diabetes and snacking: The basics, the why, and some snack recommendations to optimize blood sugar control
Carbs are good.
Carbs are NOT the enemy.
Did you know that approximately 60% of our daily energy comes from carbohydrate consumption? And that carbs fuel our brain, too?
There is PURPOSE behind the carbs that we are consuming. In fact, our bodies weren’t designed to be able to go without… and it can actually be quite dangerous to eliminate carbs entirely from one’s diet— especially if living with an endocrine disorder that affects blood sugar levels (like diabetes).
Diabetes prevalence is on the rise in the United States and, with that, there has been associated increased skepticism around carbohydrates in general. It is not a secret that there is a significant lack of education in this regard… resulting in the spread of misinformation within our society.
When somebody first gets diagnosed with diabetes what do they commonly hear? That they need to cut back on carbs… & there are a lot of individuals that cut carbs out entirely because they are now afraid of them. What can we do to prevent this from happening? Educate individuals from the get-go, in the early stages of their diagnosis… these individuals should be taught how to consume carbs in moderation, and the importance of consuming them in moderation for optimal blood sugar control.
Additionally, it seems as if the current society that we live in associates eliminating carbohydrates from the diet (or cutting back on consumption of them) with speedy weight loss, resulting in this obsession with “carbs being bad”.
& this is where the keto diet came from… individuals began to start eliminating carbs from their diet entirely, noticed FAST weight loss, and before you know it the word has spread so much that we now seem to live in a ket0-obsessed world.
But you know what people don’t talk about? How they gain all of the weight back (and then some) once carbohydrates are re-introduced… and how following a ketogenic diet may result in other health complications (like having to have their gallbladder removed because their bodies weren’t designed to be able to metabolize that much fat).
Anyways… back to my point.. CARBS ARE GOOD!!! It’s just important to learn how to consume them in moderation.. just like with everything else in life. While the exact amount of carbs that should be consumed per meal varies from person-to-person, a good rule of thumb is to aim for somewhere between 30-60 gm/carb per meal for females, and 45-75 gm/carb per meal for males. It is also imperative to make sure to not skip meals, and to make sure to consume carbohydrates, ideally paired with a protein, every 3-4 hours, with the goal of regulating blood sugar levels and preventing hypo/hyperglycemic (low & high blood sugar) episodes.
Okay, now that we have established that CARBS ARE GOOD & covered meal-time recommendations I want to move on to my next point—that snacking can still fit in one’s diet, regardless of whether or not they are living with a diagnosis of diabetes.
In fact, snacking is ENCOURAGED by this dietitian. Its just all about finding the right snacks… ones that are carb-controlled and ideally paired with a protein (to optimize blood sugar control).
When choosing a snack the goal should be to pick one that contains < 15-30 grams of carb and is, ideally, paired with a protein. By choosing a snack that is low carb/high protein one would be taking the necessary steps to optimize blood sugar control. See below for some practical dietitian-recommended low-carb/high protein snack options.
Balanced Snack Recommendations for Optimal Blood Sugar Control:
4-6 whole grain, wheat, sesame, or rye crackers paired with 1 tbsp of natural peanut butter.
4-6 triscuits paired with 1 oz low-fat cheese.
1 turkey (or beef) stick paired with 1 small piece of fruit.
3/4 cup of fresh pineapple paired with 1/2 cup of low-fat cottage cheese.
1/2 cup peaches in natural juice paired with 1/2 cup of low-fat cottage cheese.
1 small apple paired with 1 tbsp natural peanut butter.
1 small apple paired with 1 oz low-fat cheese.
3/4 cup of plain greek yogurt topped with berries & 1/4 cup granola (can add a dash of vanilla extract for extra flavor if desired).
1 slice of whole wheat bread with 1 tbsp natural peanut butter, and 1-2 tsp of low sugar jelly.
1/2 of a small whole wheat bagel or english muffin topped with 1 tbsp tomato sauce, diced veggies, 1 oz low-fat cheese, and oregano. Heat in toaster oven until crispy.
1 rice cake topped with 1 tbsp of natural peanut butter, 1/2 banana, and sprinkled with cinnamon.
1 oz (approximately 9) tortilla chips topped with 1 oz low-fat cheese melted in microwave and topped with salsa, lettuce, tomato, onions, and peppers.
3 2x2 graham cracker squares topped with 1 tbsp natural peanut butter.
1 small banana with 1 tbsp natural peanut butter.
small piece of fruit paired with 10-12 raw nuts.
& that is that! In summary…
Carbs are good.
& snacks are good.
Even if living with a diagnosis of diabetes.
It is just important to be educated on the matter.
Are you looking for more tips on how to improve your health? Are you experiencing symptoms that can be improved with diet and exercise? Looking to identify the root cause? Interested in meeting with a registered dietitian? Nicole Baker Nutrition LLC is here for those in need! Click the link below to book a session today! $0 out-of-pocket with insurance!!! https://www.nicolebakernutrition.com/work-with-me.