Healthy Low Carb Snacks

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A healthy diet is essential for the management of diabetes. The food you eat consists of protein, fat, and carbohydrate. Carbohydrates cause blood glucose levels to rise because when broken down carbs turn into glucose. Carbs are an important part of a healthy diet because they store and transport energy throughout our bodies. For example, brown rice, whole grain bread, whole-wheat pasta, fruits, and vegetables are all good source of diabetes as a person with diabetes, it is important to carefully monitor your carbohydrates intakes as high blood glucose levels can lead health complications.

To determine your target carb intake your activity level, size and lifestyle must be taken into consideration. A registered dietician can help you to determine the right amount of carb for your diet to regulate blood glucose levels. Reading nutritional levels will tell you how many carbs a packaged food contains but not how it will affect your blood glucose levels. Find the total gram of carb and subtract the amount of fiber to figure out how many carbs will be absorbed into your bloodstream.

When eating out it can be difficult to tell your carb intake you may find helpful to choose the right foods and portion by simply dividing your plate into one-half vegetables, one-quarter grains and starches and one-quarter meat and alternatives rather than simply counting carbs, the type of carbs you choose is important. Carbs that increase blood sugar levels slowly prevent your glucose level from spiking and provide energy over a longer time.

The rate at which a particular food increases blood glucose level is called the glycemic response. A food that quickly raises blood glucose like a chocolate bar is given a higher glycemic index rating (or GI) and the foods that affect blood sugar more slowly such as oatmeal has a lower GI rating. It is more important for you to choose foods with low or medium GI rating more often than foods with higher GI ratings.

You may find it helpful to keep a food log to document meals, snacks and portion sizes. This allows you to look back to see if you have been selecting a diversity of foods from all four food groups. You can also check to see if you have been choosing foods with lower GI ratings when seeing a registered dietician, a food log can help in demonstrating your pattern of eating.

There are nine healthy low carb snacks you can eat free of charge if you have diabetes:

1. Hard-Boiled Egg

You can control diabetes by using a single boiled egg. Whenever you eat something, the blood sugar level in your body rises up. This especially when you are patient of type 1 or type 2 diabetes. Hard-boiled eggs are a good source of protein which makes them excellent snack choices for the patients of type 2 diabetes. The use of eggs thus makes you feel full without causing a rise in the level of your blood sugar. Proteins in eggs slow down the function of the digestive system as well as the body absorption of glucose. Therefore, the use of 1-2 eggs in daily routine is very effective for the individual with diabetes. You can add apple vinegar in hard-boiled eggs for extra benefits.

You just need apple cider vinegar, water, and hard-boiled eggs. First of all, boil an egg in the afternoon then peel it. Using a toothpick pierce this egg for 2-3 times. After this, put the egg in the mason jar. Put adequate vinegar throughout the eggs to cover fully. Close the jar and let it soak overnight in the refrigerator. The next morning, drink a glass of warm water and eat the egg. Follow this remedy daily.

Hard-boiled eggs are rich in protein which makes them a great snack for the patient of type 2 diabetes. Eggs make you also feel full without causing a rise in the blood sugar levels, as well as apple cider vinegar, which makes our body more sensitive to insulin. This helps in controlling the high levels of blood glucose as a result. After eating foods high in starch, this is very true if you take apple cider vinegar before eating a meal high in glucose, it helps in controlling the rising the levels of blood sugar.


Low Carb Snacks For Diabetics

2. Almonds

Almonds, while nutritionally beneficial for most people, are especially good for people with diabetes. Research has shown that almonds may reduce the rise in blood sugar and insulin levels after a meal. For one study, the intake of 2 ounces (approximate 56 grams) of almonds was associated with reduced rates of fasting insulin and glucose. A 2010 study found that eating almonds may help increase insulin sensitivity with pre-diabetes. Almonds are high in magnesium. Experimental studies have suggested that dietary magnesium intake may reduce a person’s risk of developing type 2 diabetes.

In 2012 study has found that long term high blood sugar levels may cause a loss of magnesium via urine. Because of this, people with diabetes may be at a greater risk for magnesium deficiency. According to the World Heart Federation, people with diabetes are also at a higher risk of heart disease. Almonds are high in monounsaturated fats which are the same type of fat we often hear associated with olive oil for its heart-health benefits. An ounce of almonds includes almost 9 grams of monounsaturated fat as per the United States Department of Agriculture (USDA). Nuts are a high-calorie snack, but they do not seem to contribute to increased weight gain when eaten in moderation. They do not only contain healthy fats but they also make you feel you satisfied.

When selecting an almond product, read the nutrition fact labels. We worry about the sodium and sugar that come from certain flavoring. Also, watch out for the carbohydrate content in chocolate-covered nuts. You can use it in breakfast; try sprinkling chopped, silvered, or shaved almonds on dry cereal or oatmeals, which has additional benefits for people with diabetes. You can also spread almond butter on a piece of toast or add a tablespoon to your morning smoothies. They are versatile and can easily be added to a wide variety of meals. But they are also high in calories, so remember to stick to recommended serving size to get the most from this nutritious nut.

Low Carb Snacks For Diabetics

3. Avocado

Calories and fat are huge, but these are not excuses to exclude from the diet for people with diabetes. Avocados are mostly fats that are monounsaturated fatty acids (MUFAs). A high dose of dietary fiber, a healthy amount of dietary fats, naturally low in sugar and carbohydrates, they are excellent for helping you regulate your blood sugar levels.

You are probably aware that diabetes is one of the leading causes of eye health problems. If you are suffering from diabetes you will need to take extra care to do everything. You can prevent diabetic complications one of which is eye problems. Avocados contain vitamin A, vitamin E, lutein, zeaxanthin which can help reduce your risk of cataracts(eye problems). besides, avocados also contain antioxidants that can help protect the eye from free radical damage.

Studies from Pennsylvania State University's Department of Nutritional Sciences are investigating 45 persons with obese people. They were asked to add a portion of avocado in the daily diet, one fruit per day. The results of a study published in the Journal of the American Heart Association found that consumption of one avocado can lower blood pressure up to 13.5 mm / Hg. It said researchers, if the consumption of avocados done routinely, and apply a healthy diet, patients with mild-stage hypertension may no longer need to consume drugs.

Not only that, but researchers also found that the consumption of avocados was regularly able to maintain the effectiveness of insulin. This is especially beneficial for people with type 2 diabetes, or even pre-diabetes patients.


Low Carb Snacks For Diabetics

4. Black Bean 

Black beans have grown popularity with health-conscious individuals due to their high levels of nutrition and health-promoting abilities. Black beans are also known for well-being nutrient-dense and helping to prevent unwanted diseases, while also increasing energy. Black beans loaded with many different types of vitamins, minerals and other nutrients that are important for our overall health. More specifically, they are a good sources of folate, copper, manganese, phosphorus, iron, and magnesium. They are also an excellent source of fiber, protein, antioxidants and phytochemical compounds.

Consuming black beans regularly can also help to regulate blood sugar levels and provide a boost in energy levels. This can have positive effects on those individuals with diabetes or those who are at risk of developing diabetes. Black beans are excellent food choices for those who have insulin resistance. Also, they are high in starch, which the body slowly digests for energy without causing much of an increase in blood sugar levels as other carbohydrate sources. Due to their high levels of fiber, it can help to improve digestion and promote the proper function of the digestive tract. They can also help to remove wastes and toxins from the digestive tract and keeping gut flora balanced.

Black beans are also very heart-healthy and can help to reduce the risk of developing heart diseases in many different ways. Due to the high level of phytonutrients such as flavonoids, these can help to reduce inflammation throughout the body that can compromise the cardiovascular system. They can also help to regulate cholesterol levels and contain heart-healthy nutrients such as magnesium and folate. They can also help with weight loss and proper weight management because obesity is directly linked with type 2 diabetes. Studies have shown that regular consumption of black beans can help to control appetite and lead to a loss in belly fat as well as to promote healthy metabolism due to their high levels of fiber and nutrients, which can prevent overeating and snack during the day.


Low Carb Snacks For Diabetics

5. Egg Salad

Boiled hard eggs offer a good punch of protein. You may pour 1 tablespoon of low-fat mayonnaise into a hard-boiled egg, or add 1 or 2 egg whites to get additional protein. This diabetes snack can be eaten on a piece of whole-grain bread. You can also enjoy it with a small portion of fruit including a few grapes.

Low Carb Snacks For Diabetics



6. Tuna Salad 

Tuna salad is made by combining tuna with mayonnaise, onions, and celery. A 3- ounce 0r 84 gram, serving of tuna provides at least provides 22 grams of protein and no carbohydrate, which makes it a great snack option if you have diabetes. Tuna is also loaded in omega-3 fatty acids which are known to help manage diabetes due to their potential to improve blood sugar control and lower inflammation. You can make tuna salad even healthier and much higher in protein by combing it with yogurt, or cottage cheese rather than mayonnaise.

Low Carb Snacks For Diabetics

7. Roasted Chickpeas

Chickpeas, also known as garbanzo beans, are part of the legume family. While they have become more popular recently, chickpeas have been grown in Middle Eastern countries for thousands of years. They are a great source of plant-based protein, making them an appropriate food choice for an individual with diabetes who do not eat animal products. Protein is needed for the growth and development of the body as well as proper healing and repair throughout the body. Protein is also known for its role in weight control for people with type 2 diabetes, bone health and maintaining muscle strength. Some studies have suggested that the quality of protein in chickpeas is better than that of other types of legumes. That’s because chickpeas contain almost all the essential amino acids.

Chickpeas have also several properties that may help manage your blood glucose levels. First, they have a fairly low glycemic index (GI), which is a marker of how rapidly your blood sugar rises after eating food. Diets including many low GI foods have been shown to promote blood sugar management. Second, chickpeas are a good source of fiber and protein, which are both known for their role in blood sugar regulation. Several studies have associated chickpeas consumption with a reduced risk of many diabetes complications such as heart disease, eye problems and kidney-related issues.


Low Carb Snacks For Diabetics


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