(Diabetes) "Lose weight and lower your risk of diabetes"… 7 snacks you should keep on hand

Snacks eaten outside of meals can provide the nutrients you need throughout the day. However, depending on the snack you choose, they can either be beneficial to your health or detract from the benefits of a healthy diet. Preparing snacks in advance can help you avoid the mistake of grabbing random food when you're hungry. Here's a list of snacks with various health benefits, based on information from the British media outlet Express.

△ 50g of olives to lower blood sugar

 

Olives are rich in monounsaturated fats, which help prevent heart disease, and vitamin A, which is good for eye health. Recent research has also shown that olives can aid in weight loss and reduce the risk of type 2 diabetes. The study found that elenolic acid, a naturally occurring compound in olives, stimulates the release of hormones that help lower blood sugar levels, thereby helping regulate blood sugar levels and suppressing appetite, potentially contributing to weight loss.

 

△ 25g (3 cups) of popcorn, good for your gut health

Popcorn can help strengthen your gut microbiome. It's a whole grain and rich in fiber, which aids digestion and provides resistant starch, a prebiotic that feeds healthy bacteria. Just make sure it's homemade, not sweetened or flavored.

 

△ 50g of hummus to reduce calorie intake

Hummus is a dipping sauce made from mashed chickpeas mixed with oil, garlic, and other ingredients. Studies have shown that eating hummus in the afternoon can reduce evening snacking and calorie intake by up to 250 calories per day. Chickpeas, the main ingredient in hummus, are rich in plant-based protein and fiber. Both nutrients increase satiety and keep you feeling fuller longer, which can help suppress appetite and reduce calorie intake.

  △ 28g of dark chocolate (2-3 pieces) to reduce appetite

 

Research shows that eating chocolate reduces hunger. However, for health, dark chocolate is better than milk chocolate. Dark chocolate affects ghrelin, the appetite hormone, reducing hunger. In fact, one study found that simply smelling dark chocolate can reduce appetite. When choosing chocolate, choose dark chocolate with a cocoa content of at least 75%, and consume in moderation, considering the sugar content.

 

△ 30g (1/4 cup) pumpkin seeds to help you sleep

 

Tryptophan, found in pumpkin seeds, is an essential amino acid that converts into serotonin and melatonin, which play a crucial role in regulating sleep. Melatonin signals the brain that it's time to sleep, while serotonin promotes sleep.

△ 28g of walnuts to maintain cognitive function

 

Nuts are known to provide various health benefits. Among them, walnuts have been shown to improve cognitive function. Walnuts contain alpha-linolenic acid, an omega-3 essential fatty acid that reduces oxidative stress. Furthermore, vitamin E and polyphenols reduce inflammation, contributing to brain health.

 

△ Two boiled eggs to prevent muscle loss

 

As we age, muscle mass naturally decreases, leading to a gradual decline in exercise capacity and strength. The protein found in eggs can help prevent this. Eggs contain amino acids, the building blocks of protein, which help maintain muscle mass in old age. In particular, leucine, an essential amino acid found in eggs, is crucial for muscle synthesis and maintenance.

 

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I plan to eat one boiled egg a day~~

Pumpkin seeds seem to help with sleep.

I guess I'll have to find out how to eat it too.