What is diabetes?
Before getting into the diet snack tips, let’s first be aware of what diabetes is. It is a disease that occurs due to high glucose levels in your body. The critical energy source in the human body is blood glucose, sources through the food consumed.
The organ, the pancreas produces a hormone called insulin, which helps the glucose get into the cells, which are then used for energy purposes. At times, your body doesn’t produce enough or any insulin, which results in high glucose in the body. The glucose does not reach the cells as well and thus stays in your blood, hence the state of the body known as diabetes. Having high levels of glucose in your blood can cause multiple health problems. Yet, there is no remedy or a cure for diabetes, but you can take preventive measures to avoid getting the disease.
As per reports, in 2015, estimated that 30.3 million individuals in the US had diabetes, contributing towards 9.4 percent of the entire population had diabetes. Nowadays, diabetes becomes very common, with every other person having them. The main reasons can be heredity, lifestyle changes, and food choices. People who have high levels of sugar or blood glucose are at a higher risk of stroke, heart diseases, eye problems, kidney disease, dental disease, nerve damage, and foot problems.
Different Types of Diabetes
There are three common types of diabetes, which are type 1, type 2, and finally, gestational diabetes.
Type 1: Type 1 diabetes is also known as juvenile diabetes. The body does not produce insulin in this kind of diabetes. The immune systems harm and destroy the cell in your pancreas, which produces insulin, often found in children or young adults. However, it can occur at any given age. Individuals who have type 1 diabetes have to take insulin shots on a daily basis to stay alive and healthy.
Type 2: In type 2 diabetes, your body does not use insulin well or doesn’t produce them well. This kind of diabetes can occur during childhood too. However, it is most common in middle age people or the elderly lot. It is also linked to obesity issues and can make a person gain a lot of weight. Steps have to be taken to keep weight in control.
Gestational Diabetes: This is the kind of diabetes that is very commonly found in pregnant women. Gestational diabetes, however, goes away once the baby is born. If you have been diagnosed with gestational diabetes during pregnancy, you have a high chance of getting type 2 diabetes in the future. Diabetes found during pregnancy is most commonly type 2.
Recommended Products for Diabetes
Ways to Stay Fit
If an individual is found to have type 2 diabetes, the doctor will usually recommend them to undergo lifestyle changes and make better food choices. These changes are necessary to reduce weight and stay fit. The following are a few tips to note.
Eat foods that are fresh and nutritious. Include more fruits, vegetables, and whole grains, lean proteins, and healthy fat sources, low-fat dairy, nuts, and similar kinds of food.
- Eliminate high sugar foods or processes food that causes more harm than good. Avoid fried foods, sweetened sodas, desserts, or top sugar cakes. All these could worsen your condition.
- Limit the intake of alcohol or simply cut it off. Men can limit up to 2 drinks a day while women can limit up to 1.
- Make sure to engage in activities like swimming, walking, skipping, and riding a bike or other light forms of exercise.
5 Diet Snack Ideas for Every Diabetic Patient
- Hard-boiled Eggs
Hard-boiled eggs are the best snaking options for people with high blood sugar. Boiled Eggs are loaded with protein, which can benefit the body. One hard-boiled egg contains 6 grams of protein. They are great for people with high blood sugar because it prevents blood sugar from rising. A study was conducted with 65 people wherein they ate two eggs on a daily basis for 12 weeks. After the period, they noticed a significant reduction in sugar levels (1). Eating eggs help you feel full, which is why you don’t binge. Diabetes is also linked to being overweight. Hence it should be taken care of. Limit your food intake, but if you plan to eat, turn to healthy choices. You can have one or two hard-boiled eggs each day as a snacking alternative. If you want to experiment, you can add some topping of your wishes like some mayonnaise or guacamole.
- Handful of Almonds
Almonds are packed with nutrition and are the best foods to snack on. A 28 gram serving of almonds offers closes to about 15 vitamins and minerals. A report suggests that almonds have the power to control the sugar levels in your body. A study conducted with 58 people included having almonds regularly for 24 weeks (2). The results were astounding. They noticed a 3% drop in blood sugar levels. In a similar study, 20 adults with high sugar levels consumed 60 grams of almonds for about four weeks. They witnessed a 9% drop in blood sugar levels. Almonds have the superpower to stabilize blood sugar. This is because almonds are rich in protein, fiber, and healthy fats. These essential elements are known to have a significant effect on blood sugar levels.
- Veggies and Hummus
Hummus and vegetables can be a healthy and great option for your snacking cravings. Hummus is a spread that is made with chickpeas. It tastes fantastic as a combination of raw vegetables. Hummus and veggies are both rich sources of minerals, protein, and fiber. Hummus is loaded with proteins that are great for the body. People with diabetes who consumed hummus regularly saw a significant reduction in their blood sugar levels (3). You can simply eat hummus as the way it is or try using different veggies like broccoli, carrots, cauliflower, or bell peppers. You can experiment in a lot of ways to make it much tastier.
- Sliced Apples with Peanut Butter
Apples are rich in vitamin B, vitamin C, and potassium. On the other hand, peanuts are rich in vitamins, manganese, and magnesium. All these elements play an essential role in managing diabetes. However, their combination is known to provide wonders for your body. Sliced apples with peanut butter can be a great way to manage diabetes. They are an incredible snacking option for people who have diabetes. Peanut butter and apples are both rich in fiber. One ounce of peanut butter with one apple offers close to 7 grams of fiber. This is a brilliant way of keeping blood sugar levels in control. Apples have been extensively researched for their role in managing diabetes. They contain polyphenol antioxidants, which protect the pancreas from any damage (4). If you wish to experiment, you can do so by adding a variety of different fruits with peanut butter like pears or bananas.
- Roasted Chickpeas
Chickpeas, known to be the garbanzo beans are a healthy legume. One cup of roasted chickpeas offers 13 grams of fiber and 15 grams of protein. The very reason why they make an excellent snacking option. Research suggests that including chickpeas in your diet regularly is known to reduce the risk of worsening diabetes (5). They are a unique way to help manage blood sugar levels. In a study conducted with 19 adults who consumed chickpeas daily for six weeks noticed low blood sugar levels. One super tip to make chickpeas enjoyable is to roast them a little. This makes them crunchy and tasty to eat. You can cook them with olive oil and other seasonings preferred to your taste.
These are some great snacking tips that you can follow to manage your blood sugar levels. Along with good healthy food, it is also useful to practice other ways to keep diabetes in check. It is essential to check your blood sugar levels at regular intervals to self-monitor. You should always be aware of your diabetes levels and take precautionary measures for the same. Individuals who have diabetes or even if you are in a pre-diabetic stage, you need to take care of your weight, which is very essential to bring a healthy body weight for type 2 diabetes is linked with weight issues.
Get in touch with a nutritionist and follow a diet plan based on advice. Meal plans are an essential part that helps to manage blood sugar levels. Hence you have to get systematic with it. Diabetes, a progressive disease that, if extra care should be taken in all aspects. With good food, you also need to exercise and move your body. Exercise is known to control your blood sugar levels, helps you lose weight and similar other problems. It is crucial to work out every day, which can involve light exercises like walking, riding a bicycle, swimming, etc. Follow these guidelines to manage your sugar levels and live a stress-free life.