Diabetes Friendly ‘Grab-and-Go’ Snacks
For days when you must rush out of the door to your job, to complete a task or to attend an appointment it can be helpful to have available ‘grab-and-go’ snacks. If you skip the snack you may end up going hungry which can potentially cause you to overeat in your next meal and this could impact your blood sugar levels.
If you choose to buy a takeaway snack from a café or convenience store these choices may be limited or not be suitable. This is when having your ‘grab-and-go’ snacks available is a smart lifestyle choice.
The types of snacks which are the best to select from are nutrient dense, have a low glycaemic index with around 15g of carbohydrate or less in the snack, are easily transportable and don’t need to be refrigerated.
Some ideas could be:
- Fruit
Nature has done well here making a perfectly portioned snack. Some of my favourites are a small punnet of berries, mandarin, apple, pear or banana.
- Nuts
Portioning out 30g of unsalted nuts can make a perfect snack. Nuts do not contain much carbohydrate so best to be paired with a small piece of fruit as well.
- Snack Bars
Reading the ingredients is a must when selecting a snack bar. Aim to select a bar which includes wholegrains like oats, some fruit, nuts, and seeds. Aim to select a bar with less than 15g of carbohydrate per bar and more than 5g of fibre per 100g.
- Roasted Legumes
Legumes are a great source of protein and fibre. Aim for a roasted legume seasoned just with salt rather than the flavoured varieties with the added sugar.
- Small Tin of Baked Beans
A great snack which adds protein and fibre to your day as well as counts towards your serves of vegetables. Aim to select a variety without added sugar and low salt.
- Wholegrain Crackers
A great option is Corn Thins slices. 2-3 slices are recommended as a snack and can be paired with some nut butter for a perfect snack.
Take home message: Add these snacks to your grocery list so you are set up for success when you need a grab-and-go snack.