Snack smart when you next snack
Who does not have those mid-morning and mid-afternoon cravings for a snack? When your stomach starts to rumble, it is best to curb your hunger without blowing up your blood sugar. It will of course take a little effort– some slicing and dicing rather than simply ripping open a bag of chips or reaching for a cookie, doughnut or pastry. This means that simple carbohydrates which are digested quickly and turned into sugar that elevates blood sugar levels should be avoided.
So what makes a high quality snack? Combine proteins and healthy fats with complex carbohydrates to give your snacks more staying power. These snacks can be quickly made with ingredients that are easily kept in your office or kitchen and finished off with dashes of flavour from ingredients you already may have on hand.
Hard boiled eggs
Eggs are not just for breakfast. Boiled eggs are a super healthy snack. The protein content really makes them shine, helps keep you fuller for longer and keeps your blood sugar levels from rising. Cut the boiled eggs into half and sprinkle some black pepper and salt for maximum benefits or garnish with a healthy topping such as guacamole.
Veggies and Hummus
Hummus, the creamy spread made from chickpeas tastes great when paired with raw veggies. Hummus provides lots of protein and benefits blood sugar control. Use vegetables such as broccoli, cucumber, cauliflower, carrots, zucchini and bell peppers. You can even try carrots and celery with salsa.
Yoghurt with berries
Yoghurt has probiotics that improves the body’s ability to metabolize foods that contain sugar. Greek yoghurt is also rich in protein that keeps blood sugar levels under control.Top with berries that are a great source of fibre which helps slow digestion and stabilize blood sugar levels.
Trail mix
Make your own trail mix with nuts, dried fruits and seeds that can steady blood sugar levels. Use ingredients such as pistachios, almonds, cashew nuts, raisins, prunes, apricots, pumpkin and sunflower seeds. Try to avoid the purchased mixes as they may contain preservatives, salt and sugar. You can even have the nuts only but they can be high in calories so limit portion size to a handful.
Sprout salad
Sprout beans at home with mung beans or you can buy sprouted beans. They are very effective in lowering blood sugar spikes. Toss some cucumbers, tomatoes and cottage cheese in it to make it healthier. Sprinkle a little salt and lemon juice to add to the flavour or even top with some roasted peanuts.
Avocado
Avocado, a very healthy time saving snack is one of the best sources of heart-healthy monounsaturated fats. Just slice and use. Top with a squeeze of lime juice and a bit of salt for extra flavour. Do remember though, that avocados are calorie-dense, so be aware of proper portion size. It is best to stick with a serving size of one-fourth to one-half an avocado.
Whole grain toast and peanut butter
A slice of whole grain bread with a spread of peanut butter that contains healthy monounsaturated fats and appetite-satisfying protein will ward off hunger for hours. Look for a brand of peanut butter with little to no added sugar. To cut more carbs, choose celery sticks instead of bread or try pairing apples, bananas or pears with peanut butter, for similar benefits.
Roasted chickpeas
Roasted chickpeas or chana is a good snack, thanks to its combination of protein and fibre. Make them crunchy and easy to snack by roasting. They taste great when roasted with olive oil, and a seasoning of your choice. If you are buying roasted chickpeas, avoid the salted ones.
Cheese and wholegrain crackers
Make your own cracker sandwich with whole-grain crackers and cheese slices.The dietary fibre in the crackers and the fat in the cheese will prevent blood sugar spikes. Choose crackers carefully, and always choose crackers made with 100% whole grains.
Popcorn
Popcorn is a healthy whole grain snack. It not only has a low calorie density but also provides fibre. Prepackaged popcorn can be full of salt or sugar so it is healthier to air-pop your own corn. Enhance flavour by adding a drizzle of olive oil or spices such a chilli powder, garlic powder or cinnamon.
So learn to snack smart to keep your blood sugar in check. Your snacks do not have to be boring and flavourless, make them as interesting as possible with number of combinations to face those intermittent hunger pangs.