5 Healthy Snack Tips for Diabetics
Did you know there is a healthy snack for diabetics?
Diabetics should maintain a diet to maintain their blood sugar levels. Sacha Uelmen, of the American Diabetes Association, said diabetics are prohibited from eating between meals to maintain their blood sugar.
Meanwhile, snacking between meals is also a way to maintain blood sugar. Sacha explained that diabetic people are recommended to eat snacks depending on the medications taken, how long they eat, and their weight.
Therefore, you should also know what snacking tips look like for diabetics.
Healthy Snack Tips for Diabetics
According to Sacha, it is better to maintain a balance of foods, including carbohydrates, proteins, and fats to maintain fluctuations in blood glucose.
"Keep in mind, stress, lack of sleep, and how much exercise you do in a day also affect blood sugar levels," Sacha said as quoted The Healthy.
If you are diabetic, it is better to choose healthy snacks for diabetics, including foods that are high in protein, fiber, and carbohydrates, and low in refined sugars. Here are the tips.
1. Choose protein content
The first tips on healthy snacks for diabetics are to choose protein content. Protein is essential for the growth and repair of body tissues. Protein foods also help a person feel full thus reducing the risk of overeating.
Some research suggests that a high-protein diet is good for diabetics, but not all studies support this.
A 2017 study published in the National Center of Biotechnology Information, concluded that a high-protein diet still depends on the type of protein.
Because some types of protein seem to increase the risk of type 2 diabetes and other complications. Meanwhile, other types of protein can help protect diabetics.
People with diabetes also need to avoid foods high in fat and sodium, such as processed meats and nuts with added sugar.
2. High Fibrous Snacks
Next, the tips on healthy snacks for diabetics is to consume high fibrous snacks. Snacks with a high fiber content are a good snack option for diabetics. Because there is evidence that some types of fiber can increase insulin resistance and lower the risk of type 2 diabetes.
A 2018 study published online in oxford academic's Journal of Nutrition showed that a high-fiber diet can reduce the risk of type 2 diabetes by up to 20-30 percent.
The study noted the effects of a high-fiber diet mainly derived from whole grains or cereal fiber that are insoluble and not destroyed in the body.
However, other studies have shown that the combination of insoluble and soluble fiber in food can be beneficial. That is, people need to consume a variety of different fibers.
Good sources of fiber include vegetables and fruits, nuts and whole grains, and whole grains.
3. Don't Forget to Consume Healthy Fats
Healthy fats as a third of the tips for healthy snacks for diabetics are an essential nutrient, but when consuming them in the right quantity and in a good kind. Because high levels of fat in the body are the main risk factors for type 2 diabetes.
Saturated and trans fats that are widely contained in meat are not a healthy option.
Based on a 2018 study published online at the National Center of Biotechnology Information, scientists found evidence that some types of fats offer protection for diabetics, but the results still need more research.
For adults, as much as 20-35 percent of their caloric intake should come from fat. But, the need for this fat intake depends on the individual condition. A doctor will usually advise on daily fat intake.
4. Low Sodium Snacks
A diet low in sodium can lower blood pressure, and reduce the risk of cardiovascular disease and heart attack.
Although reducing the consumption of natural salt could help lower the risk. However, as much as 75 percent of our sodium intake comes from salty processed foods rather than adding salt to food.
Fresh fruits, vegetables, and legumes belong to foods with a small content of sodium. You can make your own snacks and baked goods at home as a healthy snack for diabetics.
5. Always Drink Water
Thirst can feel like hunger. Meanwhile, drinking water throughout the day can help a person feel full. Plain water can also be a healthy snack for diabetics.
However, people with diabetes need to limit the intake of soda drinks, artificial juices, and drinks with other artificial sweeteners. Because packaged drinks or artificial sweeteners contain more sugar.
In this case, drinking coffee and tea in moderation is suitable for diabetics. However, the addition of sugar, cream, and other flavoring substances in the drink can increase its caloric content and increase blood sugar.
You should also limit or avoid sodas and other diet drinks that contain artificial sweeteners. Because, studies have not shown that this product is safe for everyone to consume, especially diabetics.