A healthy cucumber snack
According to the American Diabetes Association, over 23 million people in the United States suffer from some type of diabetes. Diabetes is a medical condition in which the pancreas either produces no insulin or not enough to effectively turn your body's blood glucose into energy. Medication, a consistent exercise regime and a healthy diet are critical to the proper management of diabetes.
Glycemic Index
Carbohydrates provide your body with glucose, but not all carbohydrates are created equal. The amount of glucose carbohydrates supply you with depends on the amount of carbohydrates eaten, the type of carbohydrate it is and how or if it is cooked.
In 1981, nutritionists at the University of Toronto developed a Glycemic Index (GI). The GI rates foods on a scale of 1 through 100 depending on how beneficial the food is and how fast it raises your blood sugar. Pure glucose is rated 100.
Using bread as an example, 100% stone-ground whole wheat or pumpernickel bread has a low GI value of less than 55. Whole wheat, rye and pita bread have a medium GI value between 56 and 69. White bread has a high GI value of 70 or higher. In this case, the higher the fiber content, the lower the GI value. Fats work similarly--the higher the fat content, the lower the GI value.
While the GI value of a food will give you an approximation of how beneficial it is, it does not take serving size into consideration. Portion sizes need to be managed on a per-meal basis.
Some snack foods that have a low GI value are most fruits and non-starchy vegetables, peanuts, popcorn or muesli.
"Free Foods"
There are some foods that are considered to "free foods" for diabetics. A free food is one that contains less than 20 calories and 5 grams (or less) of carbohydrates per serving. These foods can be eaten in moderation without significantly impacting blood glucose levels.
Some healthy snacks from the free foods list are sugar-free gelatin, or dill pickles. Carrots, celery, cauliflower or green beans can be tossed or dipped in some fat-free salad dressing as well.
There are many condiments that are also considered free foods. You can take a base food with a low GI value and combine it with a condiment from the free food list. One tablespoon of fat-free cream cheese also holds a place on the free food list. Spread it on some toasted 100% stone-ground whole wheat bread for a filling snack.
Carbohydrate Counting
Carbohydrate counting is another method for helping plan your meals and snacks. Carbohydrates raise your blood glucose level, so it is important to maintain a low-carbohydrate diet. An average carbohydrate intake at a meal is approximately 45 to 60 grams, although that number varies depending on a number of factors.
Some typical foods that contain carbohydrates are breads, cereals, rice, pasta, crackers, yogurt, dried beans, soy products, potatoes, corn and any food with processed sugar in it. The nutrition label on packaged foods will indicate serving size and grams of carbohydrates for that serving size.
If you want to eat a snack that contains carbohydrates, simply deduct the grams from the carbohydrates you eat at your next meal, or work with a nutritionist to figure out ways to incorporate snacks within your daily meal plan.
Tags: blood glucose, foods that, free food, serving size, 100% stone-ground, 100% stone-ground whole, considered free