Choosing Smart Snacks

Many of us who like to snack while certain times. It turns snacking habit is not entirely bad.

According to Prof. Dr.. Made Astaman of Bogor Agricultural University (IPB), snacking can be a good habit as long as we choose cemilannya smart.

Indonesia is the third country in the world where people eat a lot of snacks-after China and Japan. Small food sales increased from 11% (2007) to 15% (2008). Snacks are many in the market on average contain lots of fat, sugar and / or sodium. This type of snack food category with value indeksglikemi (IG) high. Then snacks should be avoided by people with type 1 and 2 diabetes, hypertension, hyperlipidemia (excess fat), kidney problems, cancer and obesity.

IG is the carbohydrate content in food, which can raise the body’s blood sugar levels with a value between 0-100. Based on the research of Prof.. Dr.. Made Astawan with MOH and MOA, categorize snacks on the market as a food with a low GI (<55), medium GI (55-70), and high GI (> 70).

Snack bar snack of soy flour and dry fruits classified as low GI (protein content and high fiber, sugar and low starch digestibility). IG Brown belonged to low-moderate; biscuits were moderate. But the chocolate wafers, potato chips, and croissants including high GI group.

When eating foods with a low GI, carbohydrates into glucose changes happen slowly and gradually, so that the peaks / fluctuations in blood sugar levels will be low. It’s good for diabetase, which needs to maintain stable blood sugar levels. In addition, because slowly digested will delay hunger or satiety for longer, so food lower air-IG great for people who are overweight.

Not that foods high air-IG is not good. As long as used properly, it would be beneficial. Air-high GI foods are well used to recover the body after strenuous physical activity or during fasting. For sportsmen, increased blood sugar levels quickly needed to immediately be processed into energy. So also with the children who are still in a period of growth and development.

For those who are dieting, snacking can hold your hunger until the real meal hours. While this may seem more reasonable, to avoid flab. However, a snack can be the right choice to fill the stomach when hungry perch. However, you need to carefully select the right type of snack.

Different types of foods can you eat when on a diet include beans, whole grains, yogurt, cheese, fruits, and vegetables. If you want to consume dairy products, then choose low-fat (low fat).

Other examples of ideal snack that you can enjoy include carrots, raw vegetables, celery stalks, one cup of chocolate pudding (fat free), crackers, granola, cottage cheese, popcorn, vegetable juice, grapes, cantaloupe, blueberries, yogurt, and soy beans.

Complex for a snack, you can try this fun recipe. First of all, spread the ricotta chese on top of a cake made of rice, add the strawberries on it or other piece of fruit. This menu you can enjoy when hungry.