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Health and Fitness News

Staying Even Keel with Diabetes

Have diabetes? Here are a few of the best snacks for stabilizing your blood sugar.

Everyone should watch what they eat, but diabetics must stay especially vigilant of their food choices. Eating the wrong foods or going too long between meals or snacks can lead to drops or increases in blood sugar that can cause weakness, dizziness, or irritability. And unmanaged blood sugar levels over time put you at risk for diabetes-related health complications. Thankfully, you can do a lot to keep yourself healthy. In fact, the best way to control blood sugar is to eat the right foods at regular times throughout the day.

When you’re craving a snack or need to balance your blood sugar, it’s best to avoid foods that contain simple carbs. These foods are quickly digested and converted into glucose that causes a spike in blood sugar. Smart diabetic snacks are those that combine protein, healthy fats, and complex carbs high in fiber. This combination is known to keep your blood sugar at safe levels.

So the next time you’re craving a pick-me-up, reach for one of the following snacks.

Fruit and Greek Yogurt

Fruit is a complex carb that’s high in fiber. Pair it with Greek yogurt that’s high in protein and low in added sugars and you have a great snack for balancing blood sugar. For a sweet treat, add some berries, bananas, or melons to plain Greek yogurt, and enjoy!

Tuna on Crackers

High in protein and healthy omega-3 fatty acids, tuna is an often overlooked snack food. Look for tuna canned in water instead of oil and spread some on a few whole-grain crackers to satisfy your afternoon snack attack. If you make tuna salad, skip the high-fat mayonnaise and mix your tuna with Greek yogurt or lemon juice instead.

Veggies and Hummus Dip

Hummus is made from mashed chickpeas, ground sesame seeds, olive oil, and spices. This versatile dip is considered low-glycemic, meaning it is digested slowly, which helps prevent spikes in blood sugar. It’s the perfect combination of plant-based protein, fiber, healthy fats, vitamins, and minerals. Dip carrot sticks, pepper slices, or celery sticks in hummus for your next snack and your blood sugar will practically take care of itself.

Tomatoes and Mozzarella

A great way to eat your summer harvest of tomatoes is by topping slices with part-skim mozzarella cheese and fresh basil leaves. Drizzle on a little balsamic vinegar or olive oil for added flavor. The tomatoes provide fiber, the cheese provides fat and protein, and the oil offers even more healthy fats.

Nut Butter on Toast

Spread your favorite nut butter on a piece of whole-grain toast for a tasty snack. Nuts by themselves are full of fiber, protein, and healthy fats. Pair a nut butter with bread that’s made with 100-percent whole grains for added fiber and complex carbs. It creates a snack that’ll keep your blood sugar balanced and your tummy satisfied. Just be careful to look for nut butter that’s made without added sugar.

Turkey Roll-Up

A simple, diabetic-friendly snack is a turkey roll-up. Made without bread, this snack is low-carb, yet filling. Spread a little cream cheese on a slice of turkey, add a few veggies of your choice, and wrap it up in a roll. Cucumbers, lettuce, or bell peppers are good turkey roll additions.

Cottage Cheese and Fruit

Like the taste and texture of cottage cheese? Enjoy it as a healthy snack. Low in carbs and high in fiber, protein, healthy fats, vitamins, and minerals, cottage cheese is a great way to manage blood sugar levels. Add fruit slices for added flavor, nutrients, and fiber.