November is National Diabetes Month, and today is World Diabetes Day, a perfect opportunity to help raise awareness about this condition that affects more than 100 million Americans (26 million Americans have diabetes, and 79 million are estimated to have prediabetes).
In today’s Love it, Like it, Hate it, we’re Getting the Skinny on good-for-you snacks. And whether you have diabetes or not, the key to smart snacking is to include enough belly-filling protein, fiber, and healthy fats to hold you over until your next meal or snack. And for those with diabetes or insulin resistance, Molly often recommends minimizing carbs, as well.
Cheese: Two faves include Babybel Light and Cabot Sharp Extra Light Cheddar (75% less fat)
BabyBel Light: 50 cals –2 grams sat fat – 0 grams carb – 6 grams protein
Cabot Extra Light: 60 cals – 1.5 gram sat fat – less than one gram carb – 9 grams protein per ounce
Guacamole or Greek yogurt-based dips, with Veggies for dipping
Less than 5 grams carb per half-cup, with added bonus of heart-smart fats (guacamole) or protein & calcium (Greek yogurt), plus antioxidant- and fiber-rich veggies.
Nuts: Walnuts, macadamia nuts, & pecans are among the lowest carb, with 3-4 grams carb/ounce
(Almonds, sunflower seeds, and pistachios have 6-10 grams carb/ounce
Protein Pudding: MHP Power Pak High Protein Pudding
Per can: 190 cals – 1 gram sat fat – 9 grams carb – 30 grams protein
Protein Bars: PowerCrunch and Oh Yeah Wafer Bars
Per bar: 200-210 cals – 8-10 grams carb – 13-15 grams protein
Soy Crisps (e.g. Genisoy, Glenny’s):
Per 17 crisps: 120 calories 3.5 grams fat – 13 grams carb – 7 grams protein
Apple + 2 tbsp Peanut Butter:
285 cals – 16 grams fat – 30 grams carb – 8 grams protein
Sugar-Free Pudding (Instant or ready-made)
Per half-cup serving: 60 calories – 0 fat – 13 grams carb – 1 gram protein
Nonfat Flavored Yogurt
As much as 35 grams of carb per carton, with zero fat and just 4-6 grams of protein.
Murray’s Sugar-Free Cookies, Graham crackers, & ‘Whole Grain’Cheez-its
These ‘perceived-as-healthy’ snacks are nothing more than white flour + flavorings, and not a single bit better than plain old sliced white bread. Other not-so-good-for-you snacks include pretzels, fig newtons, vanilla wafers, and pita chips.
For More Information & Recipes:
National Diabetes Education Program: www.ndep.nih.gov/
American Diabetes Association: www.diabetes.org
Carolyn Ketchum’s Low-Carb Blog: www.alldayidreamaboutfood.com
Swerve Sweetener: www.SwerveSweetener.com