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Is it still safe to eat fruits for diabetics?
Snacking with diabetes should also follow what you need to avoid in your diabetic meal plan. But actually, there is no really something special you need to follow. Snacks high in sugar, fat, low in fiber, simple carbohydrates, or zero in nutritional value are bad for both diabetics and non-diabetics.
How about fruits? Many diabetics are often told that fruits may cause a sudden spike in blood sugar since they are high in sugar and too sweet. But fortunately, in fact diabetes can eat fruits without having worry about high blood sugar afterwards. There are too many good things in fruits and you cannot skip them.
Fruits are sweet, that’s right! But what they have is natural sugar with low-to-medium GI (glycemix index). They are also loaded with fiber, vitamins, and minerals which are so essential for your health and even some can help manage your blood sugar.
But still, portion size matters – however fruits can give you carbohydrates (glucose), so eat them in moderation! Furthermore, whole fruits are much more recommended than fruit juices. Whole fruits are high in fiber. And by contrast, fruit juice is low in fiber and higher in natural sugar.
Start from simple things!
Actually, snacking is healthy choice for everyone. But in fact, many snacks in these modern living are not healthy. Most of them are usually high in fat, calories, and carbohydrates – these are bad even though if you don’t have diabetes.
If you still don’t have any idea for bedtime snack with diabetes, start with simple things such as a small apple, one egg, a yummy popsicles (sugar-free), a handful of nuts, or raw vegetables with low-fat dip. Other ideas are a cup of fat-free milk and low-fat yogurt (without sugar added). If necessary, add protein such as peanut butter to help get feeling of fullness and increase satiety!
Starchy snack, but pay attention on serving size!
Another popular choice is with starchy snack. But when you choose it, watch on the serving size! For examples – 3/4 of a cup of cereal (unsweetened cereal), 1 slice of toast, or 3 squares of graham crackers is one starch serving that should be enough for your type-2 diabetes snack before bed.
And be careful to any starchy foods high in sugar, salt, or added fat. Ones that are highly processed should be avoided, too.
Dried cranberries and almonds
If you’re looking for a power-packed crunchy snack, the mix of dried fruits and nuts is worth a try. For instance, you can try with dried cranberries and almonds. Cranberries provide some health benefits (they may help cut the risk of heart disease and stroke, two common diabetic complications). And almonds can keep you full and help manage your blood sugar.
But again, portion control matters! Both foods are quite high in calories. Stick to about 2 tablespoons of each. This can add about 20 grams of carbohydrate.
A tasty, chicken noodle soup
It is a good idea for a warm, soothing snack in the evening. It’s not only good in taste, but also fits to your diabetes bill since it’s loaded with a mix of protein and fiber. It also contains starchy carbohydrate, noodles – but in a small amount! Just make sure that the soup is low in sodium. And for longer-lasting enjoyment, sip slowly!
Hard-boiled egg is practical choice, easy to prepare, and loaded with a protein punch. To improve the flavor, mix it with about 1 tablespoon of mayonnaise (choose low-fat mayonnaise). Or for more protein, add 1-2 extra egg-white!
This high protein snack should be enough to increase your satiety. But if you want more, spread it on a slice of bread (whole-grain bread), or have it with a handful of grapes, or eat it with 4-5 multigrain crackers.
Another practical choice is with low-fat string cheese. Even it’s also easy to slip in your backpack or purse. A piece of string cheese contains only about 10-15 grams of carbohydrates. You can eat it with some apple slices, or baby carrots, or five-whole grain crackers for a more nutritionally complete bedtime snack.
Pair veggies with healthy dip
Some good choices of healthy dip include two tablespoons of plain yogurt, 1/3 cup of hummus, or one tablespoon of low-fat salad dressing. Use one of these options as a dip for peppers, broccoli, celery, cucumber, or carrot sticks. This snack is a calorie-dense, but it is also rich in fiber.