DIABETES FRIENDLY FOOD AND FRUITES

8 Blood Sugar-Safe Eats

If you've been diagnosed with diabetes or prediabetes (high blood sugar), you know the food you eat - along with diabetes medications, exercise, sleep patterns and more - plays a leading role in how well your blood sugar is controlled. That can make selecting the right meals and snacks seem more complicated than ever. But choosing a diabetes-friendly diet doesn't need to be overwhelming. To help you get started, check out these rules for diabetes snacking success and 8 blood sugar-friendly foods.

Stable Sugar, Improved Energy

"Sometimes, people with diabetes become fearful of eating," says Virginia-based registered dietitian and certified diabetes educator Jill Weisenberger, MS, RD, CDE. "It's not uncommon for a person to eat the same four or five ‘safe' meals all the time." And while figuring out those three squares is key, finding snacks that won't send your sugar soaring is equally important. The right choices can help you keep up your energy, manage hunger, and even control blood sugar levels, says Weisenberger

6 Keys to Snacking Succe

When choosing a snack, keep these tips in mind:

1. Only reach for a bite if you are going several hours between meals and need to keep your blood sugar from falling, or to keep you from getting too hungry (which inevitably will set you up to overeat at your next meal).
2. Stick with a snack-sized portion, not a mini-meal. Aim for 100-200 calories total in your snack, or slightly more if you are very active.
3. Look for foods that fill in nutritional gaps. "Most people don't get enough fruits and vegetables, so every meal and snack can be an opportunity to fix this problem," says Weisenberger.
4. Choose snacks that contain both protein and fiber, two ingredients that will fill you up and keep you satisfied until your next meal.
5. If you are munching because you are hungry but your blood glucose is at target or even high, choose a snack that is low in carbohydrates to keep your blood sugar from going any higher.
6. Only you can determine what the best snacks are for you; so measure your blood glucose before you eat and again two hours later. Read on for some of our favorite sugar-stabilizing snacks (they're great even if you don't have diabetes, too!)

Low-Carb Pizza

Fill the cavity of a large portobello mushroom with tomato sauce, veggies and a sprinkle of reduced fat cheese. Bake until mushroom is soft and cheese melted.
(Recipe courtesy of Jill Weisenberger, MS, RD, CDE)


Greek Yogurt with Fruit

There's a reason Greek yogurt is taking over the refrigerator at your local grocery store: It's got more protein than regular yogurt, making it a super-filling snack. What's more, it's thick, creamy and delicious. Pair some with fresh, in-season fruit for a healthy, low-sugar and low-calorie snack.

Hummus and Veggies

Pair this Mediterranean chickpea dip with crunchy vegetables like carrot sticks and red pepper strips to up your produce and fiber intake and get more beans in your diet, something recommended for everyone in the recent 2010 Dietary Guidelines for Americans.

Turkey Rollup

Wrap a slice of reduced-sodium deli turkey around a carrot stick for a crunchy, nutrient-packed low-carb snack.


Low-Fat Cottage Cheese

Another healthy, low-carb choice, this low-fat cottage cheese makes a filling base to any snack. Top with fruit or cinnamon, or blend with chopped veggies to create a savory dip.

Popcorn

This munch-worthy snack is packed with filling fiber, which can help keep your blood sugars stable. Just skip the movie theater variety which, thanks to the thick coating of butter and salt, comes loaded with unhealthy saturated fat and unneeded sodium. Instead, pop some kernels at home in an air popper and get creative with toppings - try oregano for a pizza-inspired snack or cinnamon for a sweet treat.

Homemade Trail Mix

Combine a small handful of nuts (about 12), dried tart cherries and whole-grain cereal in a baggie for an eat-anywhere snack. Just watch your portions; this one can be easy to overdo!


Crackers with Peanut Butter

Not only is peanut butter a great source of protein and fiber, but people who eat it regularly have a lower risk of developing diabetes. Look for varieties that contain peanuts and salt as the only ingredients (skip ones with added sugar, salt and oil), and pair with whole-grain crackers for an extra fiber boost.