Written by Dietitians at Diabetes Control for Life
Do you like a little afternoon pick-me-up snack? A little nibble an hour or so before bedtime?
Planned snacks are generally recommended for people taking certain diabetes medications or insulin. Snacking is not essential for people with diabetes who do not take medications to control their blood sugar levels. Talk with your dietitian or health care professional to see if you should include a snack as part of your nutrition plan.
Healthy snacking can be an important part of your nutrition plan. But remember to account for all snacks in your nutrition plan. They aren’t “extras” that don’t need to be counted. The key to successful snacking is to not overdo it and to make it part of your day, not an afterthought.
This Healthy Eating article helps you snack wisely in two ways:
Your food journal is a great way to uncover the reasons behind your snacking. If you have an unplanned snack, maybe you can figure out why. By keeping track of when you eat your snacks, you may be able to determine “triggers” that cause you to eat. It may be stress that triggers you to eat.
How do you generally feel when you snack?
If you find yourself heading for the kitchen (or vending machine, or convenience store) — stop. Take a deep breath and think about why you want to eat. Are you bored or stressed and not really hungry? Then do something not related to food to help you manage those emotions that seem to be pushing you toward the kitchen.
If you crave a cookie when what you really want to do is relax, find a comfy chair and a good book, and relax for a spell. Or go on a walk. Then, if you’re still seeing visions of cookies dancing in your head, try eating one now and maybe one later, rather than both at once. Or substitute a healthier snack such as a small apple or orange for one or both cookies. (Also read the Well-being article for Week 8: “Emotional Eating.”)
If you’re concerned that your blood sugar level is low, don’t guess. Check it before you run to the closest vending machine. Also, the urge to snack may be a sign that your body’s actually thirsty. So quench your thirst with a glass of water before you snack.
Keep in mind that if you eat all the foods in your nutrition plan at your meals, even healthy snacks will push you over your target calorie goal. So plan your day. Snacking between meals means you will need to make adjustments elsewhere in the day.
To fit in additional snacks, plan to move things around in your nutrition plan. For instance, choose to save your apple from lunch and borrow a light yogurt from dinner for an afternoon snack. By “moving” rather than adding items, you stay within your target calorie level — and achieve the weight loss you want.
When you think of snacks do you usually think of chips, pretzels, cookies, and snack cakes? Marketing strategies and other cultural influences have made people think of snacks as “junk food.” Remember that fresh fruits and vegetables, whole-grain breads and cereals, and low-fat or nonfat dairy products make great snacks, too. Snacks should contribute good nutrition to your day, not just calories.
People with diabetes have traditionally been told to snack between meals to prevent hypoglycemia (low blood sugar). With new oral medications, improved insulin, and blood sugar monitoring advancements, the risk of hypoglycemia (low blood sugar) is much lower. The bottom line is that it’s best to base your decisions about when and how much to snack each day on these personal factors:
Many people with diabetes also believe that a snack should always be a protein food. This isn’t true. There is one reason, however, why a protein snack might be a good choice. If you have had a carb-only snack and are still hungry — and you have a long wait until your next meal — a protein food may help you feel fuller and more satisfied.
Do you pay attention to what you eat when you snack? Have you ever sat in front of the TV with a bag of pretzels to eat a few while you watch your favorite 30-minute show and — lo and behold — all those pretzels disappeared while you were engrossed in the show? Of all the times we eat in the course of the day, we are least likely to be aware of what and how much we’re eating when we snack. See the Healthy Eating article titled “Being A.W.A.R.E.”
Keep healthy foods on hand and avoid stashing empty-calorie snack foods in your cabinets at home or in desk drawers at work. When the urge to snack hits you, you’ll find it much easier to stay on track if healthy foods are within reach and empty-calorie snacks are not! Below are some foods that are good to have on hand for when you get a sudden urge to munch:
Record your typical snack choices. Rate them based on the Food Choices/Choice Foods rating system (OK, Good, Better choices). If any of your snacks are only “OK,” use your imagination and knowledge of wise food choices and identify a “Better” alternative. Remember: Any “Better” food can be a healthy snack choice.
Example:| Typical Snack Choice | Quality Rating | Better Alternative |
|---|---|---|
| 21 g pretzels | Good | 710 ml air-popped popcorn |
| 4 chocolate sandwich cookies | OK | 227 g light yogurt |
| Small bag of chips | OK | Raw vegetables |
| Typical Snack Choice | Quality Rating | Better Alternative |
|---|---|---|
