Diabetics, Snack Attacks are Back!

Having diabetes can completely change your relationship with food. It can mean cutting out a lot of foods that you once loved, and it can mean being introduced to new foods that you've never even heard of before. One of the biggest changes for many diabetics living in the US, is cutting back on our beloved snack foods. Potato and tortilla chips that are chocked full of carbs and salt. Snack cakes that are full of bad fats, sugars, and other carbs. Candy that is never packaged in normal, human serving sizes. With all these dangerous temptations around, it might be surprising to hear that snacking is actually okay for a diabetic. There is nothing inherently bad about eating a small meal between meals. In fact, that small meal aka snack can keep your blood sugar levels from dropping too low between meals. It's what you choose to snack on that makes all the difference. With a few smart swap outs, you can snack while cutting carbs, getting more fiber, vitamins and minerals, and avoiding hunger pains or over eating at your next meal. Yes, snacking can help you make healthy choices that would even make your dietitian proud.

Nosh Like a Bunny!

Whenever I get a little peckish, and feel like my blood sugar is running a little low, my number one thing to turn to is veggies. I honestly am not someone that loves spending a lot of time in the kitchen, and when I'm hungry I just want to grab something that is ready to eat. Though veggies usually aren't the fastest thing to eat, I skip the prep work by having a Tupperware container of cut vegetables ready and waiting for me in the fridge. I happen to like celery and carrots the most so that's what I have cut up for snacking, but there is a wide variety of veggies you could opt for. Snow peas in the pod can be a good option if you like something crisp and a little sweet. If you like something peppery, try radishes cut into quarters. Bell peppers sliced into sticks are a colorful crunch to munch on too. Though veggies are fine to eat on their own, I prefer to have them with some home made dip. A few tablespoons of plain Greek yogurt with Mrs. Dash seasoning makes for a quick and tasty dip. No added salt or sugar peanut butter is also a nice dip. I can get freshly ground peanut butter at my local grocery store deli, but Adam's peanut butter also offers a nut only jarred butter.

Nibble on Some Nuts!

Talking about peanut butter, just eating the nuts as is, also makes for a tasty snack. If your local grocery store has a bulk department, there are often salt free mixed nuts available. Even if mixed nuts aren't available in bulk, simply strolling down the snack food aisle you will probably see a selection of mixed nuts from national brands. A word of caution, some of these pre-packaged options can have a lot of salt, so check the nutrition label before buying. Also keep in mind the more flavors that your nut choices are coated in, the more likely there is added salt, sugar, or carbs. Again, read the nutritional label carefully. Even if it's a nut, that doesn't make those candy coated almonds any healthier. You might have noticed that I keep saying mixed nuts rather than one particular nut or another. The reason for that is because mixed nuts have a greater variety of vitamins, minerals, and fats. So when I have a choice, I usually go for the mixed nuts over packages of just peanuts or just cashews or just almonds.

It's All Greek Yogurt to Me!

It's probably no surprise that I would recommend Greek yogurt as a healthy snack option. I love the stuff! I bake with plain Greek yogurt, I turn it into dips for veggie snacking, I even use it to make creamy cheese sauce. But you don't have to put Greek yogurt into something or use it for cooking to enjoy it. Plain Greek yogurt can be tasty all on it's own. Even a little bowl of yogurt packs quite the protein punch, with very few carbs, and a wonderful tangy taste. But much like the nuts, it's important to read the labels for Greek yogurt too. Some brands can sneak some extra carbs or salt in, even if they claim it is "healthy". I always recommend going with plain yogurt with no added sugar and just seasoning it on your own. What's nice about doing your own seasonings, is that not only can you control how much carbs or salt is being added, you can make the yogurt sweet or savory. Plain Greek yogurt actually has a very nice mild cheese flavor and tastes great with a little garlic powder and herbs. If savory yogurt isn't your cup of tea, try adding some low carb jam or even just a little fresh fruit.