Welcome back to our November series on diabetes and nutrition. This month, we have worked our way through some of the diabetes myths that I hear over and over from many of my clients. My hope is that by dispelling these myths, you or someone you know with diabetes, can make healthier and more enjoyable food choices. Read on for the final myth that I will discuss for the month.
Myth #4. Snacking is bad. I cannot count the number of times that a client smugly reports that they do not snack and that they hardly eat junk food. Snack has unfortunately, and inaccurately, become synonymous with "junk food". Snacking is not inherently bad--it is the types of foods that we have become accustomed to choosing as snacks, that give them a bad rap. This choice is often a result of marketing, convenience, cost, and availability. A snack can serve many purposes. A well-balanced snack can curb your appetite when you are unable to eat a full meal, or just not quite hungry enough for a meal. Snacking also provides an opportunity to reach the recommended servings of fruits and vegetables, which are lacking in the standard American diet. If you have long days, and will be going more than 4 to 5 hours between meals, a snack can provide just the right amount of nourishment to keep your blood sugar levels from crashing, and prevent you from becoming ravenous before your next meal. This last point is particularly important if you are managing diabetes. When blood sugar levels drop too low, this is called hypoglycemia, a state which can lead to shakiness, dizziness, headaches, and even fainting. Diabetes medications can amplify these symptoms. Additionally, if you become too hungry before your next meal, it can cause you to overeat and/or make less healthy food choices, which can cause a spike in blood sugar. The goal with diabetes is to keep blood sugar levels stable. Snacking can help achieve this goal. To make the most of your snack, you want to include at least 2 of the 5 food groups. You also want to try to include all of the macronutrients--carbohydrates, fats, and proteins. The following combinations make for delicious, healthy, and balanced snacks: 1. 1 cup of raw veggies and 1/4 cup of hummus 2. 1/3 cup of homemade trail mix with unsweetened dried fruit 3. 1 serving of low sugar cereal (plain or multigrain Cheerios, Honey Bunches of Oats, Nature's Path Heritage Flakes) with 1 cup of unsweetened soymilk 4. 6 ounce container of plain or lower sugar Greek yogurt 5. 1 slice of whole grain bread topped with 1 tablespoon of peanut butter and 1/2 a banana, sliced 6. 1 string cheese stick and 1 small apple 7. 1 boiled egg with 1/2 cup of unsweetened applesauce 8. 3 cups of air popped popcorn 9. 1/2 cup of chicken or tuna salad with 1 serving of whole grain crackers 10. 1/2 cup of roasted chickpeas There are many other healthy snacks that can fit into your meal plan. Tune in next week, when I will share resources that will provide meal and snack ideas, recipes, and other guidance for diabetes management. Have a safe, healthy, and happy Thanksgiving!
0 Comments
Leave a Reply. |
AuthorHello there, my name is Alena and I am a Registered Dietitian! This blog is a platform through which I can share my knowledge and perspectives on a variety of nutrition-related topics. Feel free to contribute by commenting. Archives
November 2021
|