Healthy combos and what you should look for on packaged food labels
Snacks for people with diabetes
Diabetes is a metabolic condition of multiple origins. In 2020, it was estimated that 9.3% of adults between the ages of 20 and 79 (a staggering 463 million people) were living with diabetes, according to data from the Ministry of Health.
A balanced diet plays a key role in diabetes control. The guidance of a nutritionist and the monitoring of psychologists and psychiatrists help to reduce weight and, as a result, create the possibility of using smaller doses of drugs, as well as prevent long-term problems associated with the disease.
the nutritionist Fabiana Albuquerque, of the Instituto Nutrindo Ideals, of Rio de Janeiro, explains that a diet composed of ultra-processed foods, rich in sugars and fats, contributes to the increase in diabetes. Excessive sugar intake decreases the action of insulin, which can lead an individual with a genetic predisposition to develop diabetes.
“The ideal diet for diabetes prevention is high in nutrients and low-GI foods. They contain fiber, aid in digestion, and balance blood sugar and insulin levels,” says Fabiana.
Adequate nutrition is essential for those suffering from diabetes, as it avoids complications related to the disease, such as heart problems and even loss of vision, in the most serious cases.
Watch out for carbohydrates
They’re not bad, but it’s important to explain that carbohydrates are broken down into sugars during the digestion process, and therefore, larger amounts of carbohydrates generally lead to higher blood sugar levels.
Complex carbohydrates, such as vegetables, fruits and legumes, are digested and absorbed more slowly by the body than the simple carbohydrates found in sweets and other processed foods (which can cause fluctuations in blood sugar levels).
One of the simplest ways to reduce the impact of a carbohydrate-rich food on blood sugar is to combine it with a protein food such as meat, chicken or fish and/or a fat such as nuts, seeds, avocados or cheese. Both protein and fat can slow down your body’s digestion and absorption of these macronutrients, helping to gradually release the sugar into your bloodstream.
In addition to stabilizing blood glucose levels, eating healthier, more strategic meals can offer other benefits. A diet high in fiber, good fats, and lean proteins improves overall health, regulates blood sugar levels, provides important nutrients, encourages feelings of fullness, and helps control cholesterol. Making strategic snack choices helps prevent blood glucose spikes, which can be risky for diabetics.
What to avoid and what to look for in processed foods
There are a variety of delicious and nutritious snacks that can easily fit into a healthy diabetes diet. Since it’s not always possible to prepare a lunchbox full of options in the frenzy of everyday life, consult the nutritionist’s advice to choose the healthiest foods possible at the supermarket.
“Diabetics should be careful to look for the presence of sugar, both in its natural form and in disguise,” says Fabiana, who lists the “names” that sugar may appear in the ingredients list of industrialized products:
- invert sugar
- dextrose
- dextrin
- fructose
- glucose
- glucose
- maltose
- maltodextrin
- oligosaccharides
- sucrose
- glucose-fructose syrup
- corn syrup
You should also pay attention to the amount of micro and macro nutrients in the nutritional table, because the more protein and fiber in your snacks, the more full you will feel and avoid glucose spikes in your body. Snacks must contain:
- Less than 15 grams of carbohydrates per serving
- At least 10 grams of protein per serving
- At least 4 grams of fiber per serving
3 HEALTHY SNACKS FOR PEOPLE WITH DIABETES
fruit and nuts
Nuts such as almonds, cashews, peanuts or macadamia nuts are a great choice for people with diabetes as they are high in protein and fat.
Chestnut and almond pastes, without sugar, with fresh fruit. “Although fruit contains sugar, the sugar (fructose) is absorbed more slowly than the carbohydrates in grains. And nut paste further delays the effect on blood sugar.
Some research also suggests that walnuts may also contain compounds with antidiabetic properties. For example, a 2017 review reported that the heart-healthy fats found in nuts may help control glucose and reduce appetite, while the fiber and polyphenols they contain may protect against diabetes by altering beneficial bacteria in the gut.
Yogurt with oats or fruit
Low-fat, unsweetened Greek yogurt is another nutritious snack option. It is rich in protein to help stabilize blood sugar levels. Another option is to add whole oats to yogurt.
Research links consuming 80-125 grams of yogurt per day with a 14 percent lower risk of developing type 2 diabetes. Additionally, some types of yogurt also contain beneficial probiotics, which can help regulate sugar metabolism.
Whole grain oats already contain a healthy dose of resistant starch. As the name suggests, this type of starch resists digestion and helps feed the beneficial bacteria in your gut. Additionally, these types of foods also contain soluble fiber, which can help control hunger and lower cholesterol.
hummus and veggies
Incorporating veggies into snacks helps increase consumption of veggies recommended as a daily intake. They are a great source of antioxidants, which help protect cells from free radicals and other damage and prevent some diabetes-related complications.
Combine fresh vegetables such as cucumbers, cherry tomatoes, carrots and peppers to add valuable nutrients to your diet. Hummus, made from chickpeas, is packed with high-quality protein, healthy fats, and fiber.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
