diabetes, so as to provide them with several delicious choices that they can enjoy at home with a sense of ritual.
1.Apple Tuna Sandwich
Ingredients: Boiled canned tuna (the water in the can needs to be drained), fresh apple slices, yogurt, a little mustard and honey to make a sauce, mix it with the tuna meat as a filling, and add it with lettuce leaves Whole wheat bread becomes a sandwich that is both visual and delicious, and can be eaten as a meal or as a snack. If you want to be healthier, you can skip the bread and dice the apples and lettuce to make a hearty tuna salad with fruits and vegetables.
2.Baked French Fries (or Air Fried French Fries)
French fries that are not fried can avoid absorbing too much fat. French fries that are baked in the oven or air-fried are still very crispy. If they are seasoned with pepper, allspice powder, garlic powder, onion powder and salt, they will become crispy. People can’t stop eating one mouthful after another, so pay attention to the portion size, and remember that the portion size of the staple food in the next meal must be reduced accordingly, and it cannot be eaten every day.
Chop nuts such as walnuts and almonds and mix them with oats. Bake in a 150-degree oven for about 10 minutes. Take out and add chopped dried figs. Stir evenly and then add pure honey to condense into chunks. Then spread it flat and press it tightly on the baking mold. Medium, bake in the oven at 150 degrees for 20 minutes.
It can be cut into sticks before going into the oven, or it can be cut into pieces after baking and eaten after cooling. However, you should also pay attention to the portion size. Since honey contains sugar, the daily amount should only be tasted.
3 major nutrition labels that you can understand at once without stepping on the trap
If sugar lovers really don’t have time to make homemade snacks, they might as well start learning to read the nutritional labels on commercially available products. When reading nutrition labels, since each product is packaged differently, some may be packaged into several small packages in a large package. One package may not necessarily equal 1 serving, so you can first look at the amount of each serving and how many servings it contains in total;
Or when calculating the sugar content of drinks, you can compare the sugar content per 100 ml to see which one has a lower refined sugar content and accurately control the normal value of blood sugar. Then you can look at the calories and nutrient content of each serving, and finally multiply the number of servings by the calories and nutrients per serving to calculate the total amount of carbohydrates or sugars eaten.
He gave the following three most common food categories as examples:
1 serving of carbohydrates is 15 grams. If you are eating a snack, it is recommended to choose a food with 1 serving of carbohydrates; if it is a meal, choose a food with 3 to 4 servings of carbohydrates.
Indicates the amount of refined sugar in a carbohydrate. It is recommended that sugar lovers should choose foods without added refined sugar, which will usually be marked on the packaging.
- Dietary fiber:
Foods with higher dietary fiber content can delay the rise in blood sugar after meals and are a better choice for people with diabetes. The recommended daily intake is about 25 to 35 grams.
After you learn to read nutrition labels, it is also recommended that you discuss with your nutritionist to formulate a shopping list that is most suitable for your blood sugar condition. In the future, you can regularly add snacks suitable for diabetics at home; even if you buy them temporarily when you go out, it is not easy. By stepping on the landmines of high-sugar diets, you can safely avoid the risk of eating indiscriminately due to excessive hunger or lack of choice.