Written by: Sahar Jaleel, Dietetics student, July 2024
Maintaining stable blood sugar levels is essential for people with diabetes. Blood sugar levels that are too high or too low can lead to serious health problems (MedlinePlus, 2024). Contrary to popular belief, one way to help control blood sugars is by eating well-balanced healthy snacks. Snacks can prevent big spikes and drops in blood sugar levels. This helps keep energy levels steady and reduces the risk of complications from diabetes.
Â
What type of snacks should you be having?
FYI - Having diabetes doesn't mean you have to avoid carbs entirely. Choosing the right types of carbs, such as whole grains, fruits, and vegetables, can help manage blood sugar levels effectively. Balance and moderation are key, ensuring you get the necessary nutrients without spiking blood sugar.
Â
High-fiber snacks
High-fiber snacks are very beneficial for controlling blood sugar. Fiber slows down the digestion of food, which helps prevent sudden increases in blood sugar levels (Reynolds et al., 2020). For example, eating an apple with its skin provides a good amount of fiber. Other high-fiber snacks include vegetables like carrots and whole-grain crackers. These snacks help keep blood sugar levels steady and make you feel full longer, which can prevent overeating later (Reynolds et al., 2020 and de Wit et al., 2024).
Â
High-protein snacks
High-protein snacks are also important for people with diabetes. Protein does not raise blood sugar levels, and it helps keep you full (Campbell & Rains, 2015). Examples of high-protein snacks are Greek yogurt, hard-boiled eggs, and nuts. These snacks can help stabilize blood sugar levels and provide the energy needed to get through the day. It has the ability to slow down the digestion process, which leads to a gradual release of sugar into our bloodstream rather than causing a huge spike. (Campbell & Rains, 2015).
Â
Combining protein AND fibreÂ
Now the best combination of snacks to keep your blood sugar levels in check would be to pair up a high fiber snack along with a high protein snack. This will ensure to keep your blood sugar levels stable. For instance, you could have an apple (with peel) and a handful of nuts or carrots with hummus.
Â
Remix’s approach
Remix Snacks, such as their Beanies Starter Pack, are great options for people with diabetes. These snacks are made with simple and healthy ingredients. They provide a good mix of fiber and protein, which helps keep blood sugar levels stable. For example, their snacks include beans, which are high in both fiber and protein. This combination helps slow down digestion and prevent sudden spikes in blood sugar. Remix Snacks are tasty and convenient, making them easy to include in a daily diet.
Now, you may be asking yourself but what about the Remix Bean Bark? Well – the same concept as the Beanies can be applied here, it is an ideal snack due to its high fiber content from the beans. Additionally, since the product is made up of 70% dark chocolate it has a lower glycemic index compared to milk chocolate, which means that it will cause a slower rise in blood sugar levels.
Â
Recap
In conclusion, choosing the right snacks can make a big difference in managing diabetes. High-fiber and high-protein snacks help keep blood sugar levels stable and provide lasting energy. Products like Remix Snacks offer a healthy and convenient option for people with diabetes, helping them maintain their health and enjoy tasty snacks.
Â
References
Campbell, A. P., & Rains, T. M. (2015). Dietary protein is important in the practical management of prediabetes and type 2 diabetes. The Journal of nutrition, 145(1), 164S–169S. https://doi.org/10.3945/jn.114.194878Â
de Wit, D. F., Fuhri Snethlage, C. M., Rampanelli, E., Maasen, K., Walpot, N., van Raalte, D. H., Nieuwdorp, M., Soeters, M. R., & Hanssen, N. M. J. (2024). Higher fibre and lower carbohydrate intake are associated with favourable CGM metrics in a cross-sectional cohort of 470 individuals with type 1 diabetes. Diabetologia, 10.1007/s00125-024-06213-5. Advance online publication. https://doi.org/10.1007/s00125-024-06213-5Â
MedlinePlus. (2024). Snacking when you have diabetes. In MedlinePlus Medical Encyclopedia. Retrieved July 9, 2024, from https://medlineplus.gov/ency/patientinstructions/000322.htm
Reynolds, A. N., Akerman, A. P., & Mann, J. (2020). Dietary fibre and whole grains in diabetes management: Systematic review and meta-analyses. PLoS medicine, 17(3), e1003053. https://doi.org/10.1371/journal.pmed.1003053Â
