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Making Snacks Work for Diabetics

Snack attacks hit everyone from time to time, and it is a thoroughly normal (even healthy) part of each day that can be completely guilt–free, if we choose our snacks carefully. For those with type 1 diabetes and insulin-dependent type 2 diabetes this is even more critical. Wise snacking can help keep blood glucose at normal levels and prevent low blood sugar. If there’s too little glucose in the blood when insulin is taken, hypoglycemia or low blood sugar occurs, causing confusion and/ or abnormal behavior, visual disturbances, and sometimes (though not common) even seizures or loss of consciousness. It is therefore important for diabetics to always have some snack on hand, to prevent blood sugar dips. Still, having a snack is only part of the battle. For both diabetics and non-diabetics, making healthy snacks is key.

Consider these tips:

• Make sure your snack is truly a small snack-size portion and not a meal. Like all other foods, snacks need to be considered part of the calorie and carbohydrate intake for the whole day. Eating high-calorie snacks or too many snacks throughout a 24-hour period can lead to weight gain over time—a big deterrent to a healthy lifestyle.

• Consider the nutrient density of each snack. This means being watchful for treats that provide vitamins and minerals and not empty calories, which give a raw energy boost short term, then quickly cause a burn-out or crash.

• When possible, opt for combo snacks – that is, snacks that pair carbohydrates with good protein. Eating snacks such as these results in feeling fuller for longer than carb-only treats. Granola with yogurt is a wise choice, so is fruit with a small portion of cheese, or whole wheat bread with peanut butter.

• Establish a regular routine for meals and snacks. This goes a long way toward controlling cravings and creates discipline. Hodgson Mill keeps careful watch on providing healthy options for diabetics, to provide opportunities to create a well-balanced diet that translates to a fuller, more productive life.

Anyone who has ever tried dieting knows that keeping at it is an uphill road. But there definitely are simple ways to provide a head start, as well as a continuous boost. Take a look at these ideas and borrow as much as you can:

• Plan on preparation. One of the biggest obstacles health-conscious cooks face is finding the time to prepare light dinners. With a little planning, however, its possible to eat right even on the busiest nights. Tip: make a weekly meal guide that complements your active schedule.

• Cook creatively. Eating the same things over and over again can be a bore – and of course, boredom easily paves the way to preparing full-fat fare. The key: mix it up! Introduce new, health-minded recipes. Experiment with healthy ingredients, and come up with your own inventions. Not only will the different flavors satisfy you, you’re likely to find new favorites.

• Pack lively lunches. You can curb the urge to go out for lunch when you’ve packed a meal that you’re looking forward to enjoying. Make lunch your largest meal of the day and you will cut back on calories at dinnertime, too.

• Snack smartly. Keep items like raisins and whole wheat crackers on hand during the workday and you can keep the vending machines at bay. At the grocery, pick up these healthy items for the home too. Essentially, you will eat what your hand finds to grab.

• Educate yourself. Stay motivated by occasionally surfing the internet (while not sacrificing physical exercise), visiting a library or stopping by a newsstand or bookstore to read up on basic nutrition.

• Find a partner. Sticking with any sort of a plan is easier when there is someone to share the burden. Ask a friend or spouse to join in on morning walks. Hodgson Mill joins with those that work toward a healthier weight and lifestyle. Our website is bursting with ideas, tips and recipes that will help to gain a foothold into a positive state of mind.