Type 2 Diabetes - Why Diabetics Should Eat Healthy Snacks!

If you have been recently diagnosed with Type 2 diabetes, I hope you find some comfort in knowing this is the best time to start to manage your diabetes. Diabetics no longer need to eliminate all carbohydrates from their diet but they do need to choose foods with a lower glycemic index.

The glycemic index is a numerical measure of how quickly food raises your blood sugar level. The goal of a diabetic is to maintain a steady blood sugar level and avoid high peaks throughout the day. High blood sugar is bad for your body; keeping the level of blood sugar as normal as possible prevents the complications associated with diabetes.

The beta cells of the pancreas produce a hormone of major importance, insulin. Wherever insulin travels in your body, it opens up the cells so that glucose can enter them. After sugar leaves your blood and enters your cells, your blood sugar levels falls. Your pancreas can tell when your blood sugar is falling and it then turns off the release of insulin. This prevents your blood sugar becoming too low.

You become a diabetic when:

• the beta cells of the pancreas have been destroyed or are unable to produce insulin... this refers to Type 1 diabetes.
• your pancreas manufactures insulin in adequate amounts and although sugar is delivered to your body's cells, your cells will not let the insulin and sugar enter. This is known as insulin resistance, the base cause of Type 2 diabetes.

Blood sugar control is then achieved through healthy food choices and, sometimes prescribed medication: injectable insulin or a variety of oral drugs such as glucophage, gliberide or glucatrol. Thankfully, Type 2 diabetics can actually reverse their condition if they are willing to make some major alterations to their diet, and add exercise to their daily routine.

To maintain an even blood sugar, diabetics are advised to commit to eating breakfast, lunch and dinner, and a few snacks. Monitor your blood sugar so you can start finding out what types of meals put you into the best blood sugar zone.

Smart snacking can make all the difference to your total daily food intake and the right snack also helps keep your blood sugar level from going too high. Foods with a low glycemic index are recommended for snacks. The following foods are considered to have a low glycemic index:

• fruit,
• vegetables,
• whole grain or minimally processed grains,
• legumes (bean type food that grows in a pod or a shell).

A 100 to 200 calorie (420 to 840 kilojoule) snack may be just the thing to ward off hunger so you don't overeat when mealtime comes around. Be careful you don't get into the dangerous all day grazing pattern though... this makes it very difficult to control your calorie intake.

A few snack ideas:

• low-fat cheddar cheese with a small pear,
• beef jerky with a large rice cake,
• celery and carrot dipped in ricotta cheese spread, or maybe a low-fat dressing,
• no-sugar-added peanut butter on celery sticks,
• low-fat or fat-free cottage cheese and a cup of cantaloupe,
• no sugar-added low-fat yogurt,
• 2 tablespoons of nuts and vegetable juice,
• a whole grain cracker with cheese or cheese spread.

If you're back in the kitchen at 9 or 10 at night looking for chips, cookies, or crackers to munch in front of the TV, maybe you didn't eat enough calories during the day... eating high carbohydrate food is your body's attempt to pick itself up. But these foods not only send your blood sugar skyrocketing immediately, they help to pack on the pounds, increasing insulin resistance and the risk of heart disease.

If you indulge in any food after dinner, the buildup of triglycerides and cholesterol becomes much worse. During sleep fat is burned but it can only happen if there's no food in the gut.

As with any diet change, it's important to find what you like and make it work. Otherwise, you will be sidelined with Type 2 diabetes and medications for the rest of your life.

10 Snack Ideas for Diabetics

Snacks can be a hard-to-resist temptation but also an important food to keep nearby for diabetics. This paradox can lead to unhealthy snacking and trouble managing blood sugar. This article will list 10 snacks for diabetics that are healthy, convenient, and diabetic-friendly.

Snacks for Diabetics

Some people think of snacks as something you buy in a box/jar from the grocery store and some people think of snacks as a bunch of small things you cook! So, to appease our diverse readership we're going to list our top 5 favorites from each category.

Top 5 Snacks for Diabetics - "Grab-and-Go!"

1. Nuts - nuts are convenient, diverse, and loaded with nutrients. In large quantities their carb content can become a worry but if eaten as a snack by someone who is already counting their carbs and calories, we've found nuts to be the most satisfying of all.
2. Beef/Turkey Jerky - loaded with salt and often preservatives, jerky isn't something you should eat regularly or a lot of. However, as a treat jerky is an excellent snack for diabetics. This is a snack that can be enjoyed once or twice per week without worry, just be sure to check the nutrition info for hidden sugars or other unhealthy additives!
3. Atkins/Generic Low-Carb Granola Bars - Name brand low-carb bars can be expensive but are often worth it. The serving size is adequate to tame most cravings and you also get peace-of-mind knowing that the ingredients and nutritional information are accurate and disclosed entirely. In recent years these bars have come a long, long, LONG way in tasting better. The faux-chocolate Atkins granola bars are our favorites in this category.
4. Cheese String Sticks - We realize these are often considered children snacks but don't knock it 'til you've tried it! If you buy a good brand like Kraft, cheese string sticks can be very delicious! They come in a variety of "flavors" like cheddar, mozzarella, marble, and even parmesan.
5. Yogurt - Sugar-free yogurt is easy to find in grocery stores can easily satisfy a craving for sweets or desserts. Artificial flavorings have come a long way and the variety of flavors available is a definite reflection of this. If you've never liked yogurt before I'd urge you to buy a good brand name and give it another try. Snacks for diabetics in the dessert area can be hard to find but sugar-free yogurt is definitely one of the few worth keeping around.

Honorable mention - Sugar-free cookies. More and more cookie-makers are coming out with lines of sugar-free cookies made with Splenda or other sugar substitutes. Check out your grocery store's cookie aisle and you might be surprised what you find!

Top 5 Snacks for Diabetics - "Cook it or Prepare it Myself!"

1. Veggies and Dip - A favorite amongst diabetics and non-diabetics alike. The only difference is that a diabetic's veggie tray will have much less starchy vegetables. Celery, Asparagus, Broccoli, Cucumber, and Mushrooms are what you should be using here. Low-sugar dips vary widely, just find the salad dressing area of your grocery store and grab your favorite flavor! Ranch is an especially easy one to find in a low-sugar variation.
2. Meat Trays - The meat equivalent of a veggie tray, meat trays can be bought in any deli for reasonable prices and they save you all the hassle of shopping for the meats and slicing them all up. You'll often be able to find combination trays that have meats, cheeses, and pickles all in one.
3. Whole Grain Crackers with Cheese or Peanut Butter - Combining something crunchy with something smooth tricks your brain into thinking you're eating more than you really are. Crackers make a great base for just about any snack, just keep an eye on those carbs!
4. Frozen Grapes and Bananas - Combine grapes and slices of banana in a plastic container or bag and throw them in the freezer for a few hours. You'd be surprised how refreshing frozen grapes can be, especially in the summer during those heat waves! This isn't just a snack for diabetics as you'll find out when you notice your family members enjoying your grapes just as much as you are.
5. Whole Grain Nachos with Salsa - Throw in some melted cheese and you've got a delicacy! For bonus points you can make the salsa yourself and focus on diabetic-friendly ingredients. Every carb you save in the salsa lets you eat that many more nachos; win-win situation! This one is great for entertaining guests or during the holidays since it is a snack that is universally enjoyed by everyone.

Honorable mention - Sushi. There's a bit of a learning curve in preparing it but it's worth it! Totally customizable in terms of ingredients and loaded in nutrients. Give sushi a try.

Snacks for diabetics is something that newly-diagnosed Diabetes patients often struggle with. The reality is that diabetics can eat anything.... in moderation. The real trick is in finding snacks that can be consumed regularly and in decent amounts. While it's true that the most convenient snacks are often laden with carbs and added sugar, the food industry is slowly becoming health-conscious which is a win for diabetics. Low-sugar variations of just about anything can be found in grocery stores today so get out there and look around.

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Mixing Healthy Vegetables for Healthier Snacks

I will give you some tips in order make a healthy foods for snacking, lunch or dinner. You don't have to avoid or stop eating your favourite, I only make it more healthy by add some vegetables on it. Do not think that this will be very annoying that you must cook twice, after the main menu then you prepare the vegetables. This is quite simple because instead of cooking a separate side dish of vegetables, you can look for ways to add vegetables to other foods, mixing it in. Just about every dish can be served with some fruit or vegetable added. Here are some examples:

• Chicken breast: Top with quickly sautéed mushrooms and tomatoes.

• Macaroni and cheese: Mix in green peas or chopped bell peppers.

• Meatloaf: Add shredded carrots or chopped tomatoes.

• Bean burrito: Add chopped bell peppers or broccoli and canned corn, top with tomato salsa.

• Spaghetti: Add chopped bell peppers, broccoli, spinach, mushrooms, or any other veggie to the sauce.

• Baked dishes and casseroles: Top with shredded zucchini or carrots for added texture.

• Peanut butter and jelly sandwich: Add sliced bananas.

• Scrambled eggs: Add diced vegetables or spinach.

• Macaroni, potato, chicken, or tuna salad: Defrost and mix in a package of frozen mixed vegetables, or add fresh diced celery and carrots.

• Rice or other grain side dish: Add diced vegetables or mushrooms, mix in a can of diced tomatoes, or for a sweeter alternative add raisins and canned mandarin orange slices or chunks of sweet potato or butternut squash (available frozen and precut).

• Soups and chili: Homemade soups and chili are easy to make, and can be a flavorful way to introduce new kinds of vegetables. Nutritious green vegetables like kale mellow in flavor in soups, and the spices in chili add zest to zucchini, squash, peppers, okra, and cauliflower.

• Oatmeal or other hot cereal:Add raisins or dried apricots, blueberries, canned fruit, unsweetened applesauce, banana slices, apple chunks, or sliced strawberries.

• Sandwiches: Always add vegetables to meat or cheese sandwiches; if lettuce and tomato gets boring, try sliced cucumbers, bell peppers, carrots, spinach,cabbage, mushrooms, zucchini, or red onion.

• Frozen yogurt, ice cream, and other desserts: If you serve desserts, always look for a way to add fruit to something kids will want to eat anyway: pineapple chunks, strawberries, blueberries, peaches, and mangoes are great toppings for frozen desserts or cakes. Or better yet, skip the ice cream and make a fruit smoothie with frozen fruit pieces blended with orange juice or milk.

Spice It Up

You don't have to drown vegetables and fruits in sugar, salt, or fat to make them palatable. A better alternative is to be creative with flavorings and make liberal use of spices. Try sprinkling cinnamon and nutmeg on sweet potatoes, butternut squash,or sliced warm fruit. Add garlic or lemon juice to vegetables, and use curry powder, chili powder, or cumin to make sautéed vegetables and meats more flavorful. Simple additions, like chopped nuts, raisins, chives, herbs, or cheese can dress up a bland vegetable dish.

Borrowing from different cultures is also one of the best ways to invigorate a bland or monotonous menu. The same vegetables are completely transformed when steeped in an Indian or Thai curry, sautéed in a Chinese sauce, mixed into a Mexican dish, added to a Mediterranean salad, or simmered in a West African stew. With multicultural recipes easily available in bookstores and on the Internet, we have the world at our fingertips. Whatever your cultural background, borrowing ideas from other people and places will increase the variety of your meals and also expose your child to a wider scope of tastes.

Healthy Snack Ideas for Both Kids and Adults

It can be difficult to choose healthy snacks, and kids can often have different ideas of what tastes good than adults do. Here are some healthy snack ideas to keep everyone happy:

Tuna and apples: mix a can of tuna with 1T organic mayonnaise. Slice apples into thin rounds. Pile tuna on top of apples and serve like tuna and crackers. Cutting down on grains lessens the amount of empty calories you consume. This recipe also exchanges a processed food (cracker) for a whole one (apple). Apples can serve as crackers for cheese and peanut butter, as well.

Stuffed celery: you may be familiar with celery boats filled with peanut butter and raisins. Try them with chocolate peanut butter, sunflower seed butter, or Nutella, too. For adults, fill them with goat cheese and figs, pesto and sun-dried tomatoes, or cream cheese and strawberry preserves.

Smoothies: blended drinks offer a great opportunity to get concentrated nutrients into yourself and your children. You can add greens like spinach, lettuce, or collards; protein in whey or hemp powders; good fats like avocado and coconut oil; and supplements like bee pollen, spirulina, and wheat grass. Keep the ingredients simple, limit the supplements to one per smoothie, and keep the ratio of sweet to savory at least 1:1. Blend greens with liquid first before adding frozen or thickening ingredients. Adding greens and fats to the traditional breakfast smoothie makes it a meal that will stay with you until lunch and jump-starts your brain for superb functioning. Here are some great smoothie recipes:

Green goddess: Juice from two large pink grapefruits, 1/2 avocado, 1 frozen banana
Berry good smoothie: 1c spinach leaves, 1c apple juice, 1 c frozen strawberries, 1/2c frozen blueberries, water to desired thickness.
Orangina: 2c orange juice, 1 frozen banana, 1/2 avocado
Chocolate: 1 avocado, 1/4c prepared hot cocoa mix, 1 banana, water to desired thickness.

Snack platter: take a muffin tin and fill the bottom row with dips such as ranch dressing, peanut butter, vanilla yogurt, salsa, refried beans, melted chocolate, and barbecue sauce. Fill the other cups with healthy dippers. These can be slices of grilled chicken, carrot coins or sticks, zucchini chips, celery sticks, apple slices, strawberries, and other fresh fruits and vegetables. A snack platter like this can be set out for long periods of time and is especially good for toddlers and small people with short attention spans or picky eating habits. It is good for parents to have snacks like these set out because they are tempted less to eat something unhealthy when there is a healthy snack immediately available.

Snacks and meals are in the eye of the beholder. Dinner can be cream cheese and jalapenos on apple rounds or cottage cheese with pineapple just as easily as it can be steak and potatoes. Spaghetti with meatballs can serve as breakfast, and chicken slices can be served for snacks. Focusing on getting healthy foods into yourselves and your children is an easier goal when other limits are taken away. While you are making the transition to healthy eating, focus more on finding healthy foods to enjoy together than you do on what is supposed to happen when. You'll fall into a new, healthy routine together as you grow used to your new foods.

Healthy Snacks on a Healthy Diet Plan

Snacking can be a part of your healthy diet plan. One of the biggest battles you'll face is not getting your workouts in, BUT avoiding all those cravings that sneak up on you and whittle you down till you're sitting in a drive-through line up or hunting for vending machine change. So it's important to plan ahead. You will constantly hear me talk about "planning ahead" as it's a crucial component in reaching your goal. It's easier to deliver from temptation when you have your snacks prepared in front of you.

You will slip up... but get back on that horse and if you feel really guilty, work it off! Do the stairs in your house 10 times... or 25 jumping jacks, sit ups or squats... be creative!

Also, be creative in finding healthy snacks you can keep on you at all times. Stock your desk at work, your glove compartment, your bag/purse. Find snacks that you enjoy and really watch your portion control. Nuts are healthy, but not if you eat handful after handful. Pay careful attention to the nutritional breakdown and follow it. If a handful of nuts are 150 calories, don't consume 4-5 handfuls - this will just pack on unnecessary calories. Mix it up as well....veggies and hummus one day, a low fat cheese and salsa quesadilla the next day. And keep a full bottle of water on you at all times. Quite often we mistake dehydration for hunger cravings.

Shopping smart is the key. Give yourself lots of times to look at what the store offers. Also, read labels and let your imagination create a healthy diet planJUST for you. Quite often we forget about foods we like that can act as healthy snack solutions. Plain low fat yogurt and bananas are one of my favorite's snacks. It's low in calories and very nutritious.

Another tip, popcorn from an air popper. It takes a second to make and its filling and tastes great. Sprinkle a little salt and a touch of butter to complete it and voila! Whole wheat tortilla chips and salsa is another goody. Of course you will have to watch how many chips you put into your bowl, but snacks are not supposed to be meals. This is just something to tide you over till you eat again. Don't forget, you don't have to eat till you're full. I often give myself 10-20 mins after a small portion of food to let myself feel satiated.

5 Easy Healthy Snacks to Take to Work

If you're on the track to weight loss, you'll need to think about having healthy snacks around. The ability of having healthy snacks at your disposal during the work day is based on being prepared and bringing your snacks with you. It's so difficult to find healthy, satisfying snacks from office vending machines or your local coffee shop. Most of the options provided are going to involve processed, sugar loaded, fat laden foods. Unfortunately, these foods will leave you wanting more and won't do anything for your weight loss. If you truly want access to healthy snacks, you'll need to bring them with you. Yes, this requires a little bit of preparation but I think you'll be surprised at how easy it can be to make your own healthy bites to bring to the office.

1. Rice Cake Sandwiches
Rice cakes come in so many different flavors that you can get pretty creative with these. Mini rice cakes and regular size also give you the option for a little more calorie control as well. Create your rice cake sandwich with any combination of nut butter, peanut butter, Laughing Cow cheese or low cal cream cheese with sliced fruits, fruit with honey, or even veggies. Your rice cake sandwich gives you crunch and flavor for a late afternoon or mid morning pick me up. Wrap up your sandwich with foil and slide into a carry cooler bag and you're good to go!

2. Whole Fruits/Dried Fruit - Easy, easy, easy! Grab a whole piece of fruit such as an apple, pear, banana or orange. Whole pieces of fruit offer a no refrigeration option snack that is able to be carried by itself. Slip an apple into your bag and you're set. If you'd rather have a little bit sweeter fruit snack, you can opt for dried fruit. Make sure to check calorie counts so you portion out the correct amount that fits into your daily caloric requirement. Great options for these sweet snacks are blueberries, cherries, strawberries, apricots, pineapple, cranberries, raisins or any combination of dried fruits.

3. Nuts - Nuts provide the ultimate easy snack to carry. They don't need to be refrigerated and don't go bad for a while so you can take some to work and leave them in your desk to keep on hand for the week. Try almonds, walnuts, peanuts, pecans, pistachios or a mix of 2 or 3 to make it interesting. Portion out in plastic bags so you know exactly what you're eating and you've got yourself an easy, healthy snack.

4. Vegetable Sticks - This is a great way to get your veggies in. Vegetable sticks provide that great crunch so many of us are looking for and usually get from pretzels and chips. Go for celery, carrot sticks, cucumber slices, raw broccoli or raw cauliflower for a healthy, crunchy snack. Take some peanut butter or a spice mixture to use with veggies to add some flavor.

5. Whole Wheat or Whole Grain Crackers - Go ahead and grab some true whole wheat or rye crackers to munch on. Grab some lower cal plain cream cheese, low cal flavored cream cheese, Laughing Cow Cheese or a nut butter to make your crackers a little more interesting.

The key to eating healthy is to be prepared. Healthy snacks seem to be hard to find so you'll need to make sure you have them on hand. With little prep time and easy to carry options, these 5 snacks are a great way to stay on track with your healthy eating without too much work involved.