Top Ten Low GI Snacks
Let’s be perfectly clear on the sugar subject… with three low-GI meals a day
there should be no snack cravings.
Your body will be processing these meals slowly and not over-taxing your insulin
production. Over-eating high fat, high sugar snack foods is a contributory
factor to obesity and other metabolic disorders like
insulin insensitivity and
But all of us have days that do not go as planned and when on occasion we face
one, at least know that the best way to maintain optimal control over your blood
glucose is to choose snacks with a lower GI value. Some people still think that
it is plain table sugar that people with pre or full blown diabetes need to
avoid. But we have learned from the glycemic index that complex carbs like baked
potatoes can be even worse.
The glycemic index is about foods high in carbohydrates. Foods that are high in
fat or protein don’t cause your blood glucose level to spike. This fact is
important when we suggest snacks that
will satisfy but offer NO sugar spike in our bodies. So let me give you some
snacks that offer low impact on our glycemic index:
Eggs - First on my
list is something everyone can agree on - hard boiled eggs. Always keep a
couple in the refrigerator and if you don't need a snack this week, then
make some egg salad for lunches or sliced egg for your breakfast - a winner
Yogurt - Low-fat or nonfat, no sugar
added yogurt... these are pretty healthy when eaten anytime.
Nuts - An ideal combination of
unsaturated fat, protein, carbohydrates, nuts are portable and nutritious.
Buy dry-roasted (no oil added) unsalted nuts or peanuts in the shell.
Average size is a handful... never take the jar with you. Put it back on the
shelf before you snack.
Dips - Avocado (guacamole), chickpea
(hummas) or tomato salsa, all made without mayo (use a little olive oil
instead) and snack on this with some crunchy vegetables.
Cheese - Cheese (made with skim milk)
and any lean meat, including turkey or chicken breast. These roll-ups are a
Cereal - A handful of cereal like
Cherrios makes a great snack.
Fruit - Goes without saying because
whole fruit including berries, melon, apples, or oranges have the most fiber
and fewest grams of carbohydrates per serving.
Smoothies - Blend 1 cup of nonfat
milk, 1/2 cup of nonfat sugar yogurt, 2 drops of vanilla extract and 1 cup
of ice. Optionally, 1/2 cup berries.
Mini-Pita Pizza - Top a 1/2
whole-wheat mini-pita with tomato sauce and a little low fat mozzarella and
oregano to taste - broil until the cheese melts.
Popcorn - Air popped popcorn sprayed
with olive oil and tosses with a tablespoon of Parmesan cheese.
Snacks should be altogether unnecessary if your day consists of three well
balanced low GI meals, but schedules get bounced around and before you realize
it you have slipped lunch and are too close to dinner to think about that. A
no-sugar snack is definitely in order. Our whole goal here is to obey the
glycemic index for our meals and if you are also trying to lose weight, just eat
smaller portions and your calorie intake will be less. No excuses.
Esther Smith, author
Smith covers every issue she, herself, faced when she
adopted this lifestyle. For more information on glycemic index – sugar, go here:
Glycemic Health News