Thursday, August 4, 2022
Wednesday, August 3, 2022
Diabetes: Healthy snacks to keep your sugar levels in check - Hindustan Times
- From refreshing fruits, gut-healing probiotics to protein-rich mini-meals, Gut health expert and nutritionist Avantii Deshpaande suggests some healthy snacks that people with diabetes can incorporate in their diet easily.
Living with diabetes requires careful and healthy meal planning that keeps one's blood sugar levels controlled and inflammation in check. Balancing your diet with the right amounts of protein, carbs, vitamins and healthy fats could make one feel satiated as well as active and sharp during the day. Once you decide the basic structure of your meals, it is also crucial to think in advance about snack time. (Also read | Diabetes: Signs of poor blood sugar control in everyday life)
Many people may give in to sudden cravings in between the meals and that could result in a spike in blood sugar levels. From refreshing fruits, gut-healing probiotics to protein-rich snacks, Gut health expert and nutritionist Avantii Deshpaande suggests some healthy snacks that people with diabetes can incorporate in their diet easily.
"Keeping the blood sugar in range as indicated by the doctor might be tough at times because not just lifestyle changes in terms of diet and exercise but also stress management and sleep strategies play a vital role. In order to manage better sugar control and prevent the spikes it is recommended to eat a healthy plate, including protein in every meal, including 5 serves of fruits and vegetables, focusing on hydration, reducing simple sugars and processed foods," says Deshpaande.
The nutritionist also suggested some quick and easy ideas one can try during the snack time:
1. Protein snacks
Dry snacks: This is the best way to avoid the spikes and still feel satiated. So along with your cup of sugar-free chai you can surely munch on some handy snacks like Makhanas, Moong Khakras, namkeen made with dry fruits like almonds, roasted chana, or peanuts.
Another great way to manage your snack time is making small bags or packets of nuts like almonds, walnuts seeds, pumpkin seeds, flax seeds, and a few dry fruits like dry figs. Apricots, dates, and black raisins.
Small fresh snacks: Easy to make dal chillas, sprouts chaat, paneer or tofu cutlets, homemade dhokla, methi or palak paratha, or egg omelettes are great options to serve as 4 pm snack ideas, which will keep you full until the dinner time.
2. Healthy sweets
Yes, that's right. Not all desserts or sweets spike insulin levels. Sweets prepared from good fats like nuts and seeds and sweetened with natural sweeteners like dates or dry figs will satiate your sweet tooth without causing any rise in glucose levels. The best part is that it will keep you fuller for a longer time and to add to it the happiness of eating a sweet. So, a tiny-size dry fruits ladoo made with jaggery or dates is the best choice. But be sure it is a nut-based sweet as the good fats are something most important to avoid a spike.
3. Daily dose of probiotics
Diabetes is caused due to inflammation. Gut-healing bacteria are an excellent source for reducing inflammation. Curds contain lactobacilli which act as probiotics. So, for a snack having a small pack of Greek yogurt or homemade curds with fruit is an excellent idea. Make sure there is no extra sugar added
4. Don’t just have fruit as a snack
Fruits are good prebiotics and snack time is a good time for fruits. However, instead of having fruit independently, combine it with a protein source like curds, nut butter, or just a fistful of almonds. This will ensure there are no sudden sugar rises in case the fruit is overripe. There is no limitation to any fruit as long as you combine it in this way.
5. Repeat your healthy breakfast
To ensure you don’t overeat at dinner time, especially for office goers carry a small portion of the breakfast prepared in the morning and have it during this time. In fact, having overnight oats is a brilliant idea at snack time. It's nourishing and filling too.
"A diabetic person really feels lost as to which is the best snack so, make most of the snack choices suggested and see the difference in your sugar readings," concludes Avantii Deshpaande.
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Diabetes: Healthy snacks to keep your sugar levels in check - Hindustan Times
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4 snacks to boost your metabolism this season - Times of India
Hummus is traditionally made with boiled chickpeas, which are known to be a good source of protein. When this hummus is made with some chilli powder, sesame oil, garlic cloves, tahini, and black pepper; it helps in boosting that metabolism. This is because red chilli contains capsaicin which creates heat in your body that helps burn that extra energy.
4 snacks to boost your metabolism this season - Times of India
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Tuesday, August 2, 2022
Hungry at 2 a.m.? Nutritionists suggest these 11 quick and easy snacks - Fortune
If you’ve ever lain awake at 2 a.m. with your stomach rumbling, staring at the ceiling wondering what to eat, then this is for you. “If you are hungry, you should eat something, regardless of the time of day,” says Aimee Takamura, registered dietitian and director of wellness and sustainability at Restaurant Associates. “The act of eating late at night does not affect metabolism or lead to many of the adverse effects you may have heard of. The quantity and quality of food is what you should be more concerned about.”
In fact, if you happen to be a night owl or someone who stays up late on a regular basis, it’s perfectly normal to have late-night cravings.
“We need to get rid of this idea that our stomachs close at 6 p.m.,” says Dalina Soto, a registered dietitian and founder of Your Latina Nutritionist. “You are still alive and your body needs energy.”
In those instances, you’ll want to reach for foods that are high in protein and fiber to keep you full. “I recommend snacking on a combination of foods that contain fiber, lean protein, and some heart-healthy fats,” says Takamura. “These nutrients provide a more stable release of energy versus a sugary snack that can cause a ‘rush’ after consumption.”
Some quick and easy snacks include Greek yogurt, nuts and seeds, crackers, popcorn, hummus, toast, hard-boiled eggs, low-fat cheese sticks, peanut butter or cereal and milk. You may even want to consider a pre-bedtime snack to stave off late-night cravings.
“If you have dinner well before bedtime, try incorporating a snack a couple of hours before you go to sleep. Smoothies may be a great option because you can blend in anything from fruits and vegetables to oats, flax, yogurt, avocado, and more,” suggests Takamura. “It’s easier to drink your food than chew it and also easier to digest, so something liquid in the later hours of the evening may be ideal. Again, aim to get a mix of protein, fat, and fiber.”
But if you’re someone who has indigestion, heartburn, or gastroesophageal reflux disease (GERD), you’ll want to limit foods that can trigger a response, such as high-fat, spicy, and acidic foods, suggests Takamura. And if you find yourself reaching for a midnight snack more often than not, it may be time to talk with your doctor for a referral to a health care specialist such as a registered dietitian, behavioral therapist, physiologist, or psychiatrist who may be able to provide individualized care.
“For individuals with diabetes, it is wise to test blood glucose to see if hunger is related to blood glucose level, which will help determine the type of snack selected,” advises Julie Grim, national director of nutrition for the American Diabetes Association.
However, if you’re consistently being awakened by hunger, you want to ensure you’re eating enough throughout the day.
“I see a lot of people filling up on volume and fiber but not calories and then wondering why they are starving at night,” Soto continues. “We should not be afraid of calories; they are our body’s energy. Check in with yourself and try not to go more than three to four hours without a meal or snack.”
Just as important as eating enough calories is staying hydrated, which for the average person means drinking two to three liters of water per day.
“Water is crucial, but hydration is beyond drinking water. Your diet can keep you hydrated too. Any foods and liquids that have fluid content are hydrating for the body,” explains integrative nutritionist Selena Ayala. “In addition, foods like fresh fruits and vegetables tend to hold a high water content and have fiber, which provides other nutrients to your body and your diet.”
Some examples of foods high in water content are cucumbers, tomatoes, apples, oranges, watermelon, and peaches. Savory foods such as olives, pickles, celery, bone broths, and cottage cheese are also high in water.
Most important, experts recommend listening to your body’s needs.
“I believe in listening to the body’s signals and honoring the cravings,” says Ayala. “To treat the night waking, it’s important first to address the root of the problem, whether that’s caffeine intake, dehydration, or stress hormones. The principles are to balance the cravings, keep it simple with snacking, maybe prep food for late-night snacking, and watch the portion size. Then find the right-size fit for snacks.”
Hungry at 2 a.m.? Nutritionists suggest these 11 quick and easy snacks - Fortune
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Monday, August 1, 2022
5 Non-Veg South Indian Snacks You Must Try - NDTV Food
South Indian cuisine has a special quality that appeals to all food lovers. We all have savoured eating idli, medu vada, banana chips, and other delectable snacks. While this nation has a more extensive fan base for these delights, we are bringing you something fresh to taste today. Here we have some yummy non-veg south Indian snacks for you to make.
5 Non-Veg South Indian Snacks You Must Try - NDTV Food
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7 healthy snacks to make for your road trips - The Washington Post
Anyone who’s ever said that “it’s about the journey, not the destination” probably had a car full of good road trip snacks. The food sets the tone for a long ride, and a sufficient stock of goodies can help eliminate hangry outbursts, desperation gas-station junk food and maybe even those trips to the drive-through window.
Sure, sweet, salty, crunchy and handheld treats are the name of the game. That doesn’t have to mean a “Supermarket Sweep”-style dash down the snack aisle. You can make lighter, more healthful versions of many of these favorites at home. Supplement with plenty of fresh fruit and vegetables, plus water, and you’ll get your road trip off on the right foot. Here are some options to consider from our Recipe Finder.
Homemade Cheez-Its. This riff on the miniature cracker is thicker and cheesier than what you buy at the store. They can be stored for up to a week, meaning there’s a good chance you’ll have enough for both legs of your trip, assuming they’re not all gobbled up immediately.
Nutty Oat Bars. So often a car ride starts out early in the morning, before we’ve had a chance to have breakfast. For a meal on the go, these bars packed with oats, nuts, seeds and dried fruit are a great option, whether you want to eat before or after you get in the car. Like a bunch of the recipes here, this one is from our Nourish columnist, Ellie Krieger.
Whole-Wheat Blueberry Muffins With Honey and Cardamom. As with the oat bars, Ellie offers a better-for-you bake, this one made with whole-wheat flour, enhanced with the tenderizing effects of yogurt and honey.
Fruit and Nut Energy Bars. There’s no flour, egg or added sugar in these slightly chewy bars with an appealing crunch from the mix of seeds and nuts.
Savory Cereal Snack Mix. Sure, we all love bagged Chex mix. Ellie suggests a more healthful strategy that incorporates olive oil, chickpea snacks, whole-grain pita chips and, yes, rice or wheat Chex.
Speedy Homemade Hummus. Even four years and one car later, I’m still recovering from letting our then-1-year-old son eat hummus during a pit stop on the way to the beach. However, if you’re not concerned about a baby smearing dip all over the dashboard, then this favorite is an ideal thing to pack up in containers for a filling, protein-packed snack. Pair with whole-wheat crackers or crudites.
Lunchbox Charcuterie. Let all your travelers pick and choose their preferred mix of crackers, fruit, vegetables, cheese and sliced meat, and then pack in a handy bento-style box. The combo allows everyone to eat as much or as little as they want, whenever they want.
7 healthy snacks to make for your road trips - The Washington Post
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Saturday, July 30, 2022
These Five Trends Will Redefine Global Snacks to 2027 - Euromonitor International
Snacks sits on the cusp of transition. 2021 saw a more than encouraging sales performance, with constant retail growth accelerating by 0.8 percentage points to reach USD620 billion. This was fuelled by the return of social snacking and impulse purchases after COVID-19 vaccines were rolled out. 2022 will challenge real value and volume growth again, with Ukraine’s invasion causing a historically high inflation surge, pushing up production costs and applying more pressure to faltering supply chains. Yet, amidst more frugal lifestyles, snacks should weather these more volatile conditions without drama. Five key trends are to shape global snacks to 2027.
New consumption occasions for hybrid lifestyles
The lifting of most COVID-19 measures in 2021, thanks to rising vaccination rates, has created a new set of hybrid lifestyles; where the home remains a stronger hub than pre-pandemic, but people are also back to living, socialising and eating outside the home. Eating snacks at home remains the strongest snacking habit mentioned by survey respondents in 2022. And, as office workers around the world have only partially returned to the office, this response rate is still higher than pre-pandemic.
Snackification is also still strong, as more consumers have moved away from set mealtimes throughout the day. Breakfast represents a promising avenue for snacks players, as the hybrid worker desires convenience and time-saving. Weekday lunchtimes are also potential functional snacking occasions. An example of an industry response is the launch of RXBAR A.M. protein/energy bar in the US in 2022, which is positioned as a hassle-free, healthy, yet also indulgent breakfast solution.
Elevated experience through permissible indulgence
As the economic context forces many to rethink their spending habits, snacks, which remain a relatively low type of discretionary expense, can still feel like a treat. Although split on whether to increase or decrease their holiday budget, survey respondents do want to spend less overall, but more on groceries and health and wellness.
In this context, permissible indulgence through smaller treat sizes, higher-profile ingredients and sensorial novelty remain effective strategies.
Plant-based craze: Dairy alternatives populate sweet treats
The permeation of plant-based alternatives into snacks accelerated in 2021. More and more consumers perceive these as a healthier choice, although environmental concerns will also increasingly be a sales driver. In 2021, ice cream saw plant-based claims proliferate geographically outside mature markets. Etiqueta Verde competes with Not IceCream in Argentina, Yamo offers a yam-based alternative familiar to consumers in Brazil, while Kaju Vegan targets those with lactose intolerance in Egypt.
In mature markets, plant-based also gained ground quickly in chocolate confectionery. Mars and Lindt, for instance, launched dairy-free variants in the UK and Canada, respectively. However, the trend is not growing seamlessly everywhere, with more scepticism in Europe about the health credentials of plant-based snacks. Future offerings will need to be compelling both in their taste profile and from an ingredients point of view, to avoid the feeling of sacrificing indulgence.
Energy- and brain-boosting as new frontiers in health benefits
In many markets, snacks are blurring the lines with (and even cannibalising) the vitamins and dietary supplements category, by bringing to the market products with attractive functional benefits for the body and, increasingly, the mind. Energy- and brain-boosting, notably as potential competition to coffee and energy drinks, show long-term potential.
In Colombia, where access to vitamins and dietary supplements is limited due to high prices and a low presence in traditional retail, Viva Vita gummies with vitamins were launched for various age groups, both in plastic jars for home consumption and pouches for on-the-go.
Sustainable snack propositions: From claims to solutions
In 2022, sustainability remains less front-of-mind and largely a brand differentiator. Yet alongside company pledges, increased consumer awareness of its various facets, and even a greater need to diversify ingredients amidst ramping inflation, sustainability is set to become an essential component of the product proposition by 2027.
Whilst chocolate confectionery is most exposed to a potential backlash in terms of social responsibility around cocoa supply, all snacks players will need to address mounting sustainability issues, such as poverty, food and packaging waste, climate change and renewal of resources. Certifications such organic and fair trade lead the way in snacks, but packaging is amongst the biggest avenues for innovation. The natural character of ingredients and their sourcing is amongst the most viable, long-term routes to more sustainable snacks.
Future outlook for snacks
The economic outlook for the coming years continues to look tough, and perceived value will be a key consideration when consumers are looking at what to spend their money on. Whether suggesting a breakfast solution, a luxurious product with a new texture and flavour profile, a vegan alternative to chocolate biscuits, chocolate that helps focus, or a more locally sourced product, the perceived value for money will need to be unequivocal.
If you want to read more about snacks, click here.
These Five Trends Will Redefine Global Snacks to 2027 - Euromonitor International
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Americans will spend more on Super Bowl snacks in this year's strong economy - Quartz
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