Sticking to a healthy diet with three meals a day but still not controlling your blood sugar? Try eating a little more frequently. Eating small meals in between regular meals can help patients avoid peaks and valleys in blood sugar and also make them less likely to overeat at mealtime.
Ideally, this snack should consist of fiber-rich carbohydrates with a little protein. Need some examples? Check out these pairings, which are not only easy to prepare, but are especially good for on-the-go snacks:
- Vegetables and hummus: A dip traditionally made from chickpeas, olive oil, and sesame seed paste, hummus is full of heart-healthy fats, protein, and complex carbohydrates. Pair a few tablespoons of hummus with crisp, fiber-rich vegetables like cucumbers, carrots, or celery for a delicious midday snack.
- Greek-style yogurt and fruit: This is a great pairing to kick the sweet addiction without raising blood sugar levels. Because of its unique dehydration process, Greek-style yogurt contains more protein and gut-healthy bacteria than other types of yogurt.
But many commercially available Greek-style yogurts are sweetened by the addition of syrup or preserves marinated in sugar. To avoid an unnecessary blood sugar spike – choose plain yogurt and sweeten it yourself with a handful of fruit.
- Apples and nut butter: Peeled apples are a good source of fiber. Pair your favorite kind of apple with a few tablespoons of natural nut butter or nut butter for a great energy-boosting snack. Avoid nut butters that have very long ingredient lists – they may contain sugar additives or fats that are not good for heart health. The simpler the ingredients, the better – preferably just nuts or kernels and salt.
- Tuna and whole-wheat crackers: Canned tuna is one way for your body to get protein inexpensively, with the added benefit of getting extra Omega-3 fatty acids. By replacing the high-calorie mayonnaise with plain Greek-style yogurt, you can reduce the calories in a traditional tuna salad. You can also squeeze some fresh lemon juice over the tuna and add some grated fresh pepper. Pair it with fiber-rich whole grain crisp crackers and you have a healthy snack of complex carbohydrates, healthy fats and filling protein.
- Homemade energy bars: Many of the energy bars displayed on store shelves look healthy, but actually contain as many sugar additives as typical candy bars or have long lists of ingredients. You can make an energy bar yourself by mixing nuts, dried fruit or oats. Recipes for energy bars that do not contain thickeners, sweeteners, or processed protein powders should be consulted.
Consult your diabetes doctor or diet therapist about the following questions
- Can you help me make a list of healthy snacks that include the foods I like?
- What is a reasonable portion size for snacks?
- How often should I add snacks to my daily meal plan?
- What kinds of snacks should I avoid completely?
- What should I look for on food labels?