Patrick Oconnell
When it comes to managing blood glucose levels, it's important to choose snacks that are rich in protein, fibre, and healthy fats. Nuts and cheese can be a good option for people with diabetes as they can help maintain glucose levels. Nuts are high in protein, fibre, and healthy fats, while cheese is a good source of protein and contains little to no carbohydrates, making it low on the glycemic index (GI) scale. However, it's important to consume both nuts and cheese in moderation as part of a balanced diet, as they can be high in calories and fat.
| Characteristics | Values |
|---|---|
| Cheese and nuts as a snack for glucose | Cheese and nuts can be a good snack for glucose as they are a source of protein, vitamins, minerals, and healthy fats. |
| Cheese | Cheese can help maintain glucose levels because it is low on the glycemic index (GI) scale and contains little to no carbohydrates. However, it should be consumed in moderation due to its calorie, saturated fat, protein, and salt content. |
| Nuts | Nuts are high in protein, fiber, and healthy fats, and can help reduce diabetes-related biomarkers, including fasting blood glucose. They can also be paired with fruits to prevent spikes in blood sugar. |
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What You'll Learn
Nuts are high in protein, fibre, and healthy fats
Nuts are a great snack option for those looking to manage their glucose levels. Nuts are high in protein, fibre, and healthy fats, which are essential for maintaining stable blood sugar levels.
Protein, fibre, and healthy fats are crucial for regulating blood glucose levels. Protein helps to slow down the absorption of glucose into the bloodstream, preventing spikes in blood sugar levels. Fibre has a similar effect, delaying the digestion of carbohydrates and thus regulating blood sugar. Finally, healthy fats are necessary for keeping blood sugar levels stable over long periods.
Nuts are an excellent source of these vital nutrients. For example, walnuts, almonds, and peanuts are all high in protein, fibre, and healthy fats. Almonds, in particular, have been found to improve heart health by reducing bad cholesterol levels and are a good source of magnesium, which is important for glucose metabolism. In addition, a study found that consuming almonds resulted in lower postprandial glycemia and insulinemia and an increased estimated glucose metabolic clearance rate.
However, it is important to note that nuts are calorie-dense, so portion control is important when including them in your diet. A small handful, or about 1.5 ounces, is a good amount to aim for.
When it comes to cheese, opinions vary on whether it is a good snack for glucose management. Some sources claim that cheese can help control blood sugar due to its low carbohydrate content, which places it low on the glycemic index (GI) scale. Additionally, cheese contains protein, which can help regulate blood sugar levels. However, other sources suggest that there are risks associated with consuming too much cheese, and that it should be consumed in moderation as part of a balanced diet.
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Cheese is a good source of protein, vitamins, and minerals
Cheese contains little to no carbohydrates, placing it low on the glycemic index (GI) scale. This means that cheese can help maintain glucose levels and keep blood sugar stable. Low-fat cheeses, such as cottage cheese, ricotta cheese, and mozzarella, are especially good choices for those looking to manage their blood sugar, as they are high in protein and low in carbs. For example, half a cup of cottage cheese provides 13 grams of protein and only 4 grams of carbs.
Romano cheese is another good option, offering 7 grams of protein and 110 calories per ounce. However, it should be consumed in moderation due to its higher sodium content. Cheddar cheese is also a healthy choice for those with type 2 diabetes, providing 6 grams of protein and 115 calories per ounce. It is important to avoid cheddar cheeses with artificial flavorings and colors.
In addition to being a good source of protein, cheese also contains healthy fats, which can further help stabilize blood sugar levels. When combined with slow-digesting carbs like grains and vegetables, healthy fats and proteins can work together to keep blood sugar stable for hours. This combination slows down the breakdown of glucose, providing a long-lasting source of energy.
While cheese can be a nutritious and delicious snack for those with diabetes, it is important to consume it in moderation and pay attention to nutrition labels. The exact amount of cheese one should consume will depend on individual factors, such as height, weight, and gender, and it is always a good idea to consult with a dietitian for personalized advice.
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Both foods can help stabilise blood sugar
Cheese and nuts can be a good snack option for people with diabetes as they can help stabilise blood sugar levels. However, it is important to consume these foods in moderation and as part of a balanced diet.
Cheese is a dairy product that contains protein, vitamins, minerals, and healthy fats. While it can be included in any diet, people with diabetes should pay attention to nutrition labels and consume cheese in healthy amounts. Most cheeses contain little to no carbohydrates, which makes them low on the glycemic index (GI) scale. This means that cheese can help maintain glucose levels by slowing down the breakdown of glucose and providing a long-lasting source of energy. Low-fat cheeses such as cottage cheese, ricotta cheese, and mozzarella are especially good choices for keeping blood sugar levels in check.
Nuts, such as walnuts, almonds, peanuts, and pistachios, are also a healthy snack option for people with diabetes. They are a good source of protein, fibre, and healthy fats, which can help stabilise blood sugar levels. In addition, studies have shown that consuming nuts can lead to significantly lower levels of diabetes-related biomarkers, including fasting blood glucose and plasma insulin. For example, almonds may improve heart health and contain magnesium, which is important for glucose metabolism. However, it is important to control portion sizes when consuming nuts due to their high-calorie content.
When combined, cheese and nuts can make for a nutritious and satisfying snack that can help manage hunger between meals and stabilise blood sugar levels. For example, cottage cheese can be paired with fruits, nuts, crackers, or seeds. Just be mindful of the crackers you choose, as some brands are high in refined flour and added sugar, which can negatively affect blood sugar levels. Instead, opt for crackers made with 100% whole grains.
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Portion sizes are important for both foods
Nuts are also a good snack for glucose as they are high in protein, fiber, and healthy fats. They can help manage hunger between meals and keep blood sugar stable for hours. However, it is important to control portions when consuming nuts as they contain high calories. Studies have shown that higher nut intake is associated with significantly lower levels of diabetes-related biomarkers, including fasting blood glucose.
When snacking, it is important to stick to a schedule to keep blood sugar steady throughout the day. It is also crucial to choose snacks that are rich in protein, fiber, and healthy fats, as these nutrients can help stabilize blood sugar levels. For example, a quarter-cup of cottage cheese with half a cup of fruit or a piece of low-fat string cheese can be a good snack option.
In general, it is recommended to give your body two to three hours between meals to reduce blood glucose levels before eating again. It is also important to drink water first to avoid overeating and to eat mindfully, avoiding distractions such as watching TV.
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Both foods can be combined with other healthy foods
Cheese and nuts can be combined with other healthy foods to make a nutritious and well-rounded snack. For example, cottage cheese goes well with fruits, nuts, crackers, and seeds. A quarter-cup of cottage cheese with half a cup of fruit or some low-fat string cheese with whole-grain crackers can be a great, healthy snack.
Romano cheese is another option that can be grated onto salads and vegetables. This type of cheese is high in omega-6 fatty acids and has a similar vitamin profile to most other cheeses. Cheddar cheese is also a good option, with 6 grams of protein and 115 calories per ounce, but artificial flavorings and colors should be avoided.
When it comes to nuts, a handful of almonds, walnuts, macadamia nuts, cashews, pistachios, or peanuts can be a nutritious and high-fiber snack. These nuts can also be combined with other healthy foods, such as dry-roasted peanuts with cheese cubes or peanut butter with celery or apple slices. Trail mix, which typically includes nuts, seeds, and dried fruit, is another option that provides both carbs and protein.
It is important to note that while cheese and nuts can be part of a healthy snack, they should be consumed in moderation as part of a balanced diet. The exact amount to consume depends on individual factors, such as height, weight, and dietary goals. Additionally, when choosing crackers or other complementary foods, opt for whole-grain or low-carb options to avoid spikes in blood sugar.
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Frequently asked questions
Cheese can be a healthy snack for people with diabetes, as it contains protein, vitamins, minerals, and healthy fats. However, it should be consumed in moderation as part of a balanced diet.
Nuts such as walnuts, almonds, and peanuts are good snacks for diabetics as they have high levels of protein, fibre, and healthy fats. However, nuts are high in calories, so it is important to control your portions.
Good snacks for people with diabetes include foods that are high in protein, fibre, and healthy fats. Some examples include cottage cheese, hummus, eggs, and yogurt.
It is important to stick to a schedule and eat at the same time each day to keep blood sugar steady. It is also recommended to combine lean protein and healthy carbs to keep blood sugar stable for longer.
