By Susan Burke MS, RD, LD/N, CDE, eDiets Chief Nutritionist
First of all, let’s clear the air about “GI.” Choosing low-GI snacks is not as hard as you might imagine. We’re not talking glycemic index, an indirect measure of how a portion (generally 50 grams) of carbohydrate food raises blood sugar within a specified period of time. A better index would include other characteristics of foods, such as fat content and calories, because numerous factors influence a food's effect on blood-sugar levels.
At eDiets, GI means the Glycemic Impact Diet. We’ve taken the scientific evidence about the glycemic index and glycemic load, an index that considers portion size and fiber, and created a plan that features 100-percent whole grain and unrefined carbohydrate foods and healthy fats and lean proteins. These foods cause a slower, more gradual blood sugar rise and help you control your hunger and your weight.
Scheduled snacking is a smart strategy for maintaining stable blood glucose and achieving your weight goal. When snacks are included in a healthy menu, you stay motivated by avoiding hunger, which is what often leads to people abandoning their program.
Top 9 Glycemic Impact Snacks
1. Yogurt: Buy low-fat or nonfat, no-sugar added yogurt; organic with “live cultures” are healthiest.
2. Nuts: An ideal combination of unsaturated fat, protein and carbs, nuts are portable and nutritious. Buy dry-roasted (no oil added) unsalted nuts; peanuts in the shell; average size is a “handful,” about 200 calories, depending on the variety.
3. Dips & Dippers: Avocado dip (guacamole), chickpea dip (hummus), or tomato salsa, all made without mayonnaise (use a little olive oil instead) with cut-up crunchy veggies.
4. Cheese: Low-fat varieties: read the label, the first ingredient should be skim milk. Nonfat or 1-percent cottage cheese is a great snack; mix with salad herbs or black pepper for added flavor. |
5. Cereal: 100-percent whole-grain cereal with a cup of nonfat milk.
6. Fruit: Whole fruit including berries, melon, apples, oranges and grapefruit have the most fiber and fewest grams of carbohydrate per serving. Eat along with some nonfat yogurt or low-fat cheese, or a handful of nuts.
7. Popcorn: Air-popped popcorn sprayed with olive oil and tossed with a tablespoon of Parmesan cheese.
8. Smoothies: Blend 1 cup of nonfat milk, ½ cup of nonfat sugar-free yogurt, 2 drops of vanilla extract and 1 cup of ice. Optional: add a ½ cup of berries.
9. Wrap-ups: Spread a small whole-grain tortilla with a teaspoon of mustard and wrap-up one ounce of any lean meat, including turkey or chicken breast,
roast beef, lean ham or shrimp. |
