Everyone loves to snack on their favourite foods. But is it a safe habit for diabetics? Experts believe snacking isn’t the problem, rather the amount and choice of food is the issue. For a diabetes patient, regulating blood sugar levels is paramount, and a balanced diet consisting of nutrient-dense food can be a powerful tool to keep it in check. Often, we binge eat on foods like processed meat, sweetened yoghurt, fruit juices that are concentrated in fructose, chips, burgers, fries, and energy drinks, all of which are not only harmful for a diabetes patient but also for healthy individuals.
Speaking with the OnlyMyHealth team, Smita Khanna Roy Chowdhury, Lifestyle Coach & Nutritionist, Golf View Healthcare and Research Institute, Kolkata, shares safe and healthy ways to snack for diabetes patients.
Also Read: How Diabetes Can Affect Different Parts Of The Body
Understanding Diabetes And Factors That Put One At Risk
Diabetes is a chronic medical condition that affects about 42.2 crore people and causes 10.5 lakh deaths every year, according to the World Health Organization (WHO). It is a condition that influences how the body processes glucose (sugar) in your blood and therefore, is characterised by elevated levels of blood glucose , which can over time lead to serious damage to the heart, blood vessels, eyes, kidneys and nerves, says the WHO.
Diabetes can be divided into two main types namely type 1 and type 2 diabetes. Type 1 diabetes is an autoimmune disease where the pancreas produces little or no insulin, which is why people with type 1 diabetes must depend on external insulin sources. The exact cause of the condition is not entirely known, however, possible causes include genetics and exposure to viruses and other environmental factors, according to Mayo Clinic.
Type 2 diabetes occurs at a later stage in life when the body fails to make enough insulin or the body’s cells do not respond well to the insulin available. Certain lifestyle factors, such as poor diet, physical inactivity, obesity, and genetics can increase one’s risk of type 2 diabetes.
Importance Of Keeping A Check On Diabetes Diet
A fasting glucose level above 126 milligrams per deciliter (mg/dL) or a random glucose level exceeding 200 mg/dL signifies a high blood sugar level. What you eat has a tremendous effect on your blood sugar levels. If you are a diabetes patient, the impact can be more significant.
For instance, excess carbohydrate intake can prove harmful for people with diabetes, which is why it is important to resort to complex carbohydrates, which include peas, beans, whole grains, and vegetables. One must also incorporate fibre-rich foods, and indulge in portion control.
Snacking Tips To Keep Your Blood Sugar Levels In Control
Here are some healthy tips to snack mindfully:
Choose foods that have high nutrient profile
When it comes to diabetes patients, avoiding refined foods, foods with high Glycemic Index (GI), processed, sugary food items should be avoided. Instead, one must choose high-fibre, complex carbohydrates-rich foods that are filling and good for health.
Chowdhury shares a list of healthy diabetes snack:
- Sprouts salad
- Mixed vegetables salad
- Green salad
- Chickpea salad
- Egg or chicken salad
- Foxnut chat
- Ragi chilla
- Barnyard cutlet
- Pearl millet cutlet with vegetables
- Brown flaked roasted rice
- Wheat puffs
- Steamed idli
Choose low-glycemic foods
If you’re a diabetic, it is important to choose foods that have a low GI, which take more time to break down and cause a slow rise in blood sugar levels. Food examples include raw vegetables, whole fruits, whole grains, and legumes.
Portion control is essential
Portion control refers to choosing a healthy amount of foods that are filling. It is one way to avoid overeating and facilitate easier digestion.
This practice also aids in weight management, which is essential for many people with diabetes, as excess body weight can make insulin resistance worse. Learning to recognise appropriate portion sizes, reading food labels, and seeking guidance from a registered dietitian are great ways to successfully incorporate portion control into a diabetes management plan.
Opt for homemade snacks
Whenever possible, prepare snacks at home. This way, you have control over the ingredients and can make healthier choices.
Bottomline
If you’re a diabetes patient or are caring for someone with the condition, make sure you pay significant attention to the diet. While snacking isn’t harmful in itself, the quantity and the choice of food make a big difference. Consult a healthcare professional or a dietician to get the best plan for diabetes management.
