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Sarina’s Sephardic Cuisine app includes over 160 easy to follow recipes, photos and video links to demonstrations. 

Sunday, August 09 2015
Healthy Snacks Lower Blood Sugar

Lately my consciousness has been raised about lowering blood sugar. I am not a diabetic, but live with one. Often it is the snacks we eat that are full of sugar. I visited a nutritionist a few weeks ago and she said there is not one fruit juice I could have. They all are full of sugar no matter what it says on the label.

I am not a bread eater, especially not in the morning. I always found that bagels and bread made my blood sugar spike when the carbohydrates turn to sugar.  My nutritionist said I have to have a whole grain at breakfast. In my mind, eating any carbohydrate was a no-no. I always felt that the most important of the food groups was protein. Of course you need fruits and vegetables and milk.

The nutritionist insisted it was more about the balance of foods at each meal, and eating every 3-4 hours that was important. Things have changed. At each meal, I was to 50% vegetables, 25% protein and a whole grain (rice, bread, pasta, quinoa, etc).  I was eating whole grains twice a week each.  Clearly I have to adapt to more carbohydrates. 

Be careful though. Replacing ice cream with yogurt will mean the same sugar content but less fat. The sugar makes you want to eat more and triggers an internal reward system.

I think snacks are a problem for everyone. Four p.m. rolls around and you are looking for food. It’s not time for dinner, but you need something, a piece of chocolate, a bag of chips, something to push away the hunger. There are simple things to do to make snack healthy.

Replace chips with popcorn or veggie chips low in sugar. It’s ok to have 2 oz of dark chocolate, just don’t overdo it. If you like wine after dinner, decrease the dinner starch. Each glass of wine is a half starch.

Replace sour creams dips with humus. There are so many kinds that can be made by whipping them up in the food  processor.  Here is a new favorite to be served with veggies or your favorite crackers.

Roasted White Bean Humus

  • 1 15 oz can sliced beets
  • 1 15-oz can white beans, drained and rinsed
  • Zest and Juice of 1 lemon
  • 1 clove garlic
  • 2 TBS olive oil
  • 1 tsp salt
  • ¼ tsp black pepper
  • 1 tsp parsley, freshly chopped

  1. Place all ingredients of food processor and puree until smooth.
  2. Serve with fresh veggies.

May be stored in refrigerator for 4 days.

Posted by: Sarina AT 09:48 pm   |  Permalink   |  Email
Photos above by Mark Greenberg

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