Finding the Right Blood Sugar Control Mantra: Should You Be Careful of Roasted or Baked Snacks? | Health and wellness news
A common question asked by most of my patients is whether they can eat baked and roasted snacks at work to control their cravings and maintain their sugar balance. The fact is that these can be a silent enemy or problematic for people with diabetes for several reasons. Most so-called roasted snacks are not grilled at all. They are fried in oil which is then sucked out but its non-greasy nature is enough to convince you of its safety.
(1) Low fiber content: Many baked and toasted snacks lack fiber, which is important for slowing the absorption of sugar into the blood and promoting stable blood sugar levels. Without enough fiber, these snacks can contribute to rapid spikes in blood sugar.
(2) Unhealthy fats and added salt: Some baked and toasted snacks contain added sugars and unhealthy fats, such as trans fats and saturated fats, which can worsen insulin resistance and contribute to cardiovascular problems, both of concern for people with diabetes . Ultimately, the packaged roasted snacks are processed. It’s best to pan roast fox nuts in your home and store them in a jar rather than buying the packaged variety that contains excess salt and spices.
(3) Carbohydrate content: Many baked and toasted snacks, like chips and crackers, are high in carbohydrates. These are the main nutrients that affect blood sugar levels, and consuming too many can lead to spikes.
(4) High glycemic index: Some baked and toasted snacks may claim to control the amount of fat, but have a high glycemic index (GI), meaning they cause a rapid rise in blood sugar levels after consumption. High GI foods can cause sudden spikes and drops in blood sugar levels, which can be dangerous for people with diabetes.
(5) Portion Control Challenges: Packets of baked and roasted snacks are often very tasty and easy to overeat, making portion control difficult. The misconception that these foods are healthy can also make you more indulgent. Eating large portions of these snacks can lead to a sugar rush in no time.
Healthier Snack Options
Prepare a snack that is high in protein, fiber, and low in fat, salt, and sugar. Try the following combinations:
1) Dry roasted dals, like chickpeas, provide both protein and fiber.
2) Have whole fresh fruit, my best option. In fact, keep one in your bag to snack on whenever the craving strikes. Although dried fruits contain fiber and are rich in nutrients, the dehydration process removes the water. So you tend to eat more raisins than fresh grapes. Although dried fruits are better than cookies, regardless of their portions, they will still cause your blood sugar to skyrocket.
3) Salads without dressing.
4) Contain nuts and seeds but they must be unsalted, unsweetened, raw or boiled.
5) Air-fried snacks are said to have lower fat content.
6) Read food labels carefully to identify ingredients like hydrogenated vegetable oil.
However, whatever your choice, portion control and calorie counting are still important, as even the slightest indulgence can increase your recommended limit for the day.
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