Sweet Life Info
Ask the dietician: Genevieve Jardine
From our community: “My average blood sugar over the past few months was higher than it should have been, so I’m trying really hard not to eat the wrong foods. Any tips for healthy snacks?” Lynnae Daniel
Getting creative with your snacks can really help make your daily meal plan more exciting. We all get into a rut with our meal choices, and adding different (healthy) snacks can improve variety, colour, flavour and even add valuable nutrients to your daily intake.
Not every person with diabetes needs to snack. Some people are happy with three square meals a day, while others prefer small snacks throughout the day. Your unique eating style largely depends on your own natural eating patterns, medication, blood sugar control, and how active you are.
Remember: If you go for more than 4 or 5 hours between meals you may need to snack in order to prevent your blood sugar from dropping too low. But snacking on the wrong kind of food can cause blood sugar levels to rise and also cause unwanted weight gain.
So what does a healthy snack look like?
- A snack should be between 300 to 600 kilojoules otherwise it is more like a meal.
- Snacking is a good chance to increase your vegetable or fruit intake (remember, the aim is 5 servings of vegetables a day).
- Plate your snack to help control portion size: don’t eat straight out of a bag, box or packet – or straight from the fridge!
- Portion your snacks into snack-size packets, or buy suitable snack portions.
Ask yourself: are you actually hungry? Don’t snack because you’re bored, stressed or worried.
Healthy snack ideas:
- One piece of fruit (carb 15g, fat 0g, 300kj)
- 100ml low-fat flavoured yogurt (carb 16g, fat 2g, 400kj)
- 2 cups popped popcorn sprinkled with fat-free parmesan cheese (carb 15g, fat 7g, 636kj)
- 30g lean biltong (carb 0.7 g, fat 2g, 346kj)
- 3 Provitas or 2 Ryvitas with cottage cheese, tomato and gherkin (carb 20g, fat 2g, 382kj)
- ½ an apple with 20g sliced low-fat cheese (carb 8g, fat 5g, 430kj)
- Raw veggies (carrot sticks, cucumber, baby tomatoes, gherkins, baby corn, snap peas) with cottage cheese, hummus or avocado dip (carb 8g, fat 7g, 540kj)
- 30g nuts/seeds (carb 3g, fat 14g, 735kj)
Tip: Nuts and seeds are high in fat and kilojoules. However, the type of fat is much healthier than that found in a chocolate bar.
Unhealthy snack choices:
- 50g bar of chocolate (carb 30g, fat 12g and 1120kj)
- 30g packet of potato crisps (carb 24g, fat 12g, 766kj)
- 300ml bottle of drinking yoghurt (carb 45g, fat 5.6g, 1140kj)
- 25g packet of sweets (carb 18g, fat 0g, 316kj)
Tip: It might seem like this snack is within the recommended carb, fat and kilojoule allowance, but they are empty kilojoules with no fibre and very little vitamins and minerals.
Snacking for exercise:
Remember that exercise can also cause low blood glucose. It is important to check blood glucose before and after you exercise. People react differently to exercise depending on the type, duration and intensity: some people see a rapid drop and others an increase in blood sugar levels, so it is important to test and see what your individual response is.
As always, you should see a dietician to help you plan suitable snacks for different situations. Fresh snack ideas can bring a sense of fun into your daily eating plan.
Ask the dietician: Genevieve Jardine
From the community: “I would like to understand the nutritional information printed on food labels – I’m new to it all and don’t know what I should and shouldn’t be looking for.” Lynnette Hitchcock.
Food labels are certainly not the simple list of ingredients they used to be – they’ve evolved into complicated beasts that don’t make sense to most people. So what information is actually useful? What makes you decide to put a product into your trolley?
Let’s take a look at an example: Jungle Energy Bar (Yoghurt)
At the top of the label is the nutritional breakdown for 100g/ml and the breakdown per serving size. Make sure that you read the label clearly and understand the difference – this example is clear because it gives the nutrients for 100g and for the 40g bar.
There should also be a list of ingredients with the highest ingredient by weight listed first. You can then check the nutritional value of a particular ingredient by referring to the nutrition information panel.
When it comes to Energy, look at the serving size. This energy bar contains 760kj per bar. People with diabetes who are trying to manage their weight should compare total energy of a few products to get perspective. For example, this energy bar is a snack, but when you compare it to the energy content of an apple (273Kj) or low-fat yoghurt (425Kj) you will notice that it contains twice the amount of kilojoules. There is no reference for energy content because you have to take into account your total energy intake across the day.
The Protein content per serving may come with a percentage next to it (not found on this example). This is merely to indicate how much of the product contributes to the recommended daily allowance of the average individual: about 55g protein per day.
This is important for diabetics, especially those who are carbohydrate counting or watching their carbohydrate intake. On most labels you will see two categories “Total Carbohydrates” and “of which are sugar”. This information can be tricky to interpret: the total amount of carb is more important than how much sugar and starch there is, as all sugar and starch eventually ends up as glucose in your blood stream. The “sugar” indicated on the food label could mean added sugar or natural sugars found in the food. If we look at the list of ingredients, we see that oats appear first (highest in weight) followed by sugar and golden syrup. This would indicate that oats make up most of the carbohydrate amount, with a smaller contribution made from sugar and golden syrup. The sugar is therefore added sugar.
If you look at the label, there are 25g of total carbohydrate in the energy bar. 15g of carb is one portion, so this energy bar is closer to two servings (30g) of carbohydrate. The bar therefore has a much higher carb content than an apple, 3 Provitas or 100ml low-fat flavoured yoghurt – all 1 carb.
When looking at the fat content, take a look at the values per 100g/ml. Take note of the total fat content and then the saturated fat and trans fatty acid.
For a product to be labeled “low-fat” there needs to be less than 3g of total fat per 100g (solids) or 1,5g per 100ml (liquids). Fat-free means less than 0,5 g total fat per 100 g/ml.
Saturated fat is part of total fat and is a key player in raising cholesterol. Low saturated fat is less than 1.5g per 100g (solids) or 0.75g per 100ml (liquids). This energy bar is not low in fat or saturated fat.
Trans fatty acids have a similarly harmful affect and also lower your HDL (good) cholesterol. For a product to be called “trans fat free” there should be less than 0,1g per 100g/ml.
Fibre is very important to help improve gastro-intestinal health, prevent cancers, help lower cholesterol and delay the release of glucose into the blood stream. It also helps you feel fuller for longer. These are all very positive benefits which make a high fibre product very desirable. The recommended daily intake for fibre is 25g per day (for women) and 30 to 45g per day (for men). As a general estimate, a high fibre product would be more than 5g of fibre per 100g. This energy bar just makes the grade.
Sodium comes from salt: a high salt intake has been linked to raised blood pressure in some people. The recommended daily intake of salt is 240 to 300mg per day. A low sodium product should contain less than 120mg per 100g. A sodium free product should contain less than 5mg per 100g. This energy bar is not too bad.
So overall how does the energy bar fair? The energy and total carbohydrate content of the energy bar are similar to that of a Bar One chocolate, with slightly less total fat. On the plus side the fibre content is good and the sodium content is low. I would suggest this energy bar as a treat.