5 Substitutes for unhealthy snacks

Who says diabetics should not be ngemil? You can, Kok, origin according to the rules. Yes, the choice of snacks for diabetics should be healthy. Take a good look at what your usual snack is healthy? If not, replace the snack with a more healthy one.

5 Substitutes for unhealthy snacks
5 Substitutes for unhealthy snacks


The snack is important for diabetic patients

People with diabetic disease have problems in regulating blood sugar levels. After eating, blood sugar can surge high and when not eating, blood sugar levels plummets very low.

In order to keep blood sugar levels balanced, Dr. Bent Wisse, a professor of endocrinology at the University of Washington School of Medicine, mentions that the snack is important for the treatment of diabetes, particularly type 1 diabetic patients.

Although it has gained green light from endocrinologists, the choice of snacks should not be carelessly. Especially foods that contain a lot of sugar or have a high glycemic index that can make blood sugar levels rise rapidly.

Recommended healthy snacks for diabetics

Choosing a healthy snack is part of a healthy living key for diabetics. So that you do not misplace the choice, let's peel one by one the food that is suitable as a substitute for unhealthy snacks to be considered the following.

1. One or two boiled eggs

Fried foods, such as Bakwan or fries, are delicious to serve as a snack. However, the snack should be avoided by diabetic patients. Because, foods that contain many oils can make cholesterol levels rise and the risk of heart disease in diabetic patients will be enlarged.

Instead of eating fried, it is better to eat boiled eggs as a snack for diabetics. Eggs contain longer proteins converted to blood sugar. It means that blood sugar levels will not rise rapidly suddenly.

A research published in the British Journal of Nutrition observed the consumption of eggs in diabetic patients. A total of 65 type 2 diabetic patients are required to eat two eggs daily for 12 weeks.

The results showed that patients had decreased fasting blood sugar levels and lower hemoglobin A1C. Both are indicators to measure long-term blood sugar.

2. Soybean Snack

In addition to fried foods, sweet food may be the choice of most people to snacking. However, foods like donuts, sweet martabak, or sweet biscuits contain sugars that can raise blood sugar quickly

It will incriminated insulin work and make diabetes symptoms appear. Instead of keeping blood sugar stable, this kind of snack even makes diabetes even worse.

Instead, you should choose soy-based snacks for diabetic patients, such as soy snacks. The study conducted by Ahvaz Jundishapur University of Medical Sciences observed the effects of soybean consumption in diabetic patients.

The results showed that soybean consumption by 8 grams for 8 weeks, can lower HbAic levels (hemoglobin that binds to glucose), total cholesterol, and insulin resistance.

Soy is also low in its glycemic index. This means that soybean snacking will not make blood sugar surge, so it can be consumed safely.

3. Fresh Fruit

Fruit is always the right choice as a healthy snack, especially for diabetics. However, what you choose should be a fresh fruit, not a dried packaged fruit. Fruit packaging usually contains an additional sweetener that is not good blood sugar levels of diabetic patients.

However, each fruit chooses the different content of sugar depending on the condition of maturity and size. As reported from the Mayo Clinic, Dr. Regina Castro, an endocrinologist said that a portion of the fruit for a snack should contain 15 grams of carbohydrates, for example:

1 medium banana or 1/2 apple parts
 1 cup diced melon fruit (160 grams)
11/4 cups Whole strawberry (180-gram)

4. A cup of yogurt

Another sweet dish that is usually used as snack is ice cream. However, ice cream tends to contain a lot of sugar and fat, so it should be avoided by diabetic patients to serve as a snack.

Do not worry, you can replace the delicious ice cream with a cup of yogurt (148 grams). The most recommended yogurt choice is a protein-rich plain Greek yogurt that can keep blood sugar steady.

You can add toping to the yogurt like nuts, strawberries, or cinnamon powder. However, don't get too much, just as a flavor enhancer.

5. Sting the Almond Beans

Another healthy snack that can replace the chips or a salty snack is not healthy for people with diabetes, namely almond beans. This nut contains manganese minerals, B vitamins, magnesium, proteins, healthy fats, and fiber.

The study published in the journal Metabolic Syndrome and Related Disorders shows the potential of almonds in maintaining blood sugar levels. A total of 58 people were asked to eat almonds every day for 24 weeks.

The results showed that long-term blood sugar levels decreased by 3 percent. In addition, these nuts are also known to provide other benefits such as maintaining cardiovascular health and helping to reduce cholesterol levels.

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