Blood glucose or blood sugar is the main energy source for your body. The foods you eat determine the level of blood glucose in your body. And, when there is too much of this sugar in your blood, it is called diabetes. So, if you are among the 30 million Americans who have diabetes, let us help you get started with eating right. We shall begin with the nibbles, here are four diabetes-safe snack recipes for you.
- Chia seed pudding
Small in size, but packed with Omega-3 fatty acids, proteins, antioxidants, and fiber, chia seeds are a superfood ideal for diabetes. They are low in calories and naturally gluten-free. Chia seeds help slow the speed of absorption of sugar in the blood, thus decreasing blood sugar levels. With just two tablespoons, chia seeds provide your daily requirement of calcium, phosphorus, and trace minerals like magnesium, and manganese. Chia seeds help regulate the erratic fluctuations in insulin levels in your body.
Recipe: Add a tablespoon or two of chia seeds to a mason jar. Add plain, unsweetened almond milk, a pinch of cinnamon, some colorful berries, a few slices of apricots and kiwis, and a hint of pure vanilla extract. Cover and keep refrigerated for a few hours. When you crave a snack, grab the chia seed pudding jar, add a few pieces of unsalted walnuts, and some coconut shavings for an added crunch and enjoy.
- Cottage cheese toast
High protein foods like cottage cheese slow down the process of breaking down carbohydrates into glucose. It prevents an erratic, and steep rise in blood glucose levels in your body. Also, foods with more fat content and low in carbohydrates are ideal for keeping diabetes under control.
Recipe: A multi-grain toast topped with a spoonful of fresh, soft, cottage cheese, some lettuce, and a few slices of red onion and tomato can be a filling snack. Add a pinch of salt and freshly crushed black pepper and a few sprigs of thyme, and voila! A diabetic-friendly, protein, healthy fat and calcium-rich snack is instantly ready.
- Creamy almond buttered apples
Both soluble and insoluble fiber in apple and flavonoids like quercetin help keep blood sugar levels under control and thus curb diabetes. And, tree nuts, like almonds, are rich protein sources that enhance insulin sensitivity in people with diabetes. The apple and almond butter snack is not only tasty, but it also keeps you feeling full in between meals and prevents your hand from landing into a jar of shortbread cookies.
Recipe: Core the apple of your choice (red, green, or golden), and cut it into ½ inch thick discs. Smear a layer of creamy homemade almond butter and dust a little cinnamon powder over it. You can choose to garnish with slivered almonds, juicy pomegranate seeds, or lightly roasted chia seeds.
- Eggs, hard-boiled
Eggs, like cottage cheese, are a rich source of protein. It is an excellent choice of snack for diabetics and is easy and quick to put together. Also, the potassium in egg takes care of your cardiovascular health. Having hard-boiled eggs twice a week will enable you to reap its nutrients while not increasing your cholesterol count.
Recipe: On a clean plate, layer some baby spinach, cut open a hard-boiled egg over this, place some sweet red bell peppers, and arugula leaves on top. Now, sprinkle salt, crushed black pepper, paprika, and onion powder and gobble up.