How to Pick the Best Snacks for Weight Loss When You Have Diabetes
Focus on Fiber
Go for “Good” Fats
There are four main types of fat: saturated, trans, monounsaturated and polyunsaturated fat.The American Diabetes Associationrecommends that people living with diabetes focus on eating “good” monounsaturated and polyunsaturated fats, while limiting saturated fats and avoiding trans fats. People with diabetes have about a two-fold increased risk of cardiovascular disease than those without the condition, making supporting heart health incredibly important. And choosing good fats, like mono- and polyunsaturated fats, instead of the other kinds, is known tohelp promote a healthy heart.
Eat Those Antioxidants
While antioxidants aren’t a must-have in a diabetes-friendly snack, they do offer some real bonuses. Antioxidants greatly reduce risk for some of the complications of diabetes, like developing heart disease, per 2020 research published inAsian Pacific Journal of Tropical Medicine.According to another study, published in the journalAntioxidantsin 2021, dietary antioxidants may also play a positive role in the composition of your gut microbiota (the ratio of good to bad bacteria in your gastrointestinal tract), helping to reduce inflammation and body weight, and to manage diabetes.
Choose Plant-Based Proteins
Including plant-based protein in your snack has been shown to increase insulin sensitivity, per research published inFoods—which is a good thing for anyone with diabetes. And it may play a significant role in reducing body weight. Results of a 2018 clinical trial, published inNutrition & Diabetes, found that consuming a plant-based diet was linked to reductions in both body weight and insulin resistance.
Other evidence suggests that people with chronic diseases, like diabetes, who eat moreplant-forward dietshave better body mass index (BMI) measurements, as well as improved cholesterol levels—two important factors for managing diabetes.
Body mass index(BMI) is a measure that’s often used in healthcare to determine a person’s body weight category such as overweight or obese, and therefore, chronic disease risk. However, it has limitations and does not account for individual factors that influence one’s health status, such as body composition, ethnicity, race, sex and age. This is why it shouldn’t be used as a comprehensive measure of someone’s health andcan be a source of body size stigma and bias.
The #1 Snack for Weight Loss When You Have Diabetes
Opting for something that naturally contains fiber, antioxidants, healthy fats and plant-based protein is your best bet if you’re looking for a weight-loss and diabetes-friendly snack. And a serving of pistachios checks all of these boxes, and more.
For starters, 2023 data published inNutrientsshows that people living with diabetes who eat more nuts in general have lower fasting serum glucose levels than those with a lower nut intake.
But pistachios aren’t only a source of antioxidants. They are one of the very few antioxidant-rich foods that are also a complete protein—meaning they have all nine essential amino acids normally found in animal-based proteins. So they’re a perfect choice for people looking to eat more plant-based foods.
One 1-ounce serving of pistachioshas as much protein as an egg (6 grams) and as much fiber as 1/2 cup of broccoli (3 grams), and is a good source of nutrients like vitamin B6 and phosphorus. Plus, about 90% of the fats found in pistachios are the “good” unsaturated kind.
When it comes to weight management, one important detail to keep in mind is that pistachios are one of the lowest-calorie nuts,with only 160 calories per ounce, which is equivalent to about 49 pistachios. As a bonus, research published inAppetitefound that in-shell pistachios may also help you “fool yourself full” because the leftover shells can be a visual cue for portions, potentially curbing intake. Research also found that people who snacked on in-shell pistachios that they had to crack consumed fewer calories compared to those who were served shelled pistachios. The study authors suggest that the difference in calories consumed among those who were provided with shelled versus unshelled pistachios may be due to the additional time it took to crack open the nuts, or even the extra volume perceived when eating in-shell nuts. Ultimately, of course, eatingfewer calories overall is key to weight loss.
If your diabetes-friendly diet requires you to include carbohydrates at snacktime, a serving of a lower-glycemic fruit, like blueberries or prunes, can pair well with a serving of pistachios to fuel your body and deliver a slew of beneficial nutrients. No matter how you enjoy your pistachios, know that cracking these classic nuts open between meals can help you reach your health and nutrition goals—while enjoying every bite.
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