Diabetes is known as silent killer or ‘silent killer’. According to WHO, this disease is in the top ten deadliest diseases. A person with diabetes must be selective in choosing their food menu so as not to worsen blood sugar levels. Especially if that person has a penchant for snacking.
Eating snacks for diabetics is basically not a problem. However, the chosen snack must be safe for blood sugar levels. Adapt HealthlineHere are eight recommended snacks that are safe for diabetics.
1. Boiled egg
Eggs are an excellent source of protein. One hard-boiled egg contains 6 grams of protein. This is very good for diabetics, because protein plays a role in controlling blood sugar. Protein will slow digestion, thus avoiding a spike in blood sugar after a meal. Protein is also able to increase satiety which prevents us from overeating which has the potential to increase blood sugar.
There was a study that looked at 65 people with type 2 diabetes. They consumed two eggs per day for twelve weeks. As a result, their blood sugar dropped significantly.
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2. Yogurt with berries
illustration of yogurt with berries (Pixabay.com/RitaE)–
The pancreas produces hormones that can lower blood sugar levels. If the pancreas is damaged, it will interfere with the production of these hormones. Meanwhile, berries contain very high antioxidants. Berries function to reduce inflammation and prevent cell damage in the pancreas.
In other words, making berries as a snack will help control our blood sugar. In addition, berries are an excellent source of fiber. Eating 148 grams of berries will provide us with 4 grams of fiber which functions to slow digestion and control blood sugar levels after eating.
Yogurt is also the right snack to lower blood sugar levels. Yogurt contains probiotics that function to increase the body’s metabolic ability to digest foods that contain sugar. In addition, yogurt is rich in protein which is able to keep blood sugar levels under control.
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3. Almonds
almond nut illustration (Pixabay.com/Free-Photos)–
The combination of fiber, protein, and healthy fats in almonds makes these nuts a great snack. For diabetics, consuming almonds can control blood sugar levels.
There is a study by observing, 20 adults with diabetes, they consumed 60 grams of almonds every day for four weeks. The result was that they experienced a 9% reduction in blood sugar levels. In addition, they also experienced a decrease in insulin levels, which is a hormone that will worsen diabetes if levels are consistently high.
However, it is necessary to pay attention to the amount or portion of almonds that we consume as a snack. We recommend that you limit the consumption of almonds to a maximum of approximately one handful. This is because the calorie content of almonds is quite high.
Read also: Equally dangerous, this is the difference between Type 1 Diabetes and Type 2 Diabetes
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4. Avocado fruit
avocado snack illustration (Pixabay.com/stevepb)–
The reason why avocados are a good snack for diabetics is because they are high in fiber and monounsaturated fatty acids. Both of these ingredients play a role in preventing spikes in blood sugar after eating. There is one study that concludes, adding foods containing monounsaturated fatty acids to the daily diet on a regular basis will improve blood sugar levels significantly.
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Similar to almonds, avocados also contain high enough calories, so portions need to be limited. How to enjoy avocado as a snack alone can be eaten directly or combined with other ingredients that are safe for diabetics.
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5. Salad tuna
tuna salad illustration (Pixabay.com/RitaE)–
Tuna contains omega-3 fatty acids that are good for managing diabetes because of their ability to reduce inflammation and improve blood sugar control. In addition, tuna also contains protein without carbohydrates which are good for controlling blood sugar. Reportedly, 84 grams of tuna gives us 22 grams of protein without carbohydrates.
One way to enjoy tuna as a snack is to process it into tuna salad. We can add mayonnaise and other ingredients, such as onions, tomatoes, and celery. If you want to get even more protein, you can replace mayonnaise with yogurt
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6. Popcorn
popcorn illustration (Pixabay.com/JillWellington)–
Who is not familiar with popcorn? This very popular snack and synonymous with cinema has turned out to be one of the good snacks for diabetics. Its low calorie content makes it suitable for diabetics.
It is known, 8 grams of popcorn contains only 31 calories. Eating low-calorie foods can help control weight, which in turn can increase blood sugar levels.
However, it should be noted, the popcorn that we consume contains ingredients that are harmful to diabetes or not. Packaged popcorn usually contains salt, trans fat, sugar, and other unhealthy ingredients. So, it is advisable to make your own popcorn without adding any unhealthy ingredients.
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7. Black bean salad
black bean salad illustration (Pixabay.com/NatureFriend)–
Like almonds, black beans are also rich in protein and fiber, which help prevent spikes in blood sugar levels and lower insulin levels after meals. There is a study that concluded that someone who added black beans to their diet experienced a 33 percent lower insulin level five hours after eating, compared to someone who didn’t add black beans to their diet. Black beans also work to lower cholesterol levels and blood pressure.
To enjoy black beans as a snack, you can mix vegetables that have been sliced, such as onions and peppers. Furthermore, it can be added with vinegar sauce.
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8. Edamame
edamame illustration (Unsplash.com/ Crystal Jo)–
Some people may still be unfamiliar with edamame. Edamame are actually soybeans that are harvested when they are young or still green. Edamame as much as 155 grams can provide 17 grams of protein and 8 grams of fiber which is good for diabetics. There are animal studies that conclude, by consuming edamame, these animals experience a decrease in blood sugar levels. In addition, edamame is also able to increase insulin resistance.
The health benefits of edamame in humans have yet to be studied. Further research is needed to ensure its effectiveness. However, how to enjoy edamame as a snack is very simple. We simply steam it and can be consumed immediately.
Of the eight snack recommendations that have been reviewed, it is not difficult to find food to be a healthy and safe snack for diabetics. However, you still have to pay attention to the portion, yes! Do not overdo it and bring new health problems.
Also read: 8 Healthy Foods and Drinks that are Potentially Bad for Health
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