Snacks; It stabilizes your blood sugar and prevents fast hunger, overeating at the next meal, and speeds up your metabolism. It helps you lose weight by keeping your appetite under control and helps you stay constant at your desired weight. In addition, if the main meals are eaten gradually and fed with frequent intervals, it helps the gastro-digestive system to work systematically and then relax. Otherwise, your blood sugar drop may cause your meals to be stored in the next meal and you may experience weight problems in the continuity.
Especially those with diabetes, those who have reactive hypoglycaemia and those with diseases such as stomach disorders should definitely make a snack.
The amount of what is consumed and consumed is as important as making the snack. Snacks should not contain high calories compared to main meals, and fast digesting foods should be preferred. Instead of fatty, high-sugar snacks, dried fruits such as milk, fruit, nuts, walnuts, dried fruits, cereal flakes, diet biscuits, fruit with yogurt, grissini, light milk desserts, ice cream, etc. May eat. In order to balance the insulin level of individuals with weight problems or diabetes, they should choose a meal that will take carbohydrate and protein together instead of dessert. For example; It is recommended to consume milk-bread crumbs, yoghurt-fruit or fruit-walnut, hazelnut, cheese-bread. Another important issue is dietary biscuits. Diet biscuits are recommended to be consumed compared to other biscuits, since their calories are reduced. However, attention should be paid regarding the amount. If you consume 2-3 packs in one sitting or consume a pack in addition to another food, you can cause excess calories. The times of the snacks are generally recommended to be done on average 3 hours after the main meals. You can have your breakfast late, you can pass lunch without a break. If you eat your food without overdoing it, you will be hungry again after 3-4 hours. You should not interrupt your snack without waiting for this hunger. You should always keep your blood sugar constant, preventing falls and spikes. You should start the main meal 2-3 hours after the snacks and have dinner before 19:00. You should have made a light snack until 2 hours before bedtime.
Alternatives you can consume in the snack
- If you want yogurt and fruit, you can add 2-3 walnuts. (Walnuts are recommended to be consumed sufficiently, in addition to nutrients, primarily because of balancing your glucose level and many other benefits.
- Cinnamon milk and cereal flakes (half a teaspoon of cinnamon daily balances blood sugar and increases our resistance.
- Dried fruits and 6-7 nuts or almonds (dried fruits are rich in fiber, minerals, vitamins, phytonutrients, potassium and are recommended to be consumed.
- 1 packet of diet biscuits or ½ diet biscuits and 1 cup of milk (2 cups of milk-yoghurt should be consumed daily. Those with lactose intolerance should prefer yoghurt.
- 1 slice of cheese and 1 slice of bread (can be consumed with tomato-cucumber)
- Breadcrumbs and milk, or 1 slice of bread and yogurt (flaxseed added to yogurt will lower your cholesterol and be good for your constipation.
- A small bowl of chickpeas, raisins, hazelnuts - almond mixture (this mixture is recommended as it will take a little more time while eating.
- Adding 1-2 pieces of chocolate or cinnamon-honey to 1 glass of milk within the first 30 minutes after the sport both backs up your empty glycogen stores and eliminates your sugar needs.
It is recommended that other snacks should not be consumed as they cannot control your insulin level and cause you to gain weight.
If you do not want the foods that should be restricted now to be banned in the future, you should care about a healthy diet in an adequate and balanced way.
Especially those with diabetes, those who have reactive hypoglycaemia and those with diseases such as stomach disorders should definitely make a snack.
The amount of what is consumed and consumed is as important as making the snack. Snacks should not contain high calories compared to main meals, and fast digesting foods should be preferred. Instead of fatty, high-sugar snacks, dried fruits such as milk, fruit, nuts, walnuts, dried fruits, cereal flakes, diet biscuits, fruit with yogurt, grissini, light milk desserts, ice cream, etc. May eat. In order to balance the insulin level of individuals with weight problems or diabetes, they should choose a meal that will take carbohydrate and protein together instead of dessert. For example; It is recommended to consume milk-bread crumbs, yoghurt-fruit or fruit-walnut, hazelnut, cheese-bread. Another important issue is dietary biscuits. Diet biscuits are recommended to be consumed compared to other biscuits, since their calories are reduced. However, attention should be paid regarding the amount. If you consume 2-3 packs in one sitting or consume a pack in addition to another food, you can cause excess calories. The times of the snacks are generally recommended to be done on average 3 hours after the main meals. You can have your breakfast late, you can pass lunch without a break. If you eat your food without overdoing it, you will be hungry again after 3-4 hours. You should not interrupt your snack without waiting for this hunger. You should always keep your blood sugar constant, preventing falls and spikes. You should start the main meal 2-3 hours after the snacks and have dinner before 19:00. You should have made a light snack until 2 hours before bedtime.
Alternatives you can consume in the snack
- If you want yogurt and fruit, you can add 2-3 walnuts. (Walnuts are recommended to be consumed sufficiently, in addition to nutrients, primarily because of balancing your glucose level and many other benefits.
- Cinnamon milk and cereal flakes (half a teaspoon of cinnamon daily balances blood sugar and increases our resistance.
- Dried fruits and 6-7 nuts or almonds (dried fruits are rich in fiber, minerals, vitamins, phytonutrients, potassium and are recommended to be consumed.
- 1 packet of diet biscuits or ½ diet biscuits and 1 cup of milk (2 cups of milk-yoghurt should be consumed daily. Those with lactose intolerance should prefer yoghurt.
- 1 slice of cheese and 1 slice of bread (can be consumed with tomato-cucumber)
- Breadcrumbs and milk, or 1 slice of bread and yogurt (flaxseed added to yogurt will lower your cholesterol and be good for your constipation.
- A small bowl of chickpeas, raisins, hazelnuts - almond mixture (this mixture is recommended as it will take a little more time while eating.
- Adding 1-2 pieces of chocolate or cinnamon-honey to 1 glass of milk within the first 30 minutes after the sport both backs up your empty glycogen stores and eliminates your sugar needs.
It is recommended that other snacks should not be consumed as they cannot control your insulin level and cause you to gain weight.
If you do not want the foods that should be restricted now to be banned in the future, you should care about a healthy diet in an adequate and balanced way.