I subscribed to Every Day Health and get daily emails. Some are about exercises, oral hygiene habits, healthy eating habits, etc. When this email came to me I thought I’d share it in case there are others out there that are trying to watch your sugar intake. Whether you’re diabetic, have cholesterol issues or what not, these sounded pretty good. I know that I’ll give quite a few of them a try.
I realized that when I was put on a low fat/low cholesterol diet I removed those foods that were high in fat (or tried to do the best I could). But what I also learned from watching a recent 60 minutes program “Is Sugar Toxic”? I had to make some changes. When I took the fat out of the food, I was replacing more sugar in my body. The show states that when food takes the fat out, it’s replaced with sugar to make it taste better. So for those that are diabetic and also trying to watch your fat intake, this could be helpful. I’m sure not a doctor by any means, I’m just speaking on what I’ve seen happen to my own body by removing those fatty foods. My blood glucose numbers got higher!
That means the dang Easter candy is out! Though I believe that all things are in moderation, I also believe that what I saw on the show to be eye opening. No I’m not getting anything by promoting 60 Minutes or Every Day Living, I’m just trying to pass on a good word when I see it. If you don’t have time to watch the video, let me share one important thing that surprised me the most. These doctors did a study with healthy adults. They put them in a room, where they were observed 24/7 on their eating habits. The first month they were given food that was good for them, it was weighed out for size control. They would monitor their blood levels for any changes.
The next month they gave foods full of sugar, kool aid, fatty foods, etc. They monitored they blood levels every 30 minutes. There was a noticeable change in their blood sugar levels within 2 weeks. Just an eye opening thought. Again, when I came across this site with the low sugar snacks, I had to post.
Here you go..
The best snacks for type 2 diabetes have no added sugar and combine protein and healthy fats with high–quality carbohydrates — an ideal mix for keeping hunger at bay and blood–sugar levels on an even keel. Choose one or two of the following snacks per day; I’ve also provided the total meal breakdowns for people who use the food-exchange system, and the total calories and grams of carbs for those who opt for carb–counting.
Part-Skim String Cheese
Perfect for on-the-go snacking, one stick of part-skim string cheese is packed with protein and calcium — plus, there’s minimal carbohydrate so this snack hardly impacts your blood sugar.
80 calories, 0 g carbohydrates
Exchanges: 1 medium-fat meat
Hard-boiled Egg Whites
Snacking on four hard-boiled egg whites will give you the boost you need to keep going in between meals. Because egg whites are pure, high-quality protein, they have minimal impact on your blood sugar. Plus, boiling eggs takes only a couple minutes, and they can be stored in the fridge, making them a great grab-and-go option during the week.
70 calories, 0 g carbohydrates
Exchanges: 2 very lean meat
Turkey or Ham Lettuce Wraps
Want to put a fun “twist” on a low-calorie snack? Wrap two ounces of turkey or lean ham in fresh, crispy lettuce — it’s a tasty combo that will satisfy your hunger and boost your energy levels.
70 calories, 2 g carbohydrates
Exchanges: 2 very lean meats
Nuts are one of nature’s perfect foods, since they offer a highly nutritious package of fiber, protein, and heart-healthy unsaturated fats, plus antioxidants. Because they’re portable and don’t require refrigeration, you can stash them in your purse or car for an “emergency snack” when you’re on a tight schedule. I recommend one ounce (about a quarter-cup, and don’t go overboard since they’re high in calories) of unsalted almonds, cashews, pecans, walnuts, peanuts, macadamia nuts, or soy nuts.
180 to 200 calories, 4 to 9 g carbohydrates
Exchanges: 4 fats
Cottage Cheese with Nuts or Flaxseed
Cottage cheese is packed with energy-boosting lean protein. Sprinkle two tablespoons of ground flaxseed (high in omega-3s and fiber) or one tablespoon of nuts on a half cup of fat-free or 1 percent reduced-fat cottage cheese for a nutritious, filling snack.
130 to 140 calories, 4 to 7 g carbohydrates
Exchanges; 2 lean meats, 1–2 fats
Peanut Butter with Celery Sticks
Here’s one yummy snack that deserves its popularity! Peanut butter delivers appetite-satisfying protein, and it’s a good source of monounsaturated (healthy) fat. Enjoy crunchy, low-calorie celery sticks with one level tablespoon of peanut butter (look for an all-natural brand with no added sugar or oils) for only 100 calories.
100 calories, 4 g carbohydrates
Exchanges: 2 fats
I single out pistachios for a couple of reasons: Of all types of nuts, they contain the highest level of phytosterols — natural plant compounds that have been shown to lower cholesterol. They’re also my “nut of choice” when it comes to weight loss: For 100 calories you get about 25 pistachio nuts (per nut, they’re the least caloric of all nuts) and, because you have to remove the shells, they’ll slow down your eating!
100 calories, 5 g carbohydrates
Exchanges: 2 fats
Edamame (green soybeans) contain fiber-rich, high quality carbohydrate, protein, and heart-healthyomega-3 fats, a winning trio that helps keep blood-sugar levels steady. Buy them in the pod (like pistachios, the shells will slow down your eating) and steam or microwave a cup’s worth, snap them open, and pop ’em in your mouth — yum!
150 calories, 12 g carbohydrates
Exchanges: 1 medium-fat meat, 1 starch
Veggies with Guacamole or Hummus
Guacamole (a heart-healthy pick, thanks to themonounsaturated fats in avocado) and hummus (made from nutrient-rich, high-fiber chickpeas) both make great snacking dips. Try a quarter cup of either with sliced vegetables for your next mid-afternoon pick-me-up.
120 to 150 calories, 13 g carbohydrates
Exchanges: 2 vegetables, 1 to 2 fats
Sunflower seeds may be tiny, but they’re big on nutrition. Like nuts, they’re high in healthy fats and protein and low in carbs — the ideal nutrient ratio for a diabetes-friendly snack. As an added bonus, the seeds are rich in magnesium, a mineral that may aid in blood sugar control. A half cup of shell-on sunflower seeds is a good snack-sized portion (and removing the shells will slow down your munching). Ideally, choose unsalted seeds to keep sodium levels down.
120 calories, 4 g carbohydrates
Exchanges: 3 fats
Celery Sticks and Cream Cheese
Though it’s not as high in protein as cottage cheese or peanut butter, cream cheese is a soft, spreadable cheese that can be a satisfying addition to a snack of celery sticks (or another crisp veggie). Regular cream cheese is very high in fat, so make sure to choose a reduced-fat brand and limit your portion to two tablespoons.
80 calories, 2 g carbohydrates
Exchanges: 1.5 fat
Yearning for something sweet and fruity? Sugar-free gelatin will satisfy your craving for almost no calories. And, if you’re following the exchange system, it’s considered a “free food” (meaning you can eat it whenever you like)!
10 calories, 0 g carbohydrates
Exchanges: free food
(I had no clue on this one. I will be making more sugar free jello).
Veggies with Cottage Cheese
Looking for another way to enjoy protein-packed cottage cheese? Use it as a dipping sauce for your favorite crudités. Slice up cucumbers, baby carrots, or pepper strips and pair with a half cup of nonfat or low-fat cottage cheese. You’ll feel full — without any guilt — in no time!
110 calories, 10 g carbohydrates
Exchanges: 2 lean meats; 1 ½ vegetables
Apple and Peanut Butter
Another high-scoring snack that can be quickly assembled by slicing a small apple and topping it with a level tablespoon of natural peanut butter. High in protein, high in fiber, and plenty of taste in every bite.
166 calories, 22 g carbohydrates
Exchanges: 1 fruit, 2 fats
Rice Cake with Cheese
Top a low-cal rice cake with a slice of reduced-fat or fat-free cheese. The cheese adds protein to keep you satisfied, and the entire snack is still pretty low in carbohydrates, making this a great choice for dieters with diabetes.
85 calories, 7 g carbohydrates
Exchanges: 1 lean meat, ½ starch
Yogurt with Flaxseed or Nuts
Yogurt is an excellent source of lean protein, which plays an important role in weight loss and managing blood sugar for type 2 diabetes. Top a six-ounce container of calcium-rich nonfat plain or artificially sweetened yogurt with two tablespoons of ground flaxseed and you’ll add a heart-healthy boost of omega-3s. For added variety, swap the flaxseed for 1 tablespoon chopped almonds, pecans, or walnuts. Note that I recommend artificially sweetened yogurt for diabetics rather than regular sweetened yogurt to keep carb intake to a minimum.
150 calories, 20 g carbohydrates
Exchanges: 1 to 2 fats, 1 fat-free milk
Oranges and Almonds
For an energy-boosting bite, this snack gets an A plus. Oranges have a high water content and more soluble fiber than most fruits, and almonds (ten make a great snack-sized portion) deliver a nutritious package of fiber, protein, and heart-healthy unsaturated fats.
150 calories, 21 g carbohydrates
Exchanges: 1 fruit, 2 fats
If you’re looking for an alternative to traditional high-fat snacks like potato chips, baked soy crisps are it. They’re full of satisfying crunch and low in calories and fat, but they still pack a nutritional punch because they contain soy protein and fiber. Check labels before you buy; some brands offer calcium-fortified or gluten-free flavors.
100 calories, 14 g carbohydrates
Exchanges: 1 lean meat, 1 starch
Sugar-free Ice Pops
Cool and refreshing, sugar-free ice pops are a delightful summer treat — but I actually recommend them to diabetics year-round as a low-calorie way to satisfy your after-dinner sweet cravings. Nutrition facts vary from brand to brand, but they’re all super low in calories and contain artificial sweeteners, and therefore have minimal impact on your blood sugar.
15 calories, 4 g carbohydrates
Exchanges: free food
You can go to www.joybauer.com and read about Food Cures for more information. Joy has a cookbook that I may be ordering as well to help me on my way.
I’ve been doing a lot of baking lately and was asked yesterday by Craig, when we talked about sugars, how I felt about the kids eating these things as well. And I do agree. All things in moderation. Will I take sugar completely from our house? Most likely the answer is no. But I will be more aware of what I’m using and making and giving the family. If it’s not in the house, it can’t be eaten. If it can’t be eaten as often, then maybe it can be forgotten.
All photos and words about the snacks came from Joy Bauer.
Will you be making wiser choices for your snacks?
Patricia – Two Girls Cooking