11/08/2021 | News release | Distributed by Public on 11/09/2021 13:52
Snacks are an important part of being healthy and maintaining good blood sugar control for people with diabetes. The team at the Diabetes & Nutrition Center at Penn Medicine Lancaster General Health has pulled together some helpful tips and tasty snack ideas designed to help you stabilize your blood sugar and prevent overeating.
Most people with diabetes get the best control over their appetite by eating small meals and snacks spaced every 3-5 hours throughout the day. It's best to start soon after getting up until just before going to bed. Experts usually recommend a bedtime because it stabilizes blood sugar overnight and, in many cases, actually makes the morning blood sugar lower.
The most satisfying snacks contain carbohydrate and protein. They are more filling and digest slowly for better blood sugar control. Look for whole grain versions of your favorite snacks, including food items with fiber, to help you feel full longer and stabilize blood sugar. Adding raw vegetables to any snack helps add volume which fills you up and gives you some extra nutrition.
Women: Limit snacks to about 15 grams of carbohydrate and 150 calories. Men: 15-30 grams of carbohydrate and 200 calories.
The following 10 snack ideas contain about 15 grams of carbohydrate and are less than 200 calories. Each snack idea also contains some protein for stay power:
By planning healthy snacks as part of your daily meal plan, you can reduce mindless eating. Whenever possible, pack your snack from home. This helps avoid the temptation of the office food stash, vending machines, and the local convenience store. Get more information on living with diabetes in the LG Health Hub.