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Blood Sugar Management – Delicious and Healthy Snack Recipes

Allen Green, MD

Increased hunger is one of the most common side effects of diabetes, in which diabetic patients feel the need to eat more often than non-diabetics. This when coupled with the fact that going for long periods without eating can put diabetics at the risk of hypoglycemia (low blood sugar), often increases the need for them to snack between meals. However, since the food that we eat has a direct impact on our blood sugar levels, diabetic patients need to make sure they are not eating anything that causes blood sugar spikes.

To help all the diabetic patients out there make the right choices, here we are giving you 5 healthy and delicious recipes to help with your blood sugar management.

Important: While snacking on healthy foods generally helps diabetic patients in blood sugar management[1], make sure to consult your doctor or dietitian to confirm if a small snack can fit your diet plan.

1.     Kale Chips

With only 7 grams of carbohydrates and zero cholesterol in a serving, these baked kale chips not only make great snacks for diabetic people, but for everyone.

Ingredients

Yields 2 Servings

Serving Size – 2 to 3 cups

Directions

Preheat the oven to 300 degrees Fahrenheit. Remove stems and tough ribs from the kale leaves and then roughly tear them up into bite-sized pieces. They should make about 5 cups.

Transfer the kale to a large bowl and add all the remaining ingredients in it. Toss well to make sure the spices coat the kale leaves well.

Place the leaves onto two large baking trays, in a single layer, and bake for about 20 minutes or until crisp.

Let the chips cool on a wire rack before digging in!

2.     Endive Scoops with Roasted-Garlic Guacamole

The crisp endive leaves with creamy guacamole make a filling snack for you to munch on between meals, without disturbing your blood sugar levels. One serving of this snack only contains 6 grams of carbohydrates.

Ingredients

Yields 4 servings

Serving Size – 3 Endive leaves with ¼ cup of guacamole

Directions

In the oven preheated to 400 degrees Fahrenheit, bake the garlic cloves wrapped in a foil for about half an hour. When done, unwrap the foil and let the garlic cloves cool down.

Meanwhile, peel and pit the avocado. Place it in a bowl and then mash with the help of a fork.

Squeeze out the roasted garlic from its skin and add it to the mashed avocado. Now add cilantro, jalapeno (if using), lime juice and salt and mix well.

Scoop the freshly made guacamole into the endive leaves and enjoy!

3.     Rosemary Walnuts

Containing only 4 grams of carbohydrates in a serving, these baked walnuts with rosemary are a perfect pick-me-up both for mornings and the 3 pm energy crash.

Research has found that rosemary may offer some help to the body in fighting against diabetes.[2]

Ingredients

Yields 4 servings

Serving Size – ¼ cup

Directions

Preheat the oven to 350 degrees Fahrenheit. Add walnuts to a small bowl. Spray them with cooking spray and then add all the remaining ingredients. Toss well and then bake them, in a single layer, for about 10 minutes.

These can be enjoyed warm or cooled slightly and then stored in an air-tight container.

4.     Spicy Roasted Chickpeas

This quick, healthy, and delicious recipe is an ideal snack to take with you to work or class and is a go-to in our blood sugar management arsenal. Here’s how you can make it:

Ingredients

Yields 4 servings

Serving Size – ¼ cup

Directions

Preheat oven to 400 degrees Fahrenheit.Spray a baking tray with nonstick cooking spray and set aside.

In a large mixing bowl, add all the ingredients and mix well.Now spread the beans on the baking tray and bake for about 40 to 45 minutes or until they are crispy. Continue to stir after every 10 minutes to ensure they get evenly cooked.

Take out from the oven and transfer to a bowl. Sprinkle the Splenda blend and drizzle olive oil on top. Give it a quick stir and then spread the beans on a large flat tray or a parchment paper. Let them cool for about 20 to 25 minutes.

Transfer the beans to an air-tight jar for storing.

5.     Tuna Salad

Nothing needs to be said about tuna salad – it’s yummy, healthy, satisfying, and filling. What more do you want?

Ingredients

Yields 5 servings

Serving size – ¼ cup

Directions

Flake the drained tuna using a fork, in a large bowl, and then add all the ingredients in it. Mix well, cover with a lid, and refrigerate for at least an hour. This will allow the flavors to blend. However, if you are short on time, you can consume it immediately after making it.

There you have it – some simple and delicious diabetic-friendly snack recipes that do not cause blood sugar spikes and can easily be incorporated into your blood sugar management plan. However, to be on the safe side, it is recommended to consult your doctor before you start snacking on them.

To get more information about diabetes and how you can manage your blood sugar levels with self-care, download our free diabetes eBook.

[1]https://www.medicalnewstoday.com/articles/317094.php

[2]https://www.acs.org/content/acs/en/pressroom/presspacs/2014/acs-presspac-july-23-2014/rosemary-and-oregano-contain-diabetes-fighting-compounds.html

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