Smart Snacking for Diabetes: Fuel Your Body with Low-Glycemic Choices

Seniors: Here’s a list of Healthy and delicious SNACK FOODS that are easy to keep in the pantry or your refrigerator so you have access to them when the ‘mood strikes’.

 

They are divided into three categories that
include those higher in Protein or Carbohydrates or Good Fats. Also to gauge the size of a snack vs a meal, use “one handful” 1/3-1/2 cup. If you use 1-1/2 cups (both hands placed together and piled about 2” high) that’s a meal.

Remember to READ LABELS - especially on packaged snacks like the paleo bars and other so-called healthy snacks…

Please enjoy!!

Proteins:
Eggs (hard boiled), fish, (tuna, salmon in salads) chicken, beef pork, some dairy (if you’re not intolerant) Yogurt (plain, dairy or coconut-based, and add your own cut fruits and/or Nuts; almonds, walnuts, cashews, peanuts, pecans, pistachios, Seeds; pumpkin, sunflower, sesame, chia, Ground Flaxseeds, Hummus. Nut butters like almond and peanut or cashew.

Your proteins are Low Glycemic foods that do not raise your sugar level quickly. This is good.

Carbohydrates:
High fiber and gluten free are good choices, Paleo Bars and Aussie Bites are high in fiber and contain fruits, nuts and coconut. Muffins, Bananas, (high in sugar), Apples, Apricots, Oranges, Kiwis, cherries, Blueberries, etc.

 

One caution with fruits, eat the WHOLE FRUIT rather than the juice so you get the fiber and other nutrients, not a concentrated dose of sugar. 

 

All Low Glycemic* fruits and vegetables. Non-Starchy Vegetables, carrots, celery, jicama, asparagus (yes, get organic ones and you can eat raw or blanched), tomatoes, cauliflower, green beans, kale, radishes and more.

Raw or blanched Veggies with yogurt, hummus, or peanut or almond butter make great filling snacks for Seniors and all of us.

 

Easy to store and assemble quickly for healthy and tasty snacks. With dried fruits like raisins and Craisins, look for the “Low or 50% less sugar” versions in packages. Also dried mangoes, apples, etc. but they too have more concentrated sugars so be aware.

For diabetics, Veggies are your friends. Try to stick more to the veggies and low glycemic fruits and more proteins and fats.

 

Paleo Bars and Aussie Bites* (available at Costco) Good Fats are in Snacks like avocados and nuts, (olive and coconut oils), cold meats, chicken or turkey, (usually great with mustard or avocado mayonnaise) add a couple of tomato slices; sprinkle with lemon and olive oil and enjoy.

Add an egg to your oatmeal to add protein and good fats that slow down the sugar and insulin rise and give you longer term energy. Try cooking it in the oatmeal, or frying lightly and adding on top, season with savory spices like salt, cumin, cinnamon, and ginger!

*Glycemic Index: Simply is a measure of how quickly a food causes our blood sugar to rise. It measures food on a scale of 0-100. Foods with high GI index (over 55) are quickly digested and absorbed causing a rapid rise in blood sugar and are usually low in fiber.

 

Low GI foods usually have more fiber, like apples, Greek yogurt, and peanuts and non-starchy vegetables which usually are rich in dietary fiber, absorbed slower, don’t cause a rapid sugar rise.

Hearty appetite!!

 

For more information specific to your needs, email me: Ricki@rickiskitchen.net. Ricki McKenna CN, DBC