1. The Purpose of a Pre-Exercise Snack
The main purpose for a person with diabetes to have a snack before exercise is to prevent ‘exercise-induced hypoglycemia,’ which can occur as muscles consume glucose for energy during the workout. Therefore, choosing the right type of snack and timing is very important.
2. Choosing a GI Based on Timing
– 1-2 Hours Before Exercise: When there is plenty of time before the workout begins, a ‘low-GI’ snack (e.g., an apple, whole wheat crackers, plain yogurt) can be a better choice as it digests slowly and provides a steady supply of energy throughout the exercise.
– Right Before Exercise (15-30 mins): However, the situation is different if you are about to start exercising immediately and your blood sugar is on the lower side, around 100 mg/dL. If you eat a low-GI sweet potato at this point, its slow digestion might prevent your blood sugar from rising when you need the energy during the workout, potentially leading to hypoglycemia.
3. The Correct Choice to Prevent Hypoglycemia Right Before Exercise
If your blood sugar is low or borderline just before a workout, you should consume a ‘high-GI’ snack that can be absorbed quickly to give you a rapid boost.
– Recommended Snacks: About 15g of simple sugar, such as hard candies, half a cup of juice, or glucose tablets.
– The Reason: This follows the same principle as treating a hypoglycemic emergency. The goal is to quickly replenish immediately available energy in preparation for the specific demand of exercise.
Summary: While a low-GI snack is good when you have plenty of time before a workout, if you are concerned about hypoglycemia right before exercising, the correct approach is to quickly replenish your glucose with a fast-absorbing, high-GI food (like juice or candy) rather than a slow-digesting, low-GI food (like a sweet potato).
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