Best Snack Foods For Diabetics
Figuring out the right snack foods in between meals is hard enough for most people, but what if you’re one of the 18.8 million people in the United States who have been diagnosed with diabetes? The options may seem even more limited. That’s why we’ve put together a list of 15 diabetic-friendly snacking options based on advice from a few experts.
Precautions While Consuming Popcorn
Can diabetics eat popcorn in regular diet? As mentioned above, popcorn can be a healthy snack for all those who are suffering from diabetes. However, it is necessary to follow the below-mentioned precautions:
- Count the carbs that you are taking in with every serving of popcorn. If you are well within the recommended grams of carbohydrates intake, it is healthy for you to include popcorn in your daily diet even if you are someone who suffers from diabetes.
- No fat or sugar should be added to the air-popped popcorn as these are considered unhealthy for diabetes patients.
- Learn to distinguish between air-popped popcorn and the popcorn you eat in movies. Movie popcorn has several numbers of add-ons which make it extremely unhealthy. We are talking about air-popped popcorn which is devoid of any kind of butter, salt, or other types of available add-ons.
- As per the American Diabetes Association, the add-ons which can be included in the healthy air-popped popcorn can be thyme, olive oil, garlic powder, and a few other healthy herbs.
- Diabetes patients can easily eat one bag of air-popped popcorn which will amount to an approximately 100 to 120 calories.
Can I Eat Movie Theater Popcorn
No, movie theater popcorn is cooked in oil.
So along with your popcorn you’re eating saturated fat.
Even if you get NO buttery topping, your popcorn is still covered in oil and you’ll be eating hundreds of calories of fat.
Movie theater popcorn is also drenched in salt. Eating lots of salt is directly linked to high blood pressure.
Check out the calories, fat and salt below that you’ll be eating in a serving of movie theater popcorn. If you add the buttery topping, that’s even MORE fat and empty calories!! Yuk!
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How Do Glucose Levels Change Overnight
A persons blood sugar levels change during the night, mainly, because of two processes:
A person can identify how their glucose levels change during the night by taking various readings.
- The dawn phenomenon. Between roughly 3:00 a.m. and 8:00 a.m., blood sugar levels surge as part of the process of waking up. This causes high blood sugar levels in the morning.
- The Somogyi effect. Glucose levels drop significantly between 2:00 a.m. and 3:00 a.m. The body responds by releasing hormones that raise blood sugar levels again. It can release too much of these hormones, leading to high blood sugar levels in the morning.
Eating a bedtime snack can prevent blood glucose levels from dropping very low during the night and lessen the Somogyi effect.
A person can determine how their glucose levels change throughout the night by taking readings at various points, such as just before bed, between 2:00 a.m. and 3:00 a.m., and again when waking up.
Understanding how the body is processing blood sugar is the first step toward picking more healthful snacks in the evening and before bed.
According to the American Diabetes Association , being overweight or having obesity increases the risk of diabetes-related complications. A variety of bedtime snacks can fit into a balanced, healthful diet.
Baby Carrots Cherry Tomatoes Or Cucumber
Carrots and vegetables are also good bedtime snacks for diabetes because they have a low glycemic index score. This means that they will not spike your blood sugar as much as some other food choices. You can also experiment with vegetables like cucumbers, cherry tomatoes, or celery sticks by adding peanut butter or almond butter to them. These options are low in calories, fats, and carbohydrates and still offer all the vitamins you need, which can be beneficial for diabetes management.
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What Kind Of Popcorn Is Good For Diabetics
The best kind of popcorn for diabetics is the one made with artificial sweetener. Diabetes patients can only eat 100 calories of popcorn that is of low fat. People with diabetes can make their own popcorn using the natural popcorn, mix thoroughly with onion and garlic powder.
While adding flavor to your popcorn, makes sure you dont use salt and butter, which is not good for diabetes management.
In its natural state, popcorn has a low glycemic index score food, which has fiber, fat, and protein like other food with a low glycemic index score, which slows down the bodys metabolism when food is absorbed.
Foods like popcorn are thought to be healthier because of their slow digestion and steady blood glucose levels. They are good for Type 1 diabetes and diabetes Type 2 patients and they help manage their glucose, fat, and insulin level.
Kettle con varieties popcorn is not good for diabetes because they have lots of sugar added to it. You can make use of artificial sweetener for your popcorn if you must make it sweet. Maintaining a beneficial diet is necessary for diabetes to reduce complications such as heart diseases, nerve damage, stroke, and heart attack.
Diabetes patients should also avoid adding many extras to the normal amount of popcorn being consumed. The best option for taking the best nutritious popcorn for diabetes is to choose plain, unbuttered and does not contain hydrogenated oil. This minimizes extra fats and calories and does not cause a blood sugar spike.
Keto Shrimp Guacamole And Bacon Appetizers
Image: Jennifer Banz
Heres a crafty cooking tip for you: Any main dish can be made into a snack with the use of toothpicks. Meatballs? Stab em with a toothpick. Buffalo chicken? Grab your toothpicks. Little smokies? Of course. These shrimp stacks combine bacon, guacamole, and seared shrimp on a single toothpick, making gourmet diabetic snacks youll love.
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Snacks Under 150 Calories
- 1 tbsp smooth peanut butter spread onto slices of a small apple : 128 calories
- 125g natural yogurt plus 80g raspberries : 119 calories
- 3 crispbreads and 50g cottage cheese : 145 calories
- 20g pumpkin seeds: 114 calories
- 1 slice Edam cheese and 1 small apple : 122 calories
- 30g dried apricots and 10g almonds : total of 117 calories
A Few Cups Of Microwave Or Air
Popcorn is the king of comfort foods! But did you know that, according to the Oldways Whole Grains Council, it’s a whole grain, too? Whole grains contain satiating fiber, which can help support a healthy weight, according to the Mayo Clinic. This high-fiber, crunchy snack tantalizes the taste buds as the kernels begin to pop. But be mindful of what you put on top. Select a low-fat variety of popcorn that can be microwaved or air-popped for just 6 g of carbs and 31 calories per cup, per the USDA.
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Anatomy Of A Healthy Snack
It goes without saying, but still is worth repeating: The worst snacks for anyone, especially those with diabetes, are sweets, sugar-added beverages, and processed and refined baked goods like cookies and cake.
These foods, while often considered “classic” snacks, are indulgences that can bring on spikes in blood glucose and contribute to weight gain, inflammation, and poor nutrition.
An ideal snack for diabetes management will combine whole foods in these proportions:
- 200 calories or less
- Between 15 grams and 30 grams carbohydrate
- At least 3 grams fiber
- Around 4 grams of protein
To home in on the proportion of carbs that’s best for you, test your blood sugar often to see how it responds to various amounts.
Can Diabetics Eat Microwave Popcorn
. In this way, is microwave popcorn OK for diabetics?
Due to its relatively low-calorie and high-fiber content, air-popped popcorn can be a good option for people with diabetes too. Popcorn can be healthful, but it contains carbohydrates, so anyone who has to manage their blood sugar levels needs to choose the type, cooking method, and serving size carefully.
Furthermore, does popcorn spike insulin? Popcorn also has a relatively good glycemic index . Low-GI foods, are slowly digested and absorbed they produce gradual rises in blood sugar and insulin levels. Low GI diets have proven health benefits. They improve both glucose and lipid levels in people with type 1, as well as type 2, diabetes.
Also to know is, what kind of popcorn is good for diabetics?
PopcornPopcorn is a very popular and healthy whole-grain snack food. It has been deemed one of the best snack foods for people with diabetes, partly because of its low calorie density. One cup of air-popped popcorn contains just 31 calories .
What snacks can diabetics eat at night?
Try one the following healthful snacks before bed to help manage blood sugar levels and satisfy nighttime hunger:
- A handful of nuts.
- Low-fat cheese and whole-wheat crackers.
- Baby carrots, cherry tomatoes, or cucumber slices.
- Celery sticks with hummus.
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Not Aware Of The Glycemic Index
If yes, then it is a ranking that is being provided as per the number of carbohydrates in the food items. Food items with lower GI values are slower in digestion, absorption, and metabolism and hence put on a very low impact on the rise in glucose level. In contrast, the consumption of higher GI foods gives an instant rise to your blood sugar levels.In short, we can also say that food item with the same or less than 55 GI is usually good to eat. Air-popped Popcorn includes 55GI, which is why it is supposed to be good enough to be used as a snack.
Top Packaged Snacks For Diabetes
When you need a little something between meals, grab one of these dietitian-approved packaged snacks to help keep blood sugar stable and your stomach full.
Healthy snacking for diabetes is actually quite similar to general healthy snacking guidelines . Whether or not you have diabetes, snacks that are made primarily from whole foods, especially plant foods, are key to overall health. This means snacking on more fruits, vegetables, beans, legumes, nuts, seeds, and whole grains along with some dairy.
In addition, building snacks that contain a balance of protein, fiber, and healthy fat, and limit added sugars, will not only stabilize blood sugar, which is key for diabetes management, but also give you consistent energy to live your fullest life. Because people with diabetes are twice as likely as someone without diabetes to develop heart disease, it’s also important to follow heart-healthy eating guidelines, including limiting saturated fat and sodium .
While whole food snack options like fruit with nuts or veggies with hummus are ideal for boosting your nutrient intake, sometimes you just need something that comes in a package whether it’s for convenience or just because you feel like eating something different. The good news is, the snack market has come a long way in recent years and there are plenty of great options that not only taste great but help you keep your blood sugarand healthin check.
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Simple Snacks That Wont Spike Your Blood Sugar
When you have diabetes, lifestyle changes are necessary to take care of your overall health. Unfortunately, that means that everyday things we may be used to like snacking, for example can become a lot more difficult. That said, it doesnt have to be a challenge to keep foods that dont spike blood sugar on-hand for a quick bite! These snacks for diabetics are equally tasty and healthy.
NutsDue to their blend of fiber, protein and healthy fats, nuts can help stabilize blood sugar. From cashews to almonds, these healthy snacks are filling and low in carbs. Opt for unsalted varieties and stick to about a handful for a nutritious snack thats great on the go.
Apples with peanut butterJust like the childhood favorite, apple slices with peanut butter make a great treat at any age. Add in all of the vitamin, mineral and antioxidant benefits of apples, and youll see why the ADA continues to recommend them as a top choice for people with diabetes.
HummusFill up on fiber and protein with hummus, a popular spread made from healthy chickpeas. While hummus does have carbs, the body digests them slowly, helping to avoid a blood sugar spike. Try it with veggie sticks for a wholesome, anytime option.
AvocadoThe combination of fiber and healthy fats in avocado can prevent your blood sugar from spiking after a meal. Another versatile food, eat it by the slice, as a dip or on whole-grain toast for a satisfying snack.
Can I Eat Popcorn If I Have Diabetes
Diabetes mellitus , often referred to as diabetes, is characterized by high blood glucose levels that result from the bodyâs inability to produce enough insulin and/or effectively utilize the insulin. Diabetes is a serious, life-long condition and the sixth leading cause of death in the United States. Diabetes is a disorder of metabolism . There are three forms of diabetes. Type 1 diabetes is an autoimmune disease that accounts for five- to 10-percent of all diagnosed cases of diabetes. Type 2 diabetes may account for 90- to 95-percent of all diagnosed cases. The third type of diabetes occurs in pregnancy and is referred to as gestational diabetes. Left untreated, gestational diabetes can cause health issues for pregnant women and their babies. People with diabetes can take preventive steps to control this disease and decrease the risk of further complications.Continue reading > >
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Health Facts Related To Popcorn
Before we get into the details of the relationship between popcorn and diabetes, let us see a few facts related to our favorite snack:
- Popcorns are a rich source of various minerals and vitamins namely Vitamin A, B6, E, thiamin, niacin, riboflavin, amongst a host of other minerals.
- It is a rich source of whole-grain which our body requires.
- As otherwise believed, popcorn can be a very healthy snack and fresh popcorns do not contain too many calories. If you take 5 cups of this delicious and easy to make snack, you are in taking only 100-150 calories.
- It is a rich source of both fiber as well as protein.
- The snack is a rich source of minerals such as potassium, magnesium, copper, as well as zinc.
- It is a rich source of antioxidants due to the presence of polyphenols.
- Finally, popcorns do not contain too much of carbohydrates. They only contain about 6 grams of the carbs.
Does Popcorn Convert To Sugar
All carbohydrates convert into sugar in the body. Popcorn is full of carbs, so yes, they convert into sugar into the body, but the amount of sugar converted into sugar is far less than the amount of food you consume.
Two and a half cups of air-popped popcorns are almost equivalent to 2 tablespoons of sugar.
So having popcorn is the perfect choice for people with diabetes.
74 grams of carbohydrates are there in 100 grams of normal popcorn,n and it has 18 grams of sugar
Diabetics should be aware of choosing the type of popcorn they are going to have.
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What Is The Latest Time A Diabetic Should Eat
The latest time a diabetic should eat is about two hours before bedtime. Be sure not to eat too close to bedtime as this may cause a spike in blood sugar levels and disrupt sleep patterns. It’s best to have a light snack for about 30 minutes before bedtime, such as those described above to give you a healthful boost.
Love Yourself And Love Your Food
Having diabetes should never feel like a reason to punish yourself or love yourself less. Work with your doctor or nutritionist to determine the right number of calories, fats, carbs, and foods that work best for you.
Be mindful of your dietary choices, but dont cross into obsessive counting territory , which can burn anyone out and take the joy out of food.
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Diabetic Snacks That Wont Spike Your Blood Sugar
Nothing will ever come between you and your snacks. You’ll choose a night in with Netflix and snacks over a night out with friends. But just because you need to switch to low-sugar, low-carb snack options doesn’t mean you cant have fun. Let the hunt for diabetic snacks commence.
Your snacking escapades aren’t about to slow down now that you need to bring the carb count down a bit. You’re cool with ditching the Cheetos, Animal Crackers, and Cheez-Its. But ditching snacks altogether? Please, don’t joke of such things.
To help you keep your composure, we’re diving deep into the best snacks for diabetics. These high-fiber, high-protein, high-flavor foods are sure to keep your inner snack demon satisfied.
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