Learning you’re diabetic can be overwhelming
What can I eat?
What can’t I eat?
Do I have to give up all delicious foods?
And is snacking completely off limits?
Many nutritionists will say it is especially when you’re trying to lose those extra pounds…
Here’s some good news: Snacking is not the enemy . . . if done correctly.
The SECRET is picking high fiber, natural snacks which contain protein and healthy fats.
Finding those types of snacks does NOT have to be an unsolvable puzzle.
That’s why we’re about to reveal...
A simple trick to quickly assess how healthy a snack is.
And why it’s not just about the sugar content . . .
So here we go with 5 snacks that lower blood sugar
NOTE: Good tasting foods are a MUST for me. So I can assure you I have taken that into consideration when putting the list together…
If I won’t eat it, nor should you!
So here is to a happy pallet.
Mmm it’s snack time!
Flavored yogurt is packed full of sugar… So that is bad news for your blood sugar…
So the next time you have a craving for yogurt, go for the unsweetened Greek variety.
Greek yogurt separates itself from other higher sugar yogurts
As it goes through a straining process to remove WHEY…
Which is ‘whey’ cool, if you’re worried about glucose control.
That’s because whey contains lactose, a liquid sugar found in dairy.
While many typical packaged yogurts can contain about 12 grams of sugar.
Plain, unsweetened Greek yogurts typically contain just grams of natural sugar content.
The process of removing whey is also what gives Greek yogurt that much-sought after thick, creamy texture and taste.
So if you find a yogurt product listed as “Greek-Style,”
BE AWARE that this most likely means that product hasn’t actually had its whey removed,
But, rather, it had chemical thickening agents added.
Authentic unsweetened Greek yogurt is high in calcium and protein
Which makes it an excellent snack for boosting your metabolism,
Improving bone health, building muscle mass, And even for reducing your appetite.
What’s more, Greek yogurt contains beneficial probiotics, which have been shown to improve the health of your gut microbiome,
And may even work to lower blood pressure.
I have never been big on dairy so when I first tasted unsweetened Greek yogurt… Well let’s just say I wasn’t in food heaven…
Yet, I figured out a few ways to make it pretty darn tasty…
If you do want to add some natural sweetness and fiber to your yogurt, why not sprinkle in a few berries?
Try including a handful of raspberries, blueberries, or even strawberries.
Most berries are not only loaded with vitamins and fiber but they contain a good amount of anti-inflammatory antioxidants.
However you choose to enjoy unsweetened Greek yogurt you can feel at ease.
Because studies have shown that regularly eating this style of yogurt
has been linked with a decreased risk for developing type 2 diabetes.
There’s quite a few secret crunchy snacks which can still be great for your health.
One healthy way to satisfy your snack craving is with yummy chickpeas.
Simply drain, rinse, and dry a can of chickpeas.
Add a variety of healthy spices atop, like paprika or cumin
And from there, bake them at 400 F on a lightly greased oven sheet for 15 minutes.
Chickpeas are legumes, which can, of course, be high in carbohydrates (not always the enemy). 100 grams of chickpeas do contain about 60 grams of total carbohydrate.
However, they are also high in beneficial nutrients...
...have 6 grams of plant-based protein per serving, 5 grams of fiber, and only 130 calories.
The protein and fiber work together to slow digestion, which will help keep you satisfied for longer.
Plus, several studies have found that chickpeas may actually help you lose weight.
One study discovered that people who ate chickpeas regularly were 50% less likely to be obese.
A different meta-analysis recorded a 25% increase in weight loss in people who ate at least one serving of legumes a day.
Recent studies have even suggested that chickpeas can slow the progression of Type 2 Diabetes.
Plus, they can be an excellent weapon in your fight against insulin resistance.
A 12-week study showed that people who ate over 700 grams of chickpeas per week...
...Reduced their fasting insulin levels which I'm sure you can agree is incredible.
So if you want a crunchy snack that doubles as a Diabetic super food, go for crunchy chickpeas.
Yes, you heard that correctly! Diabetics can chomp down on a crunchy treat with some salsa for a healthy snack.
Not saying you should grab a bag of highly processed, heavily salted potato chips as your salsa delivery device.
However, there are plenty of natural foods which can be used...
To get that healthy and delicious salsa from the bowl to your mouth.
Try cucumber or carrot slices as your natural chip option.
You can go for bean-based chips, or even bake kale to create delicious and nutritious “kale chips.”
Whatever your salsa delivery method, you’ll be gaining a heap of nutrition from that salsa itself.
Traditional homemade salsa, made with tomatoes, bell peppers, onions, cilantro, and lime juice, is an all-natural, nutrient-dense snack.
Tomatoes include beneficial potassium, vitamins B and E, plus LYCOPENE –
...a nutrient with powerful antioxidant properties.
Plus, bell peppers, onions, chili peppers, lime juice, cilantro, and spices like cumin or cayenne pepper...
Can all add a variety of vitamins, fiber, and other beneficial nutrients to your traditional salsa.
But you can also go with something more exotic, like a mango salsa, or even a white-fish ceviche.
Just make sure to avoid overly processed, preservative-laden packaged salsas.
Taking just a bit of free time to whip up a healthy homemade salsa will pay off, both for taste and for health!
Despite the confusion, most doctors and dietitians now agree that
Eggs are extremely nutritious and pose little health risk, if consumed in moderation. (See I knew my mother was right!)
In fact, eggs are considered to be one of the most nutrient-dense foods on the planet!
So, for your next healthy snack, why not take just 10 minutes or so to hard-boil some eggs? Store them in your fridge, and they can stay fresh for about a week.
A typical egg has about 75 calories, 7 grams of protein, and 5 grams of fat.
It’s also loaded with vitamins, minerals, and the powerful anti-inflammatory carotenoids LUTEIN and ZEAXANTHIN.
Both have been shown to aid eye health, which is critical for those suffering from diabetes.
But what about all the cholesterol?
While eggs do contain a sizable amount of cholesterol,...
Recent studies have revealed that regularly eating eggs can actually help reduce LDL, or “bad” cholesterol in your body.
Plus, a 12 week study found that type 2 diabetics who ate 2 eggs per day experienced a reduction in both fasting blood sugar and A1c levels.
Thus, hard-boiled eggs can be a safe, natural, diabetic-friendly treat.
So go forth and eat!
Just make sure not to over-do your consumption. Most doctors recommended eating up to, and no more than 8 eggs per week.
Here’s another perfect healthy crunchy snack which can replace those unhealthy potato chips. (sorry lay's my old friend)
It’s true that nuts can be a very fatty food. In fact, most nuts are about 80% fat. If you ate a full cup of almonds, you could be taking in over 800 calories!
However, if you keep your portions to about a handful, you’ll gain a ton of positive nutrition.
Nuts provide a large helping of vitamins, fiber, healthy plant-based protein.
And beneficial omega-3 fatty acids, which fight inflammation and help prevent various diseases.
The unsaturated fat content within nuts can also help lower LDL-cholesterol levels... while raising healthy HDL-cholesterol levels.
Plus, the vitamin E content within nuts can fight plaque build up in arteries.
Additionally, certain nuts contain STEROLS, plant substances often used in medicines... as they can lower cholesterol levels and reduce the risk of heart disease.
You can even spice up your seeds by sprinkling them with nutrient-dense spices, like paprika, cayenne, or cinnamon.
Toss them in the oven for a few minutes to lightly toast them,
And now you’ve got another flavorful, nutrition-filled snack!
Try flaxseeds, pumpkin seeds (my personal favorite) or chia seeds to gain the power of vitamin B1, magnesium, and a large helping of fiber.
As I mentioned just be aware that, because most types of nuts and seeds are high in fat,... they could end up adding on the pounds, if you over-eat them on a regular basis.
But, a small handful of nuts or seeds can really satisfy you, keeping you full until your next meal.
All while keeping your blood sugar balanced. Which is of course the ultimate goal.
So, now you’ve got a roadmap for snacking that can actually aid your health.
But remember, excessive snacking, no matter the food, can add on the pounds, and increase your risk of diabetes.
The jury is still out on whether it’s better to eat small bites throughout the day, or to only eat 2 or three larger meals.
But no matter which way of eating works best for you...
Make healthy snacking choices...
And try not to over-indulge in any food, no matter how much nutrition it provides.
So these are the good snacks and there are of course plenty more that will help lower blood sugar.
There is also a dark side full of deception. “Danger Foods” that are marketed as “healthy” but are hazardous to the health. Particularly those who are diabetic…
It’s true! On the next page you’ll discover them all! And the secret 7 steps to balancing your blood sugar and fighting diabetes (without drugs or dieting)