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:
- 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).
- 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.
- 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.
- Choose snacks that contain both protein and fiber, two ingredients that will fill you up and keep you satisfied until your next meal.
- 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.
- 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.
13 Fat-Fighting Foods
Fire up your efforts to lose weight with these 13 foods that burn fat. Instead of packing on the pounds, they work with your body to get you looking and feeling great. The best part? They actually taste good! From water to beans to blueberries, see which foods fill you up but won't weigh you down.
Dairy: Low-Fat Yogurt
Grab a snack that works with your diet, not against it. According to a University of Tennessee study, because increased calcium levels trigger the body to quit storing fat and start burning it, those who include three daily servings of nonfat or low-fat dairy, such as yogurt, into their already reduced-calorie diet are more apt to lose weight than those who don't. Just choose wisely. Many yogurts have added sugar so look for "light" or plain versions.
Dairy: Skim Milk
Not a fan of yogurt? Try a few glasses of cold skim milk instead. Findings from a study conducted by the University of Tennessee show that mice that were placed on a diet with half of their daily calorie intake supplied by low-fat milk had a 39 percent decrease in body fat, while those mice that had no dairy foods in their diet had a 24 percent increase in fat. So drink up - milk really does a body good.
Dairy: Egg Whites
When making a healthy breakfast, you don't have to forgo your favorite scramble. Instead of using the whole egg, use only the egg whites, which are full of protein and very low in fat and calories, according to the Mayo Clinic. If you're looking for a little something more than what plain whites have to offer, mix in one whole egg for extra flavor without breaking the calorie bank.
Fruit: Blueberries
Along with being a great source of vitamin C, fiber and antioxidants, blueberries also fight belly fat. In one University of Michigan study, a group of rats bred to be obesity-prone were fed blueberry powder as part of a low-fat diet and, after 90 days, had less abdominal fat, lower body weight and lower percentage of body fat than at the beginning of the study. Next time those hunger pangs kick in, grab a handful of blueberries and feel the extra pounds start to melt away.
Fruit: Apples
An apple a day helps keep the pounds at bay. According to The Flex Diet by James Beckerman, MD, a cardiologist with Providence Heart & Vascular Institute in Portland, Oregon, and MedHelp's weight loss and healthy lifestyle expert, when you eat fruit instead of a different snack with the same amount of calories, you tend to lose weight. "Apples are a low energy density food, or, said another way, are a large volume food with few calories, high water content and lots of fiber, all of which help fill you up," said Dr. Beckerman.
Fruit: Grapefruit
With their sweet and tangy taste, fiber-filled fruit and beautiful color, grapefruits work wonders on your palette and fat-fighting efforts. A study conducted by the department of nutrition and metabolic research at Scripps Clinic found that those who ate half of a fresh grapefruit before each meal had reduced insulin levels. This allows the body to process food for energy rather than store it as fat, associating the fruit with rapid weight loss. However beware that grapefruit can negatively interact with certain medications, including certain heart medications and antidepressants. Talk to your doctor before eating grapefruit if you are taking any prescription medications.
Protein: Beans
Although beans are relatively high in calories for their small size, in his book The Flex Diet, Dr. Beckerman cites one study that found people who regularly eat beans weigh an average of seven pounds less than those who don't. Why? "Beans have tons of fiber," said Dr. Beckerman. "Fiber is great because it absorbs water and makes you feel fuller. By eating beans you'll be less likely to consume as many calories at the same meal." But be careful: "Prepared beans, baked beans, and refried beans can have oil, bacon and lots of salt added," he said. "Stick with vegetarian options like pinto and black beans." And make sure they're low in sodium!
Protein: Tofu
Substituting tofu for other protein sources is associated with reduced body fat, according to The Flex Diet. "When substituted for meat it's a great diet food because eating tofu helps you avoid the higher amounts of calories and saturated fats in meat products," said Dr. Beckerman. Also, "the high protein content will help keep you full...and less likely to reach for an unhealthy snack." Another plus: Tofu is very versatile. It can be enjoyed in breakfast, lunch and dinner recipes. Next time you're at the grocery store, stock up and enjoy this low-calorie power food!
Seafood: Salmon
When dieting gets tough, switch up your meals by adding salmon or other types of fish to your menu twice a week, suggests the American Heart Association. A good source of calcium, protein and omega-3s, salmon can be an important part of a healthy, balanced diet. But, when making fish, be sure to avoid calorie-loaded butter and cream sauces. Stick to low-cal sauces and prepare your fish broiled, grilled, baked or steamed to keep it light.
Seafood: Shellfish
When preparing seafood as one of your diet-friendly meals, don't discriminate against shellfish. Shellfish are low in fat and can provide anywhere between 100 to 200 calories per 3.5-ounce serving. Clams, oysters, scallops, mussels, lobster and crab all boast high amounts of protein and omega-3s and low to moderate amounts of cholesterol. Remember to use low-calorie accompaniments to enhance flavor, such as seafood sauce, and refrain from using butter for dipping.
Whole Grains: Oatmeal
A study conducted by the Rippe Lifestyle Institute found that those who walked 15 to 30 minutes everyday and ate one packet of oatmeal for breakfast as part of their reduced-calorie diet lost weight while those who simply walked for the same amount of time did not. According to the study, not only did those who ate the oatmeal each day experience increased fullness, which contributed to their weight loss, but they also lowered their risk factors for heart disease and diabetes.
Whole Grains: Quinoa
Quinoa is high in protein and fiber, which fills you up so you end up eating less, according to Dr. Beckerman. How should you fit quinoa into your diet? Try substituting quinoa everywhere you would normally use rice. "One cup of cooked quinoa has 40 fewer calories than a cup of white rice," said Dr. Beckerman, not to mention more fiber and protein.
Beverages: Water
According to an article in Medical News Today, a recent study conducted by Brenda Davy, PhD, associate professor in the department of human nutrition, foods and exercise in the College of Agriculture and Life Sciences at Virginia Tech in Blacksburg, Virginia, found that "dieters who drank two 8-ounce cups of water before meals, three times per day, lost about five pounds more than dieters who did not increase their water intake." Next time you sit down for a meal, pour yourself a glass of water and drink to a slimmer waistline!
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