Snacks for Type 2 Diabetes

Snacks have to be included in the dietary menu planning for people with Type 2 Diabetes. Most people think that food for snacks contain high in sugar and fats. Or else, when it comes to snacking, people often think it should be taken to help curb hunger. But, what is the right definition of ‘snacks’ for people with Type 2 Diabetes.

It can be defined as ‘a small bit of healthy carbohydrate food between meals’. Classically, snacks are limited to below 200 Calories. The most important thing is to choose your snack wisely and make it rich with nutrients and not exceed Calories for a day. For Type 2 Diabetes, snacking is a part of diet plans. But, it can become complicated when at the same time people have to control their weight, blood sugar and lipid profiles.

When having snacks, it is best to limit your snacks to 15-30g of carbohydrates. Perhaps the snacks consist of protein and fiber. Whole grains, fruits and vegetables can fit to your snacks. These foods can boost energy as well as provide health benefits compared to salty and sweet snacks. No vending machines! If you feel like to drink, find fruit or vegetable juices. One drink is just enough for each snack. Get snacks at the same time. It helps to maintain blood sugar level.

Shaking, sweaty, rapid heartbeat, pale skins, loss of consciousness and blurry vision are the symptoms of low blood sugar level. This can be due to certain side effects of medications or skip a meal or not enough carbohydrate in meal. If you are not sure with the symptoms, do test your blood sugar level. If it is less than 70mg/dL, treat it with 15g of fast-acting carbohydrate such as glucose tablets, ½ glass of juice and 1 glass of skim milk. Medications such as insulin and sulfonylureas can cause hypoglycemia, and then you need to take a bit healthy carbohydrate as your snack.

Avoid eating high carbohydrate and low fiber foods such as cookies, chips, cakes and crackers. These foods have little fiber. It can cause even more carbohydrate cravings later and lead to overeat. Aim no more than 30g of carbohydrate. 15g of carbohydrate is just fine. For protein and fiber, minimum is 4g and 3g respectively. Control portion size. Make your snacks as ‘a bit-looking’. You can do test on your blood sugar to see which snacks are the best for your body. Here are the examples of 10-20g of carbohydrate foods. 

-  ¼ cup dried fruit and nut mix

-  1 small apple or orange

-  1 cup of vegetable soup

-  3 cups light popcorn

-  Hot drink with 2 tablespoons pearl barley

-  3 tablespoons oats

-  3 pieces of cream crackers or Marie biscuits

-  1 slice of whole meal bread

-  2 oat biscuits

References:

Food Tips, American Diabetes Association (2014)

Nutriweb Malaysia

Type 2 Diabetes, About.com (2014)

Understanding Carbohydrate, American Diabetes Association (2014)