Smart Snacking for Better Health
Smart Snacking for Better Health
The Importance of Choosing the Right Snacks
When it comes to snacking, not all options are created equal. Whether you’re on the go or sitting at your desk, choosing snacks that are not only delicious but also nutritious can have a significant impact on your overall health. Gillian Culbertson, a certified diabetes educator, emphasizes the importance of selecting snacks that are rich in protein or fiber, or ideally, both. These nutrients can help you feel satisfied and provide sustained energy without causing a spike in blood sugar levels.
Healthy Snack Options to Keep You Going
1. Beans: Beans are a versatile and affordable snack option that is packed with protein and fiber. Whether it’s kidney beans, white beans, or chickpeas, incorporating beans into your snack routine can help you maintain stable blood sugar levels and keep you feeling full.
2. Oats: Oats are not just for breakfast! They are a great source of soluble fiber, which is essential for managing diabetes and heart disease. Avoid instant oatmeal varieties with added sugar and opt for toppings like nuts for a nutritious boost.
3. Greek Yogurt: Greek yogurt is rich in protein, making it a satisfying snack option that can help curb hunger. Pair it with fresh fruit for added fiber and vitamins, creating a balanced and nutritious snack.
4. Cheese and Fruit: Combining low-fat cheese with fresh fruit is an easy and portable snack that provides essential nutrients like calcium and vitamin C. This snack is also a good source of protein and fiber, keeping you full and satisfied for longer.
5. Pistachios: Pistachios are a nutrient-dense snack that is low in carbohydrates and high in monounsaturated fatty acids. Opt for pistachios that are still in their shells to help control portion sizes and prevent overeating.
Avoid These Unhealthy Snacks
1. French Fries: While they may be a tempting treat, French fries offer little nutritional value and are high in sodium. Instead, opt for healthier snack options that provide more essential nutrients and energy.
2. Crackers: Salted crackers are low in fiber and high in sodium, making them a less than ideal snack choice. Pairing them with low-fat cheese can improve their nutritional value, but it’s essential to watch your portion sizes.
3. Granola Bars: Not all granola bars are created equal. Many varieties are high in sugar and lack essential nutrients like protein and fiber. Look for options that are low in sugar and high in protein and fiber to make a healthier choice.
4. Pretzels: While pretzels may seem like a healthier alternative to chips, they offer little nutritional value and can cause blood sugar levels to spike. Consider healthier snack options that provide more nutrients and sustained energy.
5. Rice Cakes: Rice cakes may be low in calories, but they are often high in refined carbohydrates and sugars. These snacks lack essential nutrients and fiber, making them a less than ideal choice for managing blood sugar levels.
Conclusion
Choosing the right snacks can make a significant difference in your overall health and well-being. By incorporating nutritious options like beans, oats, Greek yogurt, and nuts into your snack routine, you can support stable blood sugar levels and feel satisfied throughout the day. Avoiding unhealthy snacks like French fries, crackers, and granola bars can help you maintain a balanced diet and prevent unnecessary spikes in blood sugar. Remember to make smart choices when it comes to snacking, and your body will thank you!
We all had a snack. But some snacks are better than others, especially if you’re driving. type 2 diabetes or obesity.
An ideal snack gives you protein or fiber, or both, to help you feel satisfied, says Gillian Culbertson, RD, a certified diabetes educator at the Cleveland Clinic.
It should give you plenty of energy without too many calories. Aim for between 100 and 150 calories for women and around 200 calories for men, with 15 to 20 grams of protein.
“Refrain from snacks high in sugars and refined carbohydrates, because they can raise blood sugar,” says David Grotto, RD, author of The best things you can eat. In fact, it’s a good idea to stay away from any type of sugar.
There are many good options. Start with these smart snacks.
You can easily flip canned beans into a can (like kidney (beans, white beans and chickpeas, also called chickpeas), in an affordable, protein-packed snack.
“The combination of fiber and protein in beans has been shown to help maintain glycemia under control,” says Grotto. “And beans are an integral part of the DASH dietwhich is the most effective method to stop [high blood pressure].”
Do it: Place 1/4 cup of low-sodium beans and 2 ounces of low-sodium chicken broth, either homemade or store-bought, in a food processor to create a healthy, satisfying bean sauce, says Grotto. Enjoy with 1/2 cup of crunchy raw vegetables, such as celery, carrots, or red peppers.
Nutrition information: The amounts listed above are equivalent to one serving, with approximately 85 calories, 0.2 grams of fat, and 11 grams of carbohydrates.
Who says oatmeal is only for breakfast? Oats are very rich in soluble fiber, essential for people with diabetes and heart disease, Grotto says.
A recent study found that high-fiber foods are linked to a lower chance of type 2 diabetes, heart diseaseand weight gain.
Oats are high in carbohydrates, the good ones.
“The soluble fiber in oats helps absorb cholesterol and blood glucose,” says Grotto. “Carbohydrates without fiber in a food like pretzels, for example, can send blood glucose and insulin “The levels are spiraling up.”
Don’t prefer instant oatmeal varieties with added sugar. Make your toppings things like a tablespoon of nuts, not syrup or honey.
Nutrition information: For one cup of cooked oats, you’ll get approximately 88 calories, 1.9 grams of fat, and 25 grams of carbohydrates.
It is rich in protein, which helps you feel fuller for longer. “Depending on your choice of Greek yogurt, one serving (a small container, which is typically 5.3 ounces) can contain between 12 and 24 grams of protein,” Culbertson says. Additionally, low-fat dairy products are a staple in the DASH dietmaking this a smart option if you have hypertension.
Nutritional information: For a small container (5.3 ounces), you’ll get approximately 80 calories, 0 grams of fat, and 6 grams of carbohydrates.
Little time? Then grab this easy-to-go snack. It is a good source of calcium and vitamin Cand gives you 8 grams of protein and 4 grams of fiber, says Culbertson.
Nutritional information: For one stick of low-fat cheese and 1 cup of fresh fruit (like strawberries), you’ll get about 110 calories, 5 grams of fat, and 12.7 grams of carbohydrates.
Pistachios are a Grotto favorite because they are low in carbohydrates and rich in monounsaturated fatty acids, which can reduce bad habits. cholesterol levels.
Buy nuts that are still in shell. People consume fewer calories when they choose shelled pistachios over shelled pistachios. It’s the effort of opening the shell, plus having the visual reminder of the shells in front of you, that helps you avoid overdoing it, Grotto says. For a single serving, limit yourself to 1 ounce or a handful.
Nutritional information: For 1 ounce or a handful (about 49 pistachios), you’ll get about 160 calories, 13.1 grams of fat, and 7.9 grams of carbohydrates.
French fries may seem like a quick fix for your hunger, but they provide little nutritional value, Culbertson says. “They are high in sodium (about 200 milligrams in a 1-ounce serving), contain only 2 grams of protein and no fiber,” he says.
Nutritional information: For 1 ounce (a small snack), you’ll get about 50 calories, 9 grams of fat, and 16 grams of carbohydrates.
“Salt crackers do not prevent hunger well,” Culbertson says. Low in fiber and high in sodium, this snack doesn’t provide the energy boost most people are looking for during the afternoon and you may not feel satisfied. (However, some crackers are high in fiber and low in sodium; and topping them with low-fat cheese takes them from a bad snack to a healthy one.) And if they’re not single-serving packages, Culbertson says, it’s easy to eat too many.
Nutritional information for 10 crackers: About 164 calories, 8 grams fat, 20 grams carbohydrates
Yes, there are many healthy versions of granola and cereal bars. But many of them, Grotto says, “are not a mixture of healthy fatsprotein and carbohydrates, but a direct carbohydrate bomb without fiber or other important nutrients.”
Choose one that is high in protein and fiber and low in sugar. “It’s not a horrible snack,” says Grotto, “but I find that most people overeat them and tend to get hungry within an hour.”
Nutritional information: For one bar, you’ll get about 125 calories, 4.6 grams of fat, and 20.5 grams of carbs.
If you think pretzels are the “safest” traditional snacks, think again. “While this salty treat may be low in fat, it has no redeeming nutritional value,” says Grotto. “In a side-by-side comparison, 1 ounce of pretzels raised blood sugar more than 1 ounce of potato chips.”
Nutritional information per ounce: 108 calories, 0.7 grams fat, 22.7 grams carbohydrates
They’re convenient and portion-controlled, but they’re not satisfying and don’t help control blood sugar levels, Culbertson says. “These snacks typically contain white flour and sugar, and are also low in nutrients and fiber.”
Nutrition information per package (0.6 ounces to 0.9 ounces): About 100 calories, 2 to 3 grams of fat, 16 to 18 grams of carbohydrates