Snacks to Help Manage Diabetes

By SHEELA KRISHNASWAMY

The number of people with diabetes is rising globally. Experts say that aside from genetics and family history, the risk factors for diabetes include ethnicity, age, obesity, physical inactivity, unhealthy diet, and behavioral habits. India itself experienced the greatest increase in numbers over the past few years.

Here are 3 snacks that you could add to your diet to manage type-2 diabetes better:

Almonds

Almonds aid in managing blood sugar levels for people with uncomplicated type-2 diabetes; a daily serving of almonds (30 grams/23 almonds) may improve both short-term and long-term markers of blood sugar control. Eating almonds as part of a healthy diet has been shown to improve glycemic and cardiovascular risk factors in Indians with Type 2 diabetes. There are several ways to include almonds in your diet: having a handful of almonds as a snack, sprinkling oven-toasted almonds on top of salads, or chopping almonds and adding them to sauteed vegetables for extra crunch.

Boiled chickpeas

Channa or chickpeas is a staple of the Indian kitchen. According to a research study, the consumption of chickpeas helps to improve postprandial blood glucose control, suppress appetite, and reduce the quantity of food consumed in the subsequent meal. In another study, 19 adults who ate a meal made of chickpeas every day for six weeks experienced lower blood sugar and insulin levels than those who ate a meal made of wheat. Roasting chickpeas makes them convenient and crunchy, making them a good snack option. Alternatively, you could boil them and add them to your salads as well. Boiled chickpeas with seasoning are a popular snack in southern parts of India.

Yogurt

Dahi made at home has long been a staple of Indian cuisine. Yogurt has become very popular recently due to its many health advantages. A study found that yogurt consumption as a part of a healthy diet may lower the risk of type 2 diabetes in older adults who are healthy and at high cardiovascular risk. When comparing yogurt consumption of 80-125 g/d to no yogurt consumption, there was a 14% lower risk of type 2 diabetes. Yogurt’s high protein and favorable effects on gut health make it a potential aid in the management of diabetes. Buy plain yogurt without added sugar instead of flavored yogurt. You could top it with nutritious ingredients like strawberries or banana slices or sliced almonds to make a delicious dessert. (IANS)