Glycemix index (GI) is one way to measure the ability of a food to increase the blood sugar after eating. Individuals with diabetes has a high blood sugar level and their body lose the ability to regulate it. Thus, it is recommended for diabetic individuals to eat foods that have low glycemic index.
Glycemic index consists of numbers from 0 to 100. The food can be considered low in glycemic index if it has a grade lower than 55. While, food can be considered high in glycemc index if it has a grade higher than 70.
Diabetes is considered as one of chronic diseases in which your blood glucose, or blood sugar levels are too high. Diabetic individuals are at high risk to develop a number serious health problems that can lead to serious diseases affecting the heart and blood vessels, eyes, kidneys, nerves and teeth , higher risk of developing infections and premature death. But those who have diabetes can take steps to control the disease and lower the risk of complications by having a low carb diet to manage your weight and blood sugar levels.
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Low Carb Snacks for Diabetics
Here’s a list of common foods that are low glycemic index which are recommended for people with diabetes .
1. Hard-boiled Eggs
An egg for breakfast is perfect for diabetics because it may lower the blood sugar levels. It was known that one egg contains 75 calories only and take note, it has no carb. Thus, hard boiled-eggs make an excellent diabetic snack, plus it is easier to cook and you can eat it without worrying about your blood sugar.
2. Ham Lettuce Wraps
According to American Diabetes Association, a daily balanced diabetic meal plan should consist about 2 to 5 ounces of protein-rich foods every. A fresh lean ham wrapped in a crispy lettuce is a perfect combination. This dish will satisfy your hunger without worrying about your sugar level. Like the hard boiled egg, this dish does not contain carbohydrate and has 0 glycemic index. Therefore, it will not affect a diabetic’s blood glucose and can help maintain a steady blood sugar level.
3. Whole Nuts
Nuts are good for the heart and and considered as highly nutritios because of the
fiber, protein, and heart-healthy fats, plus antioxidants that is good for the body. It is recommended for diabetic individuals to eat two ounces of nuts a day beacuse it appears to lower bad cholesterol levels and can improve blood sugar.
4. Peanut Butter with Celery Sticks
This is another snack that is good for diabetic individuals. Eating this kind of dish is healthy and may help you lower your risk for diabetes and heart disease. Base on studies, people who ate peanut butter more often has a little chance or risk to develop diabetes because it is high in unsaturated fats. It was known that consuming unsaturated fats may also improve your cholesterol levels and lowering your risk for heart disease.
5. Apples and Cheese
We often hear the phrase “an apple a day keeps the doctor away”. 1 apple wedge with 1/4 slice of chedar cheese is one of the healthiest foods a person can eat especially for diabetics. Apples are one of the healthy fruits for diabetics. Not only are apples high in fiber content but the fruit also contains natural fibrous chemical called Pectin which is helpful in reducing blood glucose levels up to 50%. While, cheese adds protein to help stabilize blood sugar and curb hunger pangs, and provides calcium for strong bones.
6. Chicken and Vegetable Curry
The chicken and vegetable curry is sure to impress at the dinner table. This hearty, full-flavored dish has the right mix of ingredients to keep your blood sugar on an even keel. Each generous, 2½-cup portion delivers an impressive 12 grams of fiber, which benefits heart health and helps fill you up so you feel satisfied for hours after the meal ends.
7. Tilapia With Spicy Tomato-Pineapple Relish
Tilapia With Spicy Tomato-Pineapple Relish is perfect dinnertime meal for diabetics and it only takes just five ingredients to create this simple yet flavorful fish dish. To keep the meal low-carb, servings of the tilapia should include a generous amount of lightly sautéed spinach, broccoli, or asparagus. You get high protein and omega-3 by eating this dish.
8. Chicken Lettuce Wraps
This restaurant-style dish is full of veggies and protein. In cooking this kind of dish, you must use lean ground chicken and add it with a colorful blend of chopped vegetables for the filling. The tasty combination will be wrapped up in lettuce leaves. This makes it an ideal starch-free meal for individuals with diabetes.
9. Grapes and Grahams
If your hungry before mealtime, grapes and grahams is the perfect answer for this. According to dietitians, it is important to eat food rich in fiber and nutrient to keep yourself feeling full before the next meal and this kind of snack is the perfect combo, especially for diabetics.
10. Pear and Cheese
If you need a healthy snack, a pair of pear and a light cheese stick is good for you. Pears and cheese go together just like peanut butter and jelly. The cheese will help you meet the enough amout of calcium you need everyday.Base on studies, pear provides 4 grams of fiber, that will get you closer of your recommended daily allowance of fiber.
A low carb diet is simply a healthy eating plan that is high in nutrients, low in fat and added sugar, and moderate in calories in which you need to pay more attention to some of your food choices—most notably the carbohydrates you eat. But aside from healthy eating, we should remember that exercise or physical activity is also important. Be as active as possible in many different ways because it will help you to easily control your blood glucose (blood sugar) level.
Always remember that a healthy body not only contributes to a more active, productive and fulfilling life, but can also add years to your life.
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