Living With

The Crunch Factor for People with Diabetes

David Mendosa Health Guide August 28, 2012
  • Those people who don’t have diabetes yet take the crunchiness of their food for granted. Who doesn’t eat tons of potato chips, corn chips, and nachos?Those of us who need to manage our diabetes, that’s who. The most popular of the crunchy foods are high in carbohydrates that quickly...

29 Comments
  • Gretchen Becker
    Health Guide
    Aug. 28, 2012

    I like roasted almonds. I buy raw almonds and roast them myself, without added oil or salt. The problem is, the crunch is so nice I tend to eat too many.

    • David Mendosa
      Health Guide
      Aug. 28, 2012

      Dear Gretchen,

       

      That's the way I am with cheese -- particularly baked cheese.

       

      David

  • Arun
    Sep. 07, 2012

    I eat peanuts - roasted, not fried. I know some would say this isn't good,but I have been eating it for years with no bad effect including on my BG levels. 

  • Robin
    Sep. 07, 2012

    What I found to be more palatable than pork rinds are seaweed chips. I get these at my local health food store. If you can't find them, look on the internet. Amazon has Annie Chung's brand.  

    • David Mendosa
      Health Guide
      Sep. 07, 2012

      I just discovered them yesterday and bought them! Looking forward to a crunchy snack.

       

    • Robin
      Sep. 08, 2012

      You'll like them! They're great. And what's more, my dog won't touch them. More for me.

  • Robin
    Sep. 07, 2012

    I bought some porks rinds once. My dog loved them.

  • Anonymous
    michiel
    Sep. 04, 2012

    I have recently found freeze dried okra in Sprouts (our local organic grocery store).  They use the whole pod and freeze dry so they are beyond crunchy and yet have the taste of fried okra, which is delicious! So you can have the crunch of fried okra without the breading or oil.

    • David Mendosa
      Health Guide
      Sep. 04, 2012

      Thank you! We have Sprouts here too and okra is one of my favorite foods, even when not crunchy. I'm going to look for it today.

    • Anderee
      Sep. 04, 2012

      I love okra, too, and have recently found a new healthier way to enjoy it that is crispy .  Grilled okra, over hickory wood coals.  Spritz it with a little olive oil then place on the grill.  Turn until blacked all around.  Sprinkle with a little salt if you like and eat!  The less oil you use, the crispier and the cooler you let...

      RHMLucky777

      Read More

      I love okra, too, and have recently found a new healthier way to enjoy it that is crispy .  Grilled okra, over hickory wood coals.  Spritz it with a little olive oil then place on the grill.  Turn until blacked all around.  Sprinkle with a little salt if you like and eat!  The less oil you use, the crispier and the cooler you let it get it becomes less crispy.  Wonderful new southern technique that is even good dry roasted under a broiler...carefully, although the hickory or mesquite or applewood chip flavor is excellent.  Since I love the taste of okra, that doesn't matter to me.

      Thanks for the great newsletter!

      Andrea

  • Grandma G
    Sep. 02, 2012

    Please keep up the good work. 

    Does that new sugar imposter, Nectresse, cause any gastrointestinal upset that you are aware of?  I have IBS, and the fake sugars and sweeteners cause me terrible gas and cramping - I sure would be excited to find a sweetener that I could digest without discomfort.

    Have a great weekend.

    Marianne Stewart Goodman

    Magna,...

    RHMLucky777

    Read More

    Please keep up the good work. 

    Does that new sugar imposter, Nectresse, cause any gastrointestinal upset that you are aware of?  I have IBS, and the fake sugars and sweeteners cause me terrible gas and cramping - I sure would be excited to find a sweetener that I could digest without discomfort.

    Have a great weekend.

    Marianne Stewart Goodman

    Magna, UT

    • David Mendosa
      Health Guide
      Sep. 02, 2012

      Dear Marianne,

       

      Thanks. It doesn't cause me any problems when I use it.

       

      David

  • acetylcholine
    Sep. 02, 2012

    Some chicharron are fried in the lard that is rendered out of the pork skins being cooked. This is the original method.

     

    Ha

  • LAYALA
    Sep. 01, 2012

    WHEN I WANT A SALTY CRUNCHY FOOD ,  I EAT SALTY, ROASTED ALMONDS.  I HAVE READ THAT ALMONDS ARE ONE OF THE HEALTHIEST FOODS ON THE PLANET AND SINCE MY BP IS OK , I EAT THE SALTY KIND AND I GRAB A HANDFUL AND WALK AWAY FROM THE CAN.      

  • Anonymous
    Anonymous
    Sep. 01, 2012

    I adapted the flax wrap recipe from Wheat Belly (Dr William Davis) to make it crunchy. Microwave it longer in little 1/2 tsp dropped pieces on the coconut oil greased glass pan. Also added about 1/2oz shredded cheese (usually cheddar and parm) and 1/2oz (T) sunflower seeds. I like curry powder (1/4 tsp) and some ground black pepper as a seasoning ...

    RHMLucky777

    Read More

    I adapted the flax wrap recipe from Wheat Belly (Dr William Davis) to make it crunchy. Microwave it longer in little 1/2 tsp dropped pieces on the coconut oil greased glass pan. Also added about 1/2oz shredded cheese (usually cheddar and parm) and 1/2oz (T) sunflower seeds. I like curry powder (1/4 tsp) and some ground black pepper as a seasoning  instead of onion powder, but you could use anything you like. He also uses baking powder, but I usually leave it out. Base recipe is 3T (20gm) ground flaxseeds mixed with 1 small egg, a little salt and 1 1/2 T (15gm) melted coconut oil.  You can melt it in the pan you will microwave the crackers in if you like and then pour it into the mixing bowl. If you like it crisp, take about 2-1/2 min microwaved, cool 5 min, and enjoy. BTW, the flax would no longer have much breast/prostate cancer reduction benefit, since it is the water soluble portion that does this, but tastes great for low GI high fiber gluten-free crackers. PS I like Gaytan Domingo's chicharrones (they used to say something about humanely raised, not sure anymore)

  • HMM
    HMM
    Sep. 01, 2012
    • Anonymous
      Memorata
      Sep. 01, 2012

      As long as they hold out in the summer, I *love* fresh cucumbers, pickling size, for crunch.

  • SusanK
    Sep. 01, 2012
    I microwave ~1/4 c shredded fresh parmesan cheese on parchment paper till it stops bubbling--~1 minute in my microwave. A great cheesy cracker. Let it cool and you can top it w/lots of things
  • Dan Brown
    Sep. 01, 2012

    For a snack before dinner (if it's going to be late), I sometimes eat 8 or 10 radishes. I slice off the ends, cut them in half and stand them cut end up on a plate. I then sprinkle them all with salt. Then, I eat each one with just a dab of Ancient Organics ghee (made with Straus Creamery butter). Lots of crunch, and the fat (from the ghee) provides satiety...

    RHMLucky777

    Read More

    For a snack before dinner (if it's going to be late), I sometimes eat 8 or 10 radishes. I slice off the ends, cut them in half and stand them cut end up on a plate. I then sprinkle them all with salt. Then, I eat each one with just a dab of Ancient Organics ghee (made with Straus Creamery butter). Lots of crunch, and the fat (from the ghee) provides satiety so I am likely to eat less at dinner.

  • Anonymous
    Crunchy Chick
    Sep. 01, 2012

    Cut in rounds, thinly sliced daikon, a mild-tasting crunchy radish (looks like a big beige carrot) can stand up to any low-carb dip, never snaps like a chip or nacho, combines with any flavor you like in the dip. Same goes for jicama, thinly sliced.  Hollow out half a small peeled raw zucchini for a hot dog "bun" that won't get soggy. You can do the same...

    RHMLucky777

    Read More

    Cut in rounds, thinly sliced daikon, a mild-tasting crunchy radish (looks like a big beige carrot) can stand up to any low-carb dip, never snaps like a chip or nacho, combines with any flavor you like in the dip. Same goes for jicama, thinly sliced.  Hollow out half a small peeled raw zucchini for a hot dog "bun" that won't get soggy. You can do the same thing with half a small peeled cucumber, which goes especially well with Italian sausage.

  • Anonymous
    bluebird
    Sep. 01, 2012

    I love jicama "sticks" in lime juice!  They are very crunchy, flavorful, low carb and slow the digestion of your meal because of the acidity of the lime juice.  May be  listed as "yam bean" rather than jicama in your carb counter.

  • Darlene Lyons
    Sep. 01, 2012

    I love to eat Almonds with Sea Salt. They are addictive. I have always loved nuts for many years and since I have become a Diabetic I have found that I can eat lots. I will go overboard many times though. I have found recently some baked snacks by Lays that I can possibly get that are low in carbs. These are at my Walmart Store which I plan on trying in the...

    RHMLucky777

    Read More

    I love to eat Almonds with Sea Salt. They are addictive. I have always loved nuts for many years and since I have become a Diabetic I have found that I can eat lots. I will go overboard many times though. I have found recently some baked snacks by Lays that I can possibly get that are low in carbs. These are at my Walmart Store which I plan on trying in the future. I am always on the "look out" for new things to try. I also enjoy Hummas with my Barbara's Lite Rounds Original Crackers [these look like Ritz Crackers], 5/11 carbs.

     

    Thanks David for your great article and "new" ideas for snacks.

  • Anonymous
    Carbblaster
    Aug. 31, 2012

    I make cheese chips in the microwave.

    Step 1 - Place baking paper on the turntable

    Step 2 - Place a small handful of grated cheese on the baking paper and spread it out to the size of a large coaster

    Step 3 - Microwave on full power, keeping an eye on the cheese. It will start to brown from the edges first. Wait until the centre is almost as brown as the edges....

    RHMLucky777

    Read More

    I make cheese chips in the microwave.

    Step 1 - Place baking paper on the turntable

    Step 2 - Place a small handful of grated cheese on the baking paper and spread it out to the size of a large coaster

    Step 3 - Microwave on full power, keeping an eye on the cheese. It will start to brown from the edges first. Wait until the centre is almost as brown as the edges.

    Step 4 - Allow to cool for a few minutes. Break into chips and enjoy! Smile

     

    Note well. The success of this method is VERY dependant on the type of grated cheese used. I have found success with mozzarella or pizza mix cheese, but have had failures with other cheeses.

  • siffe
    Aug. 29, 2012

    I've never seen any ingredients other than pork skin and salt.  If any oil other than the rind's own fat is used for frying, it would have to be listed in the ingredients.

    • David Mendosa
      Health Guide
      Aug. 29, 2012
      That's a very good point! Thank you. David
  • Stumbo
    Aug. 28, 2012

    Add some no-salt natural peanut butter, (almond butter, etc.) to plain yogurt along with your favorite sweetener, chia for crunch and mix very well.

     

    Enjoy!

    • Stumbo
      Aug. 28, 2012

      Note: To reduce tartness of plain yogurt, after opening place a folded paper towel on top to absorb the whey. The paper towel will wick all the liquids. Change the paper towel after each serving. For much less tartness to start with, Greek yogurt is the way to go. Once you get the hang of it, you'll notice that the yogurt becomes a bit stiffer and the tartness...

      RHMLucky777

      Read More

      Note: To reduce tartness of plain yogurt, after opening place a folded paper towel on top to absorb the whey. The paper towel will wick all the liquids. Change the paper towel after each serving. For much less tartness to start with, Greek yogurt is the way to go. Once you get the hang of it, you'll notice that the yogurt becomes a bit stiffer and the tartness will not overshadow any added fruit, etc. and you'll need less sweetener to tone it down.

       

      If you really want to get serious about removing the whey, strain plain yogurt through cheese cloth for several days. That's what the the Greeks do!

  • Anonymous
    nonegiven
    Aug. 28, 2012

    Pepperoni chips are the bomb!

  • Anonymous
    Katie King
    Aug. 28, 2012

    Personally I adore making kale chips and roasted green beans. Both are tossed with a bit of olive oil, maybe some balsamic vinegar, salt, and perhaps lemon, or a mexican spice mix. Bits of kale, chip size without the stem, go into a 250 oven for about 25 mins. Make sure they are in only one layer, on a cookie sheet. Green beans similarly tossed go into a 450...

    RHMLucky777

    Read More

    Personally I adore making kale chips and roasted green beans. Both are tossed with a bit of olive oil, maybe some balsamic vinegar, salt, and perhaps lemon, or a mexican spice mix. Bits of kale, chip size without the stem, go into a 250 oven for about 25 mins. Make sure they are in only one layer, on a cookie sheet. Green beans similarly tossed go into a 450 oven for about 20 mins, or until they are clearly roasted with flecks of brown. They are delightful snacks with a small drink, and keep me from missing chips or french fries. I love both.