First of all, the biggest problem and obstacle in managing diabetes is not about the choices we have for food, including snacks. The problem is in choosing the right ones. Diabetic snacks are defined as the type of snacks that are healthy and safe to eat for people who have type 2 diabetes. Let’s see what they are.

Diabetic Snacks – The Background

The reason why having diabetic snacks is good for you, is because it will help you in maintaining and managing your blood sugar level at a reasonable level. If you have a three meal a day plan like most people, you are not following a good plan. Your dietitian will tell you that the best way in keeping your blood sugar under control is by having a smaller meal but at a higher frequency, meaning instead of having three meals, you should have five meals a day just smaller in portion.

The reality is most people will neither have the time nor the patience to prepare and eat five meals everyday. Therefore the general consensus is to have three smaller meals, plus two snacks a day; one in mid morning and another in mid afternoon.

healthy snack for diabetic healthy snack for diabetic

Diabetic Snacks – The Options

Once you know what to prepare and to eat for those regular three meals, namely breakfast, lunch, and dinner, the next step is in knowing what to eat as diabetic snacks. Just like you have to be careful in choosing your regular meals, you have to be as careful in choosing the right diabetic snacks. Here is a list of diabetic snacks you can choose from. For ease of use, it is broken down into several categories.

Diabetic Snacks – fruits

Just like any other type of food, you have to be careful when choosing the right fruits to eat. Remember that you need to avoid fruits with high sugar content, so you need to eat fruits with low GI values.

low GI values low GI values

The following fruits have low GI values and are safe to eat: Cherries, grapefruits, prunes, dried apricots, apples, peaches, pears, and any berries, such as blackberries, blueberries, and strawberries.

The following fruits have medium GI values and should be eaten in moderation: Oranges, grapes, mangoes, and bananas.

The following fruits have high GI values and should be avoided:

Dates, watermelons, pineapples, cantaloupes, apricots, kiwis, and raisins.

Diabetic Snacks – Cereals

There are not that many cereals that you can eat. Most of them have medium GI values so they must be consumed in moderation: All Bran, Muesli, Bran Buds, and Oat Bran.

Do not eat the following cereals as they have a high GI values: Corn Flakes, Corn Chex, Rice Krispies, Cheerios, Bran Flakes, Special K, Raisin Bran, and Bran Chex.

Look at the type and content of those cereals by reading the labels carefully. You can eat, or avoid, other cereal brands if they are similar in content to the list above.

Diabetic snacks – other food

diabetic snacks diabetic snacks

There other diabetic snacks that you can eat: Peanuts, walnuts, cashews, and sunflower seeds. These are low in carbohydrates and sugars so they are low in GI values.

Try to avoid these foods: Pretzels, jelly beans, popcorn, corn chips, potato chips, and chocolate.

Is there any bakery that we can eat as snacks? Unfortunately there are not that many bakery products that are safe to eat, with the exception of pumpernickel and sourdough bread, as they are among the low to medium GI. You can also eat a few other bakery products as long as you pay very close attention to the amount.  For instance you can eat a small amount of banana bread or soda bread, as long as they are made with Splenda as an alternative sweetener.

Do not eat: Donuts, muffins, cheesecake, croissants, waffles, and any white bread as they are high in GI index values.

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Diabetes Rates by Country

by admin on August 23, 2019

Diabetes is one of the fastest growing non communicable diseases in the world. The rate of each country varies wildly, so obviously it is of high interest to know diabetes rates by country using the latest available data. The finding has a lot of surprises.

From the latest available figure, which is from 2010, it was estimated about 285 million people suffer from type 2 diabetes. Both developed and developing nations have a high rate of diabetes, but it is quite rare in poor or underdeveloped countries. From this basic and simple fact we can see that lifestyle is the reason for this increase. For instance, developed and developing countries have generally more sedentary lifestyle due to technology, yet at the same time they have access to more unhealthy food. People from underdeveloped countries on the other hand, do not have excess food intake, hence the obesity is low, and yet they do not have technology to rely on so physical activities remain high.

Diabetes Rates by Country

diabetes rates by country diabetes rates by country

As mentioned earlier, it was estimated that there are 285 million people with diabetes. Of those about 90% of diabetes cases is type 2 diabetes. In comparison to the world’s population, this is more than 5% of the world’s adult population, so this is a high, and sadly increasing numbers. Although diabetes is common both in developed and developing countries, it remains uncommon, however, in the underdeveloped world where the populations have different lifestyle. It has been postulated and probably quite accurately that people in underdeveloped countries are more active and at the same time do not over eat; two of the main known causes of diabetes. That is why it comes to no one’s surprise that the top of the lists are countries that have adopted a more modern life style and food, including fast food.

In terms of gender, women seem to be at a greater risk in getting diabetes, compared to men. Scientists have not come to any definite conclusion based on their studies to answer this basic fact. As for ethnicity, certain ethnic groups have higher rate of diabetes compared to others, for instance South Asians, Pacific Islanders, Latinos, and Native Americans. As mentioned earlier, this may be caused by the adoption of a Western lifestyle in certain ethnic groups, including the spread of fast food in those countries which happened only in recent years.

diabetes rates by country - world diabetes statistics world diabetes statistics

Compared to previous years, what is the situation today? Based on the data from various reputable organizations such as WHO, CDC, we know that the cases of diabetes in 1985 were estimated at 30 million, increasing to 135 million in 1995 and 217 million in 2005. This increase is caused by a decrease in exercise and the adoption of a more sedentary lifestyle, and increasing rates of obesity with the spread of western style food including fast food.

Below is the list of diabetes rates by country as of 2010.

Country Diabetes Rate
 Nauru  30.9%
 UAE  18.7%
 Saudi Arabia  16.8%
 Mauritius  16.2%
 Bahrain  15.4%
 Reunion  15.3%
 Kuwait  14.6%
 Oman  13.4%
 Tonga  13.4%
 Malaysia  11.6%

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