The best snacks for people with diabetes –

Snacks for people with diabetes

Diabetes is a metabolic condition of multiple origin. In 2020, an estimated 9.3% of adults aged 20-79 (a staggering 463 million people) are living with diabetes, according to data from the Ministry of Health.

A balanced diet plays a key role in controlling diabetes. Guidance from a nutritionist and monitoring by psychologists and psychiatrists help to reduce weight and, as a consequence, create the possibility of using smaller doses of medicine, in addition to preventing long-term problems associated with the disease.

the nutritionist Fabiana Albuquerque, from Instituto Nutrindo Ideals, in Rio de Janeiro, explains that a diet composed of ultra-processed foods, which are rich in sugars and fats, contributes to the increase of diabetes. Excessive intake of sugar decreases the action of insulin, which may lead an individual with a genetic predisposition to develop diabetes.

“The ideal diet for the prevention of diabetes is rich in nutrients and low-glycemic foods. They have fibers, favoring digestion and balancing blood sugar and insulin levels”, says Fabiana.

Adequate food for those suffering from diabetes is fundamental, as it avoids complications related to the disease, such as heart problems and even loss of vision, in more serious cases.

Attention to carbohydrates

A source of carbohydrates, bread is usually eliminated from the routine of those who want to lose weight: but is it really necessary? (Yeh Xintong on Unsplash/Disclosure)

They’re not villains, but it’s important to explain that carbohydrates are broken down into sugars during the digestion process, and therefore, higher 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 simple carbohydrates found in sweets and other processed foods (which can cause fluctuations in blood sugar levels).

One of the easiest 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 the body’s digestion and absorption of these macronutrients, helping to gradually release sugar into the bloodstream.

In addition to stabilizing blood glucose levels, eating healthier, more strategic meals can offer other benefits. A diet rich in fiber, good fats, and lean protein improves overall health, regulates blood sugar levels, delivers important nutrients, encourages feelings of fullness, and helps control cholesterol. Making strategic snacking 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 snack options that can easily fit into a healthy diabetes diet. As it is not always possible to prepare a lunchbox of options in the rush of everyday life, see the nutritionist’s tips for choosing the healthiest foods possible at the supermarket.

“Diabetics should be concerned about looking for the presence of sugar, whether it is in its natural form or disguised”, says Fabiana, who lists the “names” that sugar can appear in the list of ingredients 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 macronutrients in the nutritional table, as the more protein and fiber in your snacks, the more satiated you will feel – and avoid spikes in glucose in your body. Snacks must have:

Less than 15 grams of carbs 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

– (a_namenko/Thinkstock/Getty Images)

1

fruits and nuts

Nuts such as almonds, cashews, peanuts or macadamia nuts are a great choice for people with diabetes as they are rich in protein and fat.

Chestnut and almond pastes, without sugar, with fresh fruit. “Although fruits have sugar, the sugar (fructose) is absorbed more slowly than the carbohydrates in grains. And the nut paste further delays the effect on blood sugar.

Some research also suggests that walnuts may also contain compounds with diabetes-fighting properties. For example, uA 2017 review reported that the heart-healthy fats found in nuts can help with glucose control and reduce appetite, while the fiber and polyphenols they contain can protect against diabetes by altering the beneficial bacteria in the gut.

two

Yogurt with oats or fruit

Low-fat, unsweetened Greek yogurt is another nutritious snack option. It is high in protein to help stabilize blood sugar levels. Another option is to add whole oats to yogurt.

One research links eating 80 to 125 grams of yogurt a day with a 14% lower risk of developing type 2 diabetes. Additionally, some types of yogurt also contain beneficial probiotics, which can help regulate sugar metabolism.

Whole oats already contain a good dose of resistant starch. As its name implies, this type of starch resists digestion and helps feed the beneficial bacteria in your gut. In addition, these types of foods also contain soluble fiber, which can help control hunger and lower cholesterol.

3

hummus and vegetables

Incorporating vegetables into snacks helps increase the consumption of recommended vegetables as a daily intake. They are a great source of antioxidants, which help protect cells against free radicals and other damage, and prevent certain diabetes-related complications.

Combine fresh vegetables like cucumbers, cherry tomatoes, carrots, and bell peppers to add valuable nutrients to your diet. Hummus, which is made from chickpeas, is rich in high-quality protein, healthy fats and fiber.