The Best Snacks for Diabetics, According to a Nutritionist

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For those living with diabetes it can be tough to find the right balance of protein, carbohydrates and fat. In this video, nutritionist Amy Hendel shares some tips on how to choose the best snacks for diabetics, while keeping your blood sugar in check. Ideally, each light meal or snack should include 45-65% carbs, 10-35% protein and 20-35% fats. Snacks are a great time to add an extra serving of fruits or vegetables and look to fiber to keep you fuller, longer.

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This video features Amy Hendel.

Duration: 2:31. Last Updated On: Nov. 8, 2017, 6:14 p.m.

00:00 [NOISE] I'm nutritionist Amy Hendel.
00:04 For people living with diabetes it can be really challenging to
00:08 plan snacks that have the right balance of protein, carbohydrate and fat.
00:14 Ideally each light meal or snack should include 45-65% carbs.
00:19 10 to 35% protein and 20 to 35% fats.
00:25 Snacks are also a great time to add an extra serving of fruits or
00:28 vegetables to your diet.
00:30 And fiber in the produce will keep you feeling fuller longer.
00:35 Here are some ideas for how to do that.
00:37 Keeping carb loads and portion sizes in mind.
00:41 And choosing dairy foods and dressings that are low fat or fat-free.
00:45 For five grams of carbs, you can eat three celery sticks and one tablespoon of peanut
00:50 butter or one full cup of cucumber slices and a tablespoon of ranch dressing.
00:57 For 10 to 20 grams of carbs, you can eat a quarter cup of dried fruit and nut mix.
01:03 Or a quarter cup cottage cheese, and a half a cup of canned or fresh fruit.
01:08 Or one cheese quesadilla made with one six inch, corn or whole wheat tortilla.
01:12 One ounce of shredded cheese.
01:14 And a quarter cup salsa.
01:17 Or you can have five whole wheat crackers, or a three-quarter ounce portion and
01:21 a piece of string cheese.
01:24 Or you can have half a turkey sandwich made with 1 slice whole wheat bread and
01:28 2 ounces of turkey and mustard.
01:31 For 30 grams of carbs which is a good amount to consume before exercising,
01:36 you can eat half a peanut butter sandwich made with one slice whole wheat bread,
01:41 one tablespoon of peanut butter and a cup of milk.
01:45 Or you can have six ounces of yogurt plus three-quarters cup of berries.
01:49 Try blueberries, blackberries, raspberries, or a combination of these.
01:54 Or you can have three-quarters cup whole grain,
01:57 ready to eat cereal with half a cup of milk.
02:00 Of finally, you can have a medium banana, plus one tablespoon peanut butter.
02:05 Now, don't forget to count carbs when meal planning.
02:09 Even some foods high in protein have carbs.
02:13 A healthy meal will always contain a good mix of lean protein,
02:17 a carb in the form of whole grain, and healthy fat.
02:21 HealthiNation has lots of good information you can use to
02:24 live well while living with diabetes.
02:28 Thanks for watching.
02:29 [NOISE]

The Best Snacks for Diabetics, According to a Nutritionist

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