Diabetics, this is the snack you need for those 4 pm sugar cravings

Diabetics, like many of us, may also struggle to find perfectly satiating and healthy snack options to counter those early-evening hunger pangs. But we have some help. Nutritionist Shilpa Arora vouches for mulberries as the optimum 4 pm snack — not just for us but also for those watching their blood sugar. “For your sugar cravings, go for dried mulberries as they are a powerhouse of vitamins. Nature has a huge range we, just need to choose,” shared Arora.

Why should diabetics have mulberries?

Mulberries are generally good for consumption as they have a relatively low glycemic index (GI). “This slows and lowers the rise in blood glucose levels compared to high-GI foods. Mulberry, in general, has a lower glycemic index and higher water content, which helps with portion control and satiety. Dehydrated mulberries can still be enjoyed but with careful attention to portion sizes and perhaps pairing them with other foods that can help moderate the impact on blood sugar levels,” said Dr Pooja Pillai, consultant physician and diabetologist, SPARSH Hospital, Bengaluru.

According to Dr Pillai, the antioxidants and anti-inflammatory compounds in mulberries, such as resveratrol, may help reduce inflammation and oxidative stress, which are common issues in diabetes. “Mulberries are also rich in vitamin C, fibre, boost immunity, promote good health, and have some anti-ageing properties,” said Dr Pillai.

Fresh mulberries have a low GI, which makes them suitable for diabetics. “However, dehydration concentrates the sugars, potentially raising the glycemic load (GL) of the fruit. Despite this, the fibre content in mulberries still helps moderate the overall impact on blood sugar. It’s essential to pay attention to portion sizes to keep the glycemic load in check,” Abhilasha V, chief clinical nutritionist and HOD, Cloudnine Group of Hospitals, Bangalore told indianexpress.com.

Do you have mulberries? (Source: Pixabay)

How much to have?

Consume a small handful (about 1/4 cup) of dehydrated mulberries as it is a reasonable portion, aid Dr Pillai. “Combining dehydrated mulberries with a source of protein or healthy fat, such as a few nuts or a piece of cheese, can help balance blood sugar levels and provide sustained energy, shared Dr Pillai.

Consuming larger quantities could lead to a higher intake of natural sugars, which may not be advisable for blood sugar management, cautioned Abhilasha.

What to note?

When selecting dehydrated mulberries, it’s important to choose unsweetened varieties, as added sugars can negate the health benefits and significantly impact blood glucose levels. Checking labels for any added preservatives or sweeteners is also advisable, said Abhilasha.

 

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It would however be better to discuss any dietary changes with a healthcare provider while keeping track of how the body responds to the consumption of mulberries.

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