Keeping glucose under control between meals is essential for those living with Type 1 Diabetes, and choose the Right snacks can make all the difference. Healthy snacks should be rich in fiber, protein, and good fats, as these nutrients help stabilize glucose levels and provide satiety for longer. Here are some ideas for quick and healthy snacks that you can include in your routine.
As proteins play an important role in controlling blood glucose, as they do not cause sudden increases in glucose levels and help prolong the feeling of satiety. A practical example is Boiled egg, which can be prepared in advance and consumed at any time of the day.
Another good protein-rich snack is natural Greek yogurt sugar-free, which can be combined with Red fruits with a low glycemic index, such as strawberries or blueberries. This combination provides energy in a balanced way and also offers antioxidants that help keep the body healthy.
As healthy fats are another excellent option for those who want to keep glucose levels stable. As oilseeds, such as walnuts, almonds, and nuts, are rich in good fats and fiber, making them a great snack. However, remember to consume in moderate portions, as these foods are also caloric.
A tasty option is to combine avocado with a little olive oil and salt. This snack is rich in healthy fats and provides energy gradually, helping to control blood glucose.
Fruits can be an excellent snack option, as long as they are chosen carefully. Fruits of low glycemic index, like apples, pears and Red fruits, are good choices for quick snacks. Combine these fruits with cottage cheese or peanut butter to add healthy proteins and fats to the snack, creating a balanced and delicious meal.
In addition, it is important to avoid fruits that are high in sugar, such as mangoes and ripe bananas, or to consume them in moderation, always combined with other foods that help slow down the absorption of carbohydrates.
To ensure that you always have healthy options on hand, it's a good idea to prepare snacks in advance. Have ready portions of chestnuts or Chopped fruits in the fridge to make it easier to make a quick and nutritious choice.
If you're out and about, take snacks like Homemade cereal bar (made with oats and natural sweetener) or Whole-grain toast with protein pastes. This prevents you from resorting to less healthy options in the daily rush.
Monitoring your blood glucose regularly before and after snacks is also essential to understand how your body reacts to different types of food and to adjust choices as needed.
