Contents:
- Medical Video: 5 Quick and Cheap Healthy Meals | ReNew Clinic
- Got diabetes? What to eat?
- Just eating is limited, what does it mean that you also have to say goodbye to the 'snacking' ritual?
- Glycemic index in food
- Healthy and tasty snacking even though you are in the office
- Prepare healthy snacks in the office for diabetics
- Recommendations for healthy snacks at the office
Medical Video: 5 Quick and Cheap Healthy Meals | ReNew Clinic
Being a diabetics (people with diabetes) who work in an office can sometimes be difficult, considering there might be nothing to work with to eat healthy snacks in the office. However, is it true that diabetes is the choice of healthy snacks for diabetics is very little? Come on, try to find out!
Got diabetes? What to eat?
When diagnosed with diabetes, you may immediately feel frustrated because of the many rules that must be followed. Starting from the diet rules, exercise that must be lived, up to the possibility of undergoing treatment, even injecting insulin every day.
Before controlling diabetes with drugs and insulin, your doctor will first ask you to make lifestyle changes, such as maintaining a diet and increasing physical activity. By applying these two healthy lifestyles, a person can control his diabetes without using drugs.
For people with diabetes, controlling blood sugar levels in the body is the only major requirement that must be met in order to avoid complications. One of the biggest contributors to increasing blood sugar levels in the body of a person with diabetes is food, besides stress or drugs.
Poor diet is known as one of the triggers for type two diabetes.Once diagnosed, you may be confused about what you should eat. You can't eat this, you can't eat it, sometimes it makes you nervous. As a result, you even stress yourself.
Just eating is limited, what does it mean that you also have to say goodbye to the 'snacking' ritual?
Diabetics do have to maintain the food that enters the body. However, that does not mean you can no longer eat good food even "snacking" though. In fact, diabetics are encouraged to keep eating snacks between meals, so that their blood sugar levels remain stable in safe numbers.
Allowing yourself to endure hunger on the pretext of maintaining blood sugar levels is a mistake that must be avoided. You can, instead of being stable, your blood sugar actually becomes too low because your body lacks calories.
When talking about eating snacks, people often think that snacks must have high sugar content or contain other food additives. In fact, if you are more observant, you have many choices of healthy snacks. Eating fruit and vegetables can be the right choice.
Noting the nutritional content of food is the main task that must be done if you want to keep snacking healthy without worrying about blood sugar soaring. Foods or snacks that are usually recommended for people with diabetes are foods with a low glycemic index. Foods that contain a low glycemic index are known to not significantly affect your blood sugar levels so they are safe for consumption.
Glycemic index in food
Glycemic Index (GI), better known as the glycemic index in Indonesian, is a measure used to indicate how quickly carbohydrates in a food are broken down into glucose. The higher the value, the faster the food is converted to glucose.
The glycemic index itself has a range of 0 - 100. A food is said to have a high glycemic index if the glycemic index is above 70. Foods that have a high glycemic index include white bread. Whereas, a food that has a low glycemic index is under the range of 55, such as soybeans which only contain a glycemic index of 15.
Healthy and tasty snacking even though you are in the office
Diabetes indeed makes sufferers have to be more selective in choosing the foods they will consume. They could no longer carelessly decide what entered his body. This also applies in determining the snacks they can consume.
The difficulty of finding foods that have appropriate nutritional content in maintaining blood sugar sometimes makes a person become lazy to eat snacks, or even eat heavily. If you have this, the choice is only to allow yourself to feel hungry or eat improperly without taking into account the nutritional content. Especially if you are in a public place, such as an office.
Maybe in your office, only you have diabetes. This condition can add to the list of "difficulties" eating healthy snacks in the office that are right for you. A quiet office atmosphere and work that piles up sometimes makes you hungry, sleepy so you need other activities to divert attention and refresh. Small meals become one of the ways you do. Especially if you do have to eat snacks between meals because of the insulin treatment you are taking.
The first thing to realize is that extra effort is needed for those of you who have diabetes to get food, especially healthy snacks in the office, with appropriate nutritional content. When you realize this and have a great intention to be able to control your blood sugar, surely preparing a variety of foods is no longer a burden.
Prepare healthy snacks in the office for diabetics
Lazy feelings can haunt you when you are the only person who needs special effort in preparing your food. Follow these tips so that your snacking activities in the office can stay healthy and pleasant.
- Healthy snacks in the office that you prepare should be consumed in cold conditions (you don't need to warm them or even cook them)
- It is better to contain around 10-20 grams of total carbohydrates
- Contains fiber and protein sources, which are the main components to maintain blood sugar levels (at least 2-3 grams of fiber and 6-7 grams of protein)
- Has a pleasant aroma or may not smell at all to avoid satire from your coworkers
- No complicated preparation is needed (you can work around this by carrying supplies on Monday for snacks one week ahead to avoid feeling lazy to bring snacks every day
- Available at the nearest cafe or minimarket.
Recommendations for healthy snacks at the office
Here is a list of healthy snacks in the office that are easy and you can try to fulfill your desire for even your snacking needs in the office.
1. Boiled eggs
Boiled eggs are a healthy snack for people with diabetes. One boiled egg can contain six grams of protein which can prevent blood sugar levels from jumping too high after eating.
Eggs are known to create a feeling of fullness, which is actually needed to manage type two diabetes. You can enjoy one or two boiled eggs as a snack.
2. Almonds
You can always provide almonds on your office table. A handful of almonds for a light meal schedule can be the right portion for you.
Almonds are known as a source of minerals and some good vitamins, such as manganese and vitamin E. Almonds also contain protein and fiber which are good for preventing blood sugar levels in people with diabetes.
In research conducted in 2011, consumption of two ounces of almonds has an effect on decreasing fasting blood sugar levels. Two ounces of almonds are equivalent to about 45 almonds. Plus, consuming almonds can also increase insulin sensitivity in people with prediabetes.
3. Baked yams and pecans
If you want to eat sweet things, maybe baked sweet potato can be the right choice for you. The combination of roasted sweet potatoes and pecans can meet your needs for snacks but still maintain your blood sugar levels.
Half a roasted sweet potato with a sprinkling of cinnamon powder plus two tablespoons of pecan beans is enough for your 'snacking' session. The magnesium content in pecans can help reduce blood cavern levels in type two diabetics.
4. Wheat bread and avocado
The combination of these two foods can make you feel full for the next few hours. This is due to the high fiber content in this food. Through this food, you can also get good fat intake from the avocados you consume. You only need to consume one sheet of whole wheat bread and a quarter of avocado.
5. Edamame peeled
Edamame is one healthy snack that is believed to have a myriad of benefits. You can edamame by boiling or steaming. All you need is around 75 grams or the equivalent of ½ cup. Half a cup of Edamame contains 11 grams of protein and four grams of fiber. Eating edamame will not affect your blood sugar level.
6. Yogurt and raisins
You can consume eight tablespoons of plain (low-fat) yogurt together with one tablespoon of raisins as your snack between two meals. In a simple study in 2014, as reported by Everyday Health, raisins do not increase blood sugar levels and help lower blood pressure.
7. Whole wheat biscuits and cheese
Both types of food are good snacks for those of you who have diabetes. Whole wheat biscuits are rich in complex carbohydrates as well as fiber. Fat in cheese will also help you prevent carbohydrates in biscuits from increasing blood sugar levels. Remember to choose low-fat cheese.
Fat intake in dairy products such as cheese can slow down the digestion of carbohydrates, reduce the amount of insulin and increase hormones that reduce blood sugar levels such as, GLP-1.
