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One of the most asked questions in the culinary world of diabetes is "What can I eat for snacks?" Unfortunately what most people mean by that is how can they make their sugary stuff healthy... The key I found to a good diabetic diet is to slowly wean off almost all sugars, including artificial sweeteners. Natural foods are our friends, and this article outlines a pretty decent set of snacks that are easy to put together and will steer you in a better direction than the Gotta-Be-Sweet trail.
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13 Low-Carb Snacks
Medically Reviewed by Christine Mikstas, RD, LD on December 02, 2022
More Options Than You Think
Sometimes, the whole world of snacking seems to be based on
the one thing you’re supposed to limit: refined carbs. Even the
"healthier" packaged items, like granola bars, smoothies, and
crackers, are full of them. If you look past the vending machine, though,
you'll find plenty of other tasty options, like these smart snacks. The best
part? They're as easy to toss together as they are delicious.
Apples and Cheese
Sweet and salty flavors add up to a great snack. Pair a
cup of apple slices with an ounce of mozzarella cheese for about
16 grams of carbs. The combination of protein, fat, and fiber makes
it a filling and satisfying nosh.
Avocado on a Crisp
Avocados have a place in your diet outside the guacamole
bowl. Mash 1/4 of a ripe avocado and spread it on 2 light rye crisps for a
crunchy, creamy snack with about 29 grams of carbs, plus plenty of fiber
and heart-healthy fat. It’s like a mini open-faced sandwich.
Yogurt and Cucumbers
Take your yogurt in a savory direction. Use a cup of
low-fat, plain Greek yogurt as a creamy dip for 1 cup of refreshing cucumber
spears. It adds up to12 grams of carbs and a mega dose (25 grams) of
appetite-satisfying protein. It’s like a version of the famous Greek dish,
tzatziki.
Turkey Roll-Ups
Deli turkey has uses beyond a sandwich filling. Lose the
bread and roll up 1 ounce of sliced turkey in lettuce leaves with mustard. This
light, crisp snack has 2.9 grams of carbs and will get you through the
afternoon.
Cottage Cheese With Berries
Cheesecake doesn’t make for a healthy snack option, but you
can mimic a little of the flavor in a healthier way. Pair a cup of low-fat
cottage cheese with half a cup of fresh or frozen blueberries and a little of
your favorite no-calorie sweetener. The result? A dessert-like snack with
17 grams of carbs.
Celery and Peanut Butter
Remember eating this snack with your homework after school?
It's still a good idea! Fill two medium celery stalks with 2 tablespoons of
natural-style peanut butter for a nibble that will take you back to your
childhood, with only 10 grams of carbs.
Better Beef Jerky
Jerky has been going upscale in recent years, and there are
better options now than the over-processed mystery-meat versions you’ve had
before. Look for jerkies made from grass-fed beef, which have big flavor and
just 5 grams of carbs per serving (about 1.5 ounces).
Hardboiled Egg With a Kick
Hard-boiled eggs are the original grab-'n'-go power snack.
Cut one in half and spread on a little hot sauce (such as sriracha) to make it
as full of flavor as it is of protein. That’s a zesty bite for less than 1 gram
of carbs.
Nuts
Mixed nuts are an all-time snack classic for good reason.
They're just as satisfying at your desk as they are at a party. One ounce of
crunchy, salty, mixed nuts will keep your energy up for hours for only 6 grams
of carbs per ounce.
Kale Chips
Even kale haters come around when they taste kale chips.
Some store-bought varieties have less than 10 grams of carbs. You can cut that
number even further by making them at home. Tear the leaves from a bunch of
kale. Rinse and dry them. Toss with 1 tablespoon of oil and 1/4 teaspoon of
salt. Roast them in your oven at 300 degrees for 20-25 minutes, until the kale
is crispy.
Edamame
Also called steamed soybeans, edamame taste great, are full
of fiber and protein, and have just 6.9 grams of carbs in a half cup of
shelled edamame. They're easy to make in your microwave, so keep a bag in your
freezer.
Hummus and Red Bell Pepper Wedges
Though they're often spotted together, hummus isn’t married
to high-carb pita bread. Spread 1/4 cup of hummus onto wedges cut from
one red bell pepper for a filling, tasty snack that has 16.4 grams of carbs.
Tuna-Stuffed Tomato
Get the health benefits from tuna without all the carbs that
come with your typical tuna sandwich. Pack 3 ounces of canned tuna into a ripe
tomato half for a hearty snack with only 3.5 grams of carbs.
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Have a great week, everyone, and thank you for your support!
Blessed be… and happy cooking!
Chef Michael R