Chapter 7
Savvy Snacking
To Snack or Not to Snack?
Whether in the middle of the afternoon, before bedtime, at the desk, in front of the computer, by the television, in the car, or at a sporting event, people snack. Have you ever found yourself munching because you’re bored or stressed? Have you caught yourself mindlessly snacking while watching TV? Snacks have a way of sneaking into life, whether they’re planned or not.
Since discovering that you have type 2 diabetes, have you been trying to eat smaller meals with snacks in between in an attempt to regulate your blood glucose? Or have you actually cut out snacking in an attempt to lose a little weight? To snack or not to snack with type 2 diabetes? That is the question!
Snacking: Why, When, and What?
In years past, typical meal plans for type 2 diabetes often called for two or three between-meal snacks each day. It was believed that snacks were necessary to help stabilize blood glucose levels. Now we know that not everyone with diabetes (particularly type 2 diabetes) routinely needs between-meal snacks, especially if three regular meals are part of the day. Extra calories and carbohydrate from unplanned or unnecessary snacks can translate into extra pounds and higher blood glucose. However, snacks may serve several positive purposes for people with diabetes. This chapter’s focus is to bring clarity to three key topics so that you can snack with success:
• Why to snack
• When to snack
• What to snack on
Why to Snack
Planned snacks (the key word here is “planned”) may serve several purposes:
1. To curb your appetite and prevent overeating at mealtime
2. To head off hypoglycemia (low blood glucose)
3. To refuel your body between meals; when meals are delayed; and before, during, and/or after physical activity
4. To boost your calorie intake (though most adults with type 2 diabetes are trying to reduce calorie intake to manage weight)
When to Snack
As we alluded to earlier in this chapter, snack times can certainly vary from person to person. While one person may find that a late-morning nibble fuels their prelunch exercise class and helps head off hypoglycemia, another may need a small, midafternoon munchie to head off presupper starvation. And yet another may find that a few bites near bedtime work best. Listen to your body and your blood glucose levels; let them be your guide when it comes to snacking. Ask yourself these questions when considering having a snack:
• Are you truly hungry? Keep in mind that snacks add extra calories. So if weight loss is one of your goals, plan for those extra snack calories by trimming calories elsewhere in the day.
• Do you need extra fuel for physical activity?
• Do you need extra carbohydrate to keep blood glucose levels on target?
If the answer is “yes” to any of these questions, then it may be time for a snack.
5 Considerations to Help Size Up When You Need a Snack
#1: Weight Goals
Do you need to lose weight, maintain weight, or gain weight?
• If you want to lose or maintain weight, a small, planned, between-meal snack can help curb your appetite and prevent overeating at mealtime. The key is to include the calories and carbohydrate in your daily meal plan to avoid weight gain and/or blood glucose spikes.
• If you want to gain weight, those extra calories from snacks can help you achieve your weight-gain goal. Keep in mind that carbohydrate still needs to be counted, though.
#2: Diabetes Medications (If Any)
If you’re taking diabetes medications, are you at risk for or do you experience hypoglycemia (low blood glucose) when your medication is at peak action?
If the answer is “yes,” a carbohydrate-containing snack can help you head off hypoglycemia. Keep in mind that snacks add extra calories, so if weight loss is one of your goals, plan for those extra calories by trimming calories elsewhere in the day. Here are some safe-snacking guidelines to consider based on whether or not you take diabetes medications:
• If you manage your diabetes with insulin or other diabetes medications, mid-morning or mid-afternoon snacks may be an essential part of your meal plan to help provide energy and prevent hypoglycemia (low blood glucose). A snack at bedtime may be called for if your blood glucose levels are below target range (generally <100 mg/dL) or if your blood glucose has a tendency to drop in the middle of the night. It may also be time for a snack if you know you will be eating your next meal later than usual—that bit of extra fuel will keep your blood glucose from falling too low. Consult your diabetes health-care team to determine if you should use snacks to prevent hypoglycemia.
• If you manage your type 2 diabetes exclusively through healthy eating and physical activity and eat regular meals, then between-meal snacks are not routinely necessary. Your blood glucose is not likely to drop too low, because you are not taking any diabetes medications. However, a snack could be in order for appetite control if your meals are small and hunger hits mid-morning or mid-afternoon, or if you need to fuel up after extra activity.
Consult your diabetes health-care team for guidance on whether snacks are necessary for you and how to fit them into your meal plan.
#3: Blood Glucose Patterns
Does your blood glucose log show patterns of low blood glucose at certain times of day? If the answer is “yes,” a snack may help head off that hypoglycemia. However, if you take diabetes medicines that can cause hypoglycemia, many health-care providers prefer to try adjusting medication doses to prevent frequent hypoglycemia rather than encouraging additional food intake, particularly if weight control is a concern. Ask your diabetes health-care team if this applies to you.
#4: Activity
Do you need extra carbohydrate to fuel physical activity and replenish your energy stores afterward?
• Extra carbohydrate is usually not needed to balance low to moderate physical activity of short duration, like a stroll around the block.
• For a higher-intensity and/or longer-duration activity, like a 30-minute jog or a one-hour Zumba or spin class, a carbohydrate snack may in fact be needed before, during, or even after physical activity.
#5: Age
Do you need extra fuel based on your age and/or appetite?
• Children may need to eat every 3–4 hours because they have small stomachs.
• Teenagers may need the extra calories from snacks during the day because they are growing and active.
• Adults may find that a small planned snack satisfies midday hunger, although some adults can do without snacks. During pregnancy, several small snacks may be preferable and necessary.
• Older adults with small appetites may find they prefer eating small meals with several snacks.
What to Snack On
When the munchies hit, you may not know what to eat. Should you avoid fruits for snacks? Do you have to eat protein with carbohydrate for a snack? Is a cookie off limits? The answer to all of these questions is “no!”
Before you dive into a snack, learn as much as you can about its nutrition profile and the amount of carbohydrate each serving contains (whether via the nutrition information label, a mobile app, etc., as reviewed in Chapter 2). Take a peek at the fat, sodium, and calories, and try to keep those as low as possible. Be sure to compare the standard serving size to the portion size you actually plan to eat, and count the carbohydrate accordingly.
Consider pretzels, for instance: According to the label on the food package, one serving of tiny pretzel twists is 1 ounce (20 twists), which contains 22 grams of carbohydrate. If you eat double that serving size (40 twists), then the carbohydrate doubles, too.
Unsure about whether you really need snacks or how to fit them into your meal plan for optimal blood glucose control? Talk with your diabetes health-care team about if/when to incorporate snacks to best fuel your body and keep blood glucose levels in target based on your appetite, meal plan, physical activity, diabetes medications, and blood glucose trends. To see how a food and/or beverage impacts your blood glucose, check your blood glucose 1 1/2–2 hours after eating and note the response.
Snacking Unwrapped: How Much Is Enough?
For most people with type 2 diabetes, a suitable snack typically contains 15–30 grams of carbohydrate.
Check your blood glucose 1 1/2–2 hours after eating a snack to note the impact on your blood glucose. (If, however, the snack is used to treat hypoglycemia, recheck your blood glucose 15 minutes after eating to ensure that it has risen above 70 mg/dL. If not, re-treat with another 15 grams of carbohydrate or as instructed by your diabetes health-care team.)
Select Smart Snacks
When snack time hits, remember the 3 “S’s”—Select Smart Snacks.
Select your snacks with these criteria in mind:
• Help you maintain blood glucose targets
• Promote good health
• Tasty
• Satisfying
• Easy to prepare
Selecting smart snacks begins at home. Keeping the pantry and refrigerator stocked with smart snacks means that when the munchies hit, you will be prepared. We’ve compiled a multitude of snack ideas gleaned from our patients with diabetes over the years. We hope you enjoy them too. Adjust the portion sizes to fit your needs. Snack on!
7 Smart Snacks at Home*
• Frozen grapes: Wash and dry grapes well and freeze them on a tray. Then place in a zip-top bag. They’ll remind you of bites of sherbet or sorbet.
• Dill pickle spear wrapped in a slice of turkey
• Frozen 100% fruit juice bars
• Air-popped or light microwave popcorn
• Salsa with cucumber slices for dipping
• 1 piece of whole-wheat toast or 1/2 whole-wheat english muffin with trans fat–free margarine
• Avocado slices drizzled with olive oil and balsamic vinegar and a sprinkle of sunflower seeds
*Carbohydrate content varies. Adjust portion sizes to fit your carbohydrate goals.
7 Smart 100-Calorie Snacks*
If calories are a concern and you’re trying to keep them in check, try one of these 100-calorie snacks. All of these choices range from 80–120 calories:
• 1 medium banana
• 10 large shrimp with 2 tablespoons cocktail sauce
• 2 tablespoons guacamole and 6 baked tortilla chips
• 5 olives and 1 mini Babybel light cheese
• 1/2 cup cottage cheese with 1/4 cup berries (raspberries and blueberries are favorites)
• 15 almonds
• 1/2 cup shelled edamame (green soybeans)
Buy frozen, steam-in-the-bag, shelled edamame (widely available in the frozen vegetable section of the supermarket). Microwave according to package directions. Sprinkle lightly with garlic salt and toss to coat. Store in a zip-top bag in the refrigerator. We enjoy it as a snack, a side dish, or tossed in salads.
As an alternative to these 100-calorie snacks, you can choose one of the countless prepackaged, 100-calorie snack packs available at the supermarket. Many of these 100-calorie snack packs contain 15–20 grams of carbohydrate—just the right amount. Check out the nutrition information label to see which snack packs fit your snack nutrition needs!
7 Smart Snacks to Go*
What do you do when you’re on the run and the munchies hit? Here are some ideas for portable snacks:
• Small apple or tangerine
• Hard-boiled egg
• Unsalted or lightly salted soy nuts
• Greek yogurt cup (greek yogurt is naturally lower in carbohydrate and higher in protein than traditional yogurt)
• String cheese and a few whole-grain crackers
• 1 can of low-sodium tomato or vegetable juice
• 3 graham cracker squares
7 Smart Snacks for the Workday
Do you ever get stranded at your desk with no sign of lunch in sight? Stock your desk or workspace with smart snacks that can come to your rescue. You may choose to stash small amounts and restock as needed to reduce any temptation to oversnack or snack when you’re not actually hungry. Also, try to store snacks out of eyesight to further reduce that temptation.
If you aren’t able to fully supply your desk or workspace with snacks from home, don’t worry! We’ve included a list of smart snacks you can pick up at the nearest vending machine (when you need a snack in a pinch) or convenience store if that’s your best option.
For Your Desk or Workspace*
• Microwavable containers of vegetable or bean soup
• Applesauce cups (no sugar added)
• Fruit cups (fruit packed in juice)
• Individual packages of nuts (choose heart-healthy almonds, walnuts, pistachios, or peanuts)
• Foil packs or mini cans of water-packed tuna or salmon
• Instant oatmeal
• High-fiber cereal bars
From the Vending Machine*
• Small bag of plain pretzels
• Small bag of peanuts, almonds, or sunflower seeds
• Animal crackers
• Peanut butter or cheese sandwich crackers (whole-wheat varieties if available)
• Whole-grain cereal bars
• Wheat crackers (such as Triscuits or Wheat Thins)
• Cereal mix (such as Chex Mix)
From the Convenience Store*
• Soft pretzel (if it’s huge, share half with a companion or save half for later)
• Low-fat yogurt
• Part-skim string cheese
• Protein bar
• Can of vegetable or tomato juice
• Small bag of peanuts, almonds, or sunflower seeds
• Fresh fruit
7 Smart “Free” Snacks
If you want to squash hunger without raising your blood glucose, try one of the “free” snacks that follow. They’re considered “free” because they contain 5 grams or fewer of carbohydrate and fewer than 20 calories per serving.
• 1/2 cup diced tomato drizzled with 1 teaspoon fat-free italian dressing
• 1 cup sugar-free gelatin with 1 teaspoon light whipped topping
• 1/2 cup baby carrots
• 1/4 cup blackberries
• Flavor-infused water (such as the Lemony Spa Water or Watermelon Rosemary Refresher on pages 204–205)
• Mug of low-sodium broth or bouillon
• 2 homemade frozen pops made from diet soda or a sugar-free fruit drink (such as sugar-free Kool-Aid or Crystal Light)
7 Smart Two–Food Group Snacks*
Make snack time an opportunity to mix and match. Consider working with two different food groups to help ensure that the snack provides a variety of nutrients. (Refer back to Chapter 2 for a review of all the food groups.) Snacks are a great opportunity to work in fruit, vegetable, and milk servings. Here are some examples:
• Apple or pear slices with reduced-fat cheddar or soy cheese
• Broccoli florets and garlic hummus
• High-fiber cereal (5 or more grams of fiber per serving) with low-fat milk
• Peanut butter on a whole-grain toaster waffle
• Low-fat, no-sugar-added yogurt topped with fruit or as a dip for fruit
• Whole-grain pita chips and bean dip
• Tomato soup
• 1 date stuffed with almond butter (split date and remove the pit if necessary; stuff with almond butter)
7 Tips to Crush the Munchies
When you get the urge to munch, it’s important to distinguish whether your craving is physiological or psychological. Are you experiencing actual hunger in your stomach? Are you beginning to feel weak, shaky, or irritable from dropping blood glucose levels? These are physical cravings that do signal the need for food. Emotions, however, play a big part in snacking, too. Feeling stressed, anxious, frustrated, or lonely can trigger the urge to snack. Even memories of how good certain foods made you feel when you were younger can send you searching for that snack. Keep in mind, too, that sensory triggers, such as smells and visual cues, can set off cravings. If you leave foods sitting on the counter, then they can trigger the thought that something tasty would be nice. Have you found yourself wanting a snack while watching a favorite TV program? Food commercials give you subtle (or not so subtle) reminders to eat.
So, before snagging a snack, think seriously about why you want the snack and whether you really need it. To totally crunch the urge to munch (when you don’t need the extra calories or carbohydrate), try the following tips:
• Pop a breath mint or breath strip
• Use a spray of breath freshener
• Chew a piece of sugar-free gum
• Rinse your mouth with mint mouthwash or brush your teeth
• Suck on ice chips
• Take a 5- or 10-minute walk
• Drink a large glass of water or another calorie-free beverage
Top 20 Snacking Strategies
1. Plan, plan, and plan! The best snack is one that’s incorporated into your meal plan.
2. Keep calories in check. If you’re trying to lose or maintain weight, keep an eye on the calories in the snack portions you eat.
3. Snack with a reason. Snack only when you’re truly hungry or need extra carbohydrate to fuel physical activity or head off hypoglycemia.
4. Don’t let stress eating defeat you. When the urge to nibble knocks, check with your stomach to see if you’re truly hungry. Eating out of boredom or in response to pressure may lead to weight gain and rising blood glucose levels.
5. Establish a snacking zone. Eat only at the kitchen table so other locations won’t serve as food cues. For instance, if you snack in the recliner in front of the TV, each time you sit there, you may find you want to munch on something.
6. Do away with distractions. It is too easy to mindlessly overeat while engaged in another activity like working on the computer, playing video games, watching a movie, or watching TV. When eating, eliminate distractions and focus on your food to help you feel satisfied more quickly and avoid overeating.
7. If in doubt, keep it out. If there’s a snack food that’s too much of a temptation and triggers you to overeat, keep it out of the house. If chips are a weakness, but there aren’t any in the house, those fresh fruits or veggies in the fridge may seem more desirable.
8. Out of sight, out of mind. Keep snack foods out of sight so you aren’t tempted to nibble for no reason.
9. Make snacks count. Make snack time an opportunity to work in a fruit, vegetable, milk/milk substitute, or whole-grain serving.
10. Chill out. When you’re craving a sweet and cool treat, try frozen grapes or frozen banana chunks. They are an easy way to satisfy your sweet tooth and work in a fruit serving!
11. Broaden your snacking horizons. Try something new for snacks. Maybe it’s soy nuts, pita bread with hummus, or jicama.
12. Simple is as simple does. Keep snacking simple and convenient. Have nutritious, prepared, and ready-to-eat snack options at your fingertips. If fruit and vegetable chunks are conveniently precut, prepared, and in the fridge, you might be more likely to grab them than if they have to be washed, peeled, and cut.
13. Love those leftovers. A small serving of last night’s entrée or veggie could make an easy, tasty snack. Be sure it’s a healthful portion, though.
14. Watch out for portion distortion. What is commonly considered a “portion” is often actually more than enough. As reviewed earlier in this chapter, many people think of a bag of microwave popcorn as one “portion.” But if you eat the whole bag, that one “portion” actually has 50–60 grams of carbohydrate. Ask yourself whether you really need that many calories or that much carbohydrate.
15. Keep snacks snack size. Smaller, carbohydrate-controlled, snack-size portions can curb hunger without negatively affecting blood glucose levels.
16. Snack outside the box. Measure snacks and put an appropriate portion in a bowl or zip-top plastic bag so you know exactly how much you are eating. If you eat directly from a large bag or box, then it’s difficult to know exactly how much you’ve eaten. Did you just eat 52 goldfish crackers or 72? It can be hard to keep track! Studies show that when people eat from bulk-size bags, they eat more.
17. Single size can be wise. Buy snacks in single-serving packages to easily keep portions in check.
18. Check out label lingo. Don’t be fooled by labeling claims. Foods marketed as “low fat” or “fat free” can still be high in calories and carbohydrate. Check the nutrition information label to find out the whole story.
19. Make a perfect match. Match snack calories and carbohydrate to your activity and blood glucose. A marathon runner can consume more calories and carbohydrate than someone who is sedentary.
20. Enjoy your snack! Choose snacks that you enjoy! If you don’t like raw broccoli, then don’t force yourself to eat it.
Next Steps
List three snacks you can eat at home that meet your taste and nutrition needs.
1. ______________________________________________________________________
2. ______________________________________________________________________
3. ______________________________________________________________________
List three snacks you can eat on the go that meet your taste and nutrition needs.
1. ______________________________________________________________________
2. ______________________________________________________________________
3. ______________________________________________________________________
What Do I Eat for a Snack?
7 Smart 15-Gram Carbohydrate Snacks*
• 1/4 cup Rosemary Roasted Nuts (see below for recipe) plus 4 dried apricot halves
• 1 cup cantaloupe
• 3/4 ounce pretzels (approximately 15 tiny twists)
• 6 ounces low-fat or fat-free yogurt
• 1 (6-inch) tortilla sprinkled lightly with reduced-fat cheddar, heated, and topped with salsa
• 1/2 large grapefruit
• 1/2 cup sugar-free pudding
7 Smart 30-Gram Carbohydrate Snacks*
• 1 1/2 cups fresh pineapple
• 1/2 large (about 4-ounce) whole-wheat bagel with fat-free cream cheese
• 8 animal crackers and 1 cup low-fat milk
• 6 cups air-popped or low-fat microwave popcorn
• 1 cup mixed berries topped with 6 ounces greek yogurt
• 1/4 cup dried fruit
• 1 slice whole-wheat toast with 2 tablespoons apple butter
*For most women, 15 grams of carbohydrate at a snack is appropriate; for most men, 15–30 grams of carbohydrate is appropriate. Check with your diabetes health-care team to find the amount of carbohydrate that’s right for you.
Rosemary Roasted Nuts
Serves: 20 / Serving Size: 1/4 cup
Preparation Time: 15 minutes / Cooking Time: 10 minutes
Ingredients
1/2 cup fresh rosemary leaves (approximately 2/3 ounce on the stem; do not use dried rosemary)
1 packed tablespoon dark brown sugar
1 teaspoon kosher salt (the coarser grain is essential in this recipe; any coarse/flaky grain salt can be substituted)
1/8 teaspoon cayenne pepper, or to taste
8 ounces lightly salted peanuts
8 ounces unsalted whole almonds
8 ounces unsalted shelled pistachios
1 1/2 tablespoons light, trans fat–free buttery spread (such as Smart Balance)
1. Preheat oven to 375°F.
2. Finely chop rosemary leaves (do not chop stem) and place in a small bowl. Add brown sugar, kosher salt, and cayenne pepper. Using a fork, mash and stir well until ingredients are evenly mixed. Set aside.
3. Place nuts in an ungreased 9 × 13-inch baking pan. Bake 10 minutes, or until warmed through. Take care not to burn the nuts.
4. Meanwhile, melt margarine and stir well right before mixing with nuts. Drizzle margarine evenly over nuts and toss several times to coat nuts well (this step is essential to get flavoring to adhere to nuts). Sprinkle rosemary mixture over the nuts. Toss and stir until the nuts are evenly coated. (We use a metal spatula for this step.)
5. Cool nuts and store in an airtight container.
Choices/Exchanges
1/2 Carbohydrate, 1 Lean Protein, 3 Fat
Calories 200
Calories from Fat 150
Total Fat 17.0g
Saturated Fat 2.0g
Trans Fat 0.0g
Cholesterol 0mg
Sodium 135mg
Potassium 280mg
Total Carbohydrate 9g
Dietary Fiber 3g
Sugars 3g
Protein 7g
Phosphorus 145mg
Food for Thought
• Planned snacks can curb your appetite, head off hypoglycemia, refuel your body, and boost calorie intake.
• Not everyone with type 2 diabetes needs snacks. Do you? Consult your health-care team.
• Depending on your choices, snacks may add extra carbohydrate.
• Know why to snack, when to snack, and what to snack on . . . just for you.
• A 15–30-gram carbohydrate snack is sufficient for most people with type 2 diabetes.