A snack is a small snack. This begs the question: how small exactly is it? Typically, you should limit snacks to 200 calories or even less.People with type 2 diabetesshould not only pay attention to calories, but also to their blood sugar levels. The ideal snack for diabetics should contain around 15-30 g of carbohydrates as well as plenty of protein and fiber. The exact timing of snacks and the amount of carbohydrates vary from person to person. Here are a few ideas for healthy snacks that are quick to prepare and won't spike your blood sugar.
How do you know if you need a snack?
Your blood sugar level is low:Do you feel shaky, sweaty, or disoriented between meals? These symptoms may indicate low blood sugar levels. Delaying or skipping a meal or not consuming enough carbohydrates at a meal can cause your blood sugar to drop. Certain medications can also cause low blood sugar. Low blood sugar is defined as less than 70 mg/dL (some people may experience symptoms even at higher levels). If you feel “weird” or symptomatic, you should test your blood sugar.
If your blood sugar is low, you should consume 15 g of fast carbohydrates: 3-4 glucose tablets, 120 ml of juice, 240 ml of skim milk. Then take the test again to make sure the blood sugar level has risen. If not, repeat the steps. The goal is to prevent low blood sugar levels as much as possible. If you are taking medication that...cause hypoglycemiasuch as insulin or sulfonylureas, you may need a small snack between meals.
You eat too much at dinner: A snack is usually intended to keep you full until the next meal. So a small snack in the afternoon can prevent you from overeating at dinner. For example, if you eat lunch at 12 p.m. and dinner isn't served until 7 p.m., you'll probably need a snack around 4 p.m.
Snacks Diabetics Should Avoid
To feel full and prevent blood sugar spikes, avoid high-carb, low-protein snacks – crackers, cookies, pretzels and chips. These types of foods spike blood sugar and can cause even more carb cravings later because they are low in protein and fiber. It's also easy to eat too much of it. Make sure your snacks contain around 15g of carbohydrates, but no more than 30g. It's best for people with type 2 diabetes to eat low-carb snacks. Testing your blood sugar more often will help you find out how your body reacts and which snacks are best for you. Ideally, your snack should contain at least 3g of fiber and around 4g of protein.
Examples of healthy snacks for diabetics
1 small apple (114 g) with 1 tablespoon peanut butter, almond butter, cashew butter or sunflower seed butter.
~160 calories, 8 g fat, 1 g saturated fat, 20 g carbohydrates, 5 g fiber, 60 mg sodium, 5 g protein
1 whole pepper (orange, yellow, red, green) cut into pieces with 2 tablespoons of bean dip.
~110 calories, 6 g fat, 1 g saturated fat, 14 g carbohydrates, 5 g fiber, 120 mg sodium, 0 g fiber, 3.6 g protein
20 baby carrots with 2 tablespoons hummus or 2 tablespoons guacamole.
~ 140 calories, 6 g fat, 0 g saturated fat, 21 carbohydrates, 4.5 g fiber, 120 mg sodium, 3 g protein
180 grams of edamame (with shell) with sea salt
~188 calories, 5.6 g fat, 0 g saturated fat, 17 g carbohydrates, 7.5 g fiber, 250 mg sodium, 15 g protein
The white of 2 eggs (hard-boiled) with 30 grams of ricotta cheese, diced red pepper on 1 slice of whole wheat bread (15 g of carbohydrates per slice)
~200 calories, 4 g fat, 2 g saturated fat, 15 g carbohydrates, 280 g sodium, 6 g fiber, 17 g protein
60 grams fresh or frozen peaches (warmed in the microwave) with 170 grams low-fat vanilla Greek yogurt + 2 teaspoons ground flax seeds
~195 calories, 2 g fat, 0 g saturated fat, 28 g carbohydrates, 3.5 g fiber, 75 mg sodium, 17.5 protein
Healthy snacks are part of a healthy diet
Healthy snacks are a great way to add vitamins, minerals and fiber to your diet. No complicated recipes or special ingredients are necessary. All you need is a low carb snack to satisfy your hunger andRegulate your blood sugar.
Below are some filling snack ideas that contain about 5g of carbohydrates:
125 Gramm Popcorn
12-15 roasted or raw, unsalted almonds
113 grams of low-fat cottage cheese
1/4 of a small avocado
1 Cheesstring
5 baby carrots with 1 tablespoon peanut butter
Important
Any methods, information, and tips in this article are based on current studies and medical sources (at the time of publication). However, they are not suitable for self-diagnosis and treatment and in no way serve as a substitute for competent medical advice.
The nutritional method described is safe for many people, but not for everyone. If you are pregnant, breastfeeding, or have a medical condition, talk to your doctor before starting.
