We know that one way to help keep blood glucose levels on track when snacking is to have that snack be comprised of a combination of protein, carbohydrate, and fat.
Melissa Halas-Liang, a nutrition educator, Registered Dietitian, and Certified Diabetes Educator and wellness expert suggested several 100-calorie snack options that have this healthy balance of protein, carbohydrates, and fat.
An added bonus to a well-balanced snack is that it can also help you feel full longer, as Meryl Krochmal, also a Registered Dietitian and Certified Diabetes Educator, points out.
In a discussion with our Facebook community, Meryl added, Fat may also slow down the rate at which carbohydrates get absorbed which means more of a steady blood sugar rise. When preparing 100-calorie snacks, consider preparing enough snacks to get you through the week; that way the snacks will be ready to go when you are at your busiest and most likely to want to “cheat” on your diet.
Unfortunately, there are challenges associated with finding snacks that contain this healthy balance of protein, carbohydrates, and fats. One of our Facebook community members expressed her concerns about foods for people with Type 2 diabetes, in that they taste horrible, the ingredients are difficult to find, or the foods simply aren’t affordable.
Meryl provided some great tips for finding foods that taste good, are easy to find, are affordable, and are appropriate for those with Type 2 diabetes.
Hi Debbie! Snacks markets towards people with diabetes are often sugar free and taste different than their sugar containing counterparts. What’s worse is that these snacks are not always healthier for you! Try snacking on foods that you can put into a food group such as 1 small apple and 1 tbsp on peanut butter (fruit and protein snack for just under 200 calories) or 3 cups of popcorn without the added butter (grains snacks that is a great source of fiber for about 100 calories). You can even choose a snack that is carbohydrate free such as nuts/tree nuts or veggies and low fat dip. These snacks are often less expensive than purchasing snacks that are marketed towards consumers with diabetes.
Do you have trouble finding healthy snacks that satisfy your cravings and your appetite? Do you have any good tips or tricks to share? Please post in the comments!