Kitchen

6 Snack Hacks for Diabetic Moms and Dads

by Kevyn Gohu
July 7, 2023

Here are some snack hacks for diabetics to maintain their sugar levels.

For many of us Filipino parents, diabetes seems like a death sentence. Food just doesn’t taste as good anymore, especially without the sweet and sugary goodness we can’t get enough of. So we’re stuck managing our sugar levels with pills. But that’s not all there is to the food sphere. There are different foods out there that can provide energy for us diabetic (or at least health-conscious) parents and reduce our reliance on maintenance pills. Here are some snack hacks that are good for diabetics.

1. Nuts (Cashews and Almonds)

We always have the bad case of the “munchies” because we can’t depend on carbohydrates anymore to supply us with energy. But cashews and almonds are a good source of energy, especially with their high Vitamin E and Omega-3 content. Being 65% fat, they take longer to burn, thus providing more energy in the long run.

2. Sweeteners: Stevia or Monk Fruit

When we’re trying to satisfy our sweet craving, it’s best to have sweeteners like Stevia or Monk Fruit on hand. Stevia, also known as “Candyleaf,” contains steviol which is the sweetening agent. However, if you’re not fond of the mild and “grassy” aftertaste of Stevia, Monk Fruit might be a better choice. It’s known to have fewer side-effects whereas some studies revealed that Stevia causes diarrhea in some people.

Supermarkets usually sell these in sachets. Always keep one in your bag if you’re planning to order brewed coffee outside! Most restaurants offer maltodextrin-based sweeteners which causes our sugar level to spike. Make sure to always read the ingredient list before consuming!

3. Black Coffee or Teas With Cinnamon

Coffee and tea both have caffeine, with black coffee boasting the highest amount. Caffeine is a stimulant that creates a similar energy burst to that of sugar without repercussions. Because it creates a strong energy burst, some people rely on black coffee to stave off their hunger during Intermittent Fasting (IF). Tea, although known for its antioxidants, also has caffeine in lower amounts in case coffee makes us palpitate.

Teas with cinnamon are the most beneficial to us diabetics because cinnamon is known to increase our body’s sensitivity to insulin — the hormone that controls our sugar levels. Rooibos Tea usually has cinnamon in them. One of Chai’s major ingredients is also Cinnamon and for daily intake, we only need at least 1 gram a day. We can also just buy cinnamon sticks from the grocery and brew our own tea.

4. Boiled Eggs

Eggs contain a lot of nutrients, including biotin (to strengthen nails and help prevent hair fall), Vitamin B2 (riboflavin) and B12, Vitamin D, selenium, and iodine. Besides that, eggs also have all the nutrients to convert most of the usual nutrients into forms of energy. It’s why we see a lot of athletes, bodybuilders, and even post-graduate students eat a lot of boiled eggs.

It’s the perfect snack for diabetics, too. They’re easy to make. Just boil in a pot for 7 minutes and it’s done.

5. Popcorn

Without butter and salt, popcorn serves as an excellent alternative source of energy. Low in glycemic index and load, popcorn has low calories and high fiber content. Some use olive oil or sesame oil to add flavor. For curry-flavored popcorn, use olive oil, turmeric, chili flakes, and cumin. Some even go by squeezing garlic juice onto the popcorn to add some cholesterol-busting properties.

6. Strawberries or Blueberries

Strawberries and blueberries offer an acidity to cleanse the palate after eating. They also contain a lot of antioxidants and fiber, making them a diabetic superfood. However, we’re limited to eating only 1 1/4 cup of strawberries and 3/4 of blueberries a day. And if those are too expensive, the Philippines has a native alternative known as Bignay which, back in the day, was considered a traditional remedy for diabetes during pre-colonial times. If you’re in Baguio, now’s the perfect time to go buy strawberries by the kilo!

The diabetic diet is not a death sentence!

Like most snack hacks, it takes a bit of trial and error and time for us, diabetics, to get used to it. Some of us even apply this with our families so that they can avoid getting diabetes themselves. Most people get diabetes because it runs in the family and commonly, it’s Type 2 — the late onset one. As parents, getting our kids used to moderating their sugar also teaches them to be creative and open to their food choices.

References

Akash, M. S. H., Rehman, K., & Chen, S. (2014). Effects of coffee on type 2 diabetes mellitus. Nutrition, 30(7-8), 755-763.

Goyal, S. K., Samsher, N., & Goyal, R. K. (2010). Stevia (Stevia rebaudiana) a bio-sweetener: a review. International journal of food sciences and nutrition, 61(1), 1-10.

Herrera, S. M. D., Panopi, A. M., Pedrezuel, H. J. C., Perez, R. F., & Dumaoal, O. S. R. (2010). Antiglycemic effect of Bignay (Antidesma bunius) flavonoids in Sprague Dawley rats. The Steth, 4, 1-9.

Natella, F., & Scaccini, C. (2012). Role of coffee in modulation of diabetes risk. Nutrition reviews, 70(4), 207-217.

Samuel, P., Ayoob, K. T., Magnuson, B. A., Wölwer-Rieck, U., Jeppesen, P. B., Rogers, P. J., … & Mathews, R. (2018). Stevia leaf to stevia sweetener: exploring its science, benefits, and future potential. The Journal of nutrition, 148(7), 1186S-1205S.