Diabetes and Snacking

Below is a question from www.FOODPICKER.org:

I have been diagnosed with type 2 diabetes.  During the day at work I eat very little, but in the evenings and weekends, I can’t seem to stay out of the kitchen.  Do you have any suggestions to control my snacking in the evenings and weekends?

Snacking has pros and cons, however, for a diabetic, it can be very helpful in maintaining blood sugar levels.  The purpose of a snack should be to help tie you over until the next meal, especially if the meal is more than 5-6 hours away.  One reason you may have a voracious appetite in the evenings is because you have not consumed enough calories (energy) throughout the day.  If your body feels starved and energy stores depleted, it will crave food- usually foods that will help raise blood sugar levels quickly like sweets and carbohydrates.  Here are a few suggestions to better manage these cravings and provide your body with what it needs to function at your best throughout the day:

1. Eat a well balanced breakfast, including protein and complex carbohydrates (whole grains).  The protein and fiber will keep you full longer, balance your blood sugar levels and provide you with sustained energy until your next meal.

2. Take time to eat throughout the day and while at work so that you are not starving when you get home.   This may include a small mid-morning and/or afternoon snack in addition to a healthy breakfast and lunch.  Keep raw fruits, vegetables, dips like humus or yogurt, whole grain bread, p-nut butter or raw nuts, and low-fat cheese in an office refrigerator or lunch sack with a cold pack to have  healthy snack options available if you begin feeling hungry.

3. Clean out your pantry and refrigerator of processed and unhealthy foods.  When you consider buying a food, look for a nutritionally dense foods- those that provide fiber, vitamins, minerals, protein and complex carbs.  Usually these types of foods are “whole” foods, meaning that they are very close or exactly identical to their form when picked or harvested.  Looking at the number of ingredients on nutrition label will also give you an idea of the amount of processing.

4. If you find yourself excessively snacking over the weekend, stop and consider your last meal.  Did it contain fiber and protein?  Did you consume a lot of sugar through food or a beverage?  How much did you eat?  This will provide you with direction as to how you may need to change your meals to sustain you.

5. Physical activity is a natural appetite suppressant.  If you are feeling hungry or munchy try going for a walk outside first.

Type 2 Diabetes requires some extra planning and awareness, however, I believe these tips may help you assess your eating habits and lifestyle.  After making some changes I believe you will begin to notice increased energy and mental clarity throughout the day, as well as better control over blood sugar.

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