A snack is any small meal eaten in between the three main meals (breakfast, lunch & dinner). Snacking helps in regulating blood sugar control by giving the body a steady supply of energy in between meals.
Healthy snacks for blood sugar control need to be high in fiber, low in fat and low in sugar, to avoid high spikes in blood sugar. Here are helpful ideas on how you can add a snack in between your meals:
1. Nuts and seeds
Choose your selection from the wide variety of nuts and seeds like: groundnuts, peanuts, cashew nuts, almonds, sunflower seeds or pumpkin seeds.
You can eat one type or create a mix of the above.
Make sure they are not too oily or salty.
Eat them with their skin for an extra addition of fiber.
2. Whole-grain cereals
This can be 2 slices of whole wheat bread or a small bowl of whole meal cereal like oats or Weetabix.
3. High energy, high protein drinks
A small cup of plain/sugar-free yogurt or maziwa mala can be a great snack.
Start with half a cup (125 ml) at a time.
4. Fruits & fruit juices
Fruits may be naturally high in a special sugar called “fructose”, but we still need to eat them for their vitamins and minerals.
Eat your fruits in small amounts (about a fist-size) and when they are not over ripe. The more ripened a fruit is, the more sugar it contains.
Avoid fruit juices or smoothies, especially those that contain more than one type of fruit. Instead, choose one that has a vegetable included for extra fiber & less sugar.
Here is a quick guide on selecting your fruits, based on how fast or slow they release sugar during digestion:
Feel free to eat | Eat in moderation | Avoid these fruits |
Apples, avocados, thorn melon, pawpaw, watermelon, grapefruit, pears, plums, strawberries & other berries, | Banana (under ripe), grapes, kiwi, pineapple, oranges, guava, tangerine | Dried dates, dried berries, mango, overripe bananas, passion, mixed fruit salad, mixed fruit juice |
5. Avoid junk food and fast food
Unhealthy snacks include chips, sausages, smokie, pizza, crisps, sugary sodas, donuts, mandazi, biscuits, cookies, chocolates and sweets
They contain a lot of sugar/salt and fat which leads to poor blood sugar control & increases your risk for heart disease and obesity.
Let your Antara Nutritionist know if you are having any difficulties or challenges in managing your diet. Book a session with an Antara Nutritionist through the Antara App or by clicking here.