What happens to our body when food is scarce is it will store energy in the form of fat as a survival mechanism to protect ourselves from starvation.
This is exactly what we don’t want, but happens when we don’t snack between meals. That’s because your body doesn’t know when its next meal is going to be, so it’s afraid to shed the extra pounds.
What’s worse is you end up eating more than you need at each meal which is the culprit for weight gain and blood sugar fluctuations.
So for diabetics and dieters, start incorporating two low glycemic snacks daily. A snack between breakfast and lunch, and another between lunch and dinner. This will help keep blood sugar levels normal and shed those unwanted pounds!
The key is to look for snacks that are low in sugar and high in protein and fiber. These five our my favorites:
Yogurt(2% plain Greek yogurt or low, non-fat American yogurt)
Yogurt is full of calcium which promotes muscle growth and probiotic bacteria which supports your immune system. Plus! Greek yogurt has more than double the protein of standard American style yogurt and less sugar.
Helpful tip: For a tastier low glycemic snack, add berries with some nuts or seeds to your yogurt or make a delicious smoothie using Greek yogurt.
Almonds are an excellent source of heart healthy monosaturated fats and protein. Just be sure to eat them whole (with skin) to double the antioxidant dose and limit yourself to just a serving (a handful).Helpful tip: When buying nuts, look for dry roasted (no oil added), unsalted.
Dips(Guacamole, Hummus, Tomato salsa)h3 These are great low glycemic snacks with a serving of plain chips. Hummus for example is composed of chickpeas or garbanzo beans, which have been shown to help regulate blood sugar.
One study found people who added chickpeas to their diet ended up taking in fewer total calories.
Helpful tip: Enjoy hummus with baby carrots for added benefits for vision and skin soothing beta carotene.
Select low fat varieties with skim milk as the first ingredient. Non-fat or 1% cottage cheese are great too.
Helpful tip: Add fresh berries to your cottage cheese for an even healthier snack or black pepper for flavor.
Fresh whole fruits like berries, cherries, apples, grapes, oranges and grapefruit are great low glycemic snacks. They have the most fiber and fewest grams of carbohydrates per serving.
Helpful tip: Be cautious of over ripen fruits. The more ripe a fruit is the higher its sugar content.