Keep Those Snack Attacks at Bay!
Last updated: March 2022
When we spend more time at home, we find ourselves looking for stress relief, comfort, and happy feelings. The fastest way to get those may be right in the kitchen. But when you are living with type 2 diabetes, it is important to keep snacking and unhealthy food choices at bay, so that blood sugar control doesn’t suffer.
How to manage snack attacks with type 2 diabetes
Easier said than done, right? Here are a few tips for limiting snacking.
1. Don’t eat straight from the bag
It can be easier to just grab a bag of chips or crackers and head to the couch for snack time. But taking the time to portion out your snack is worth it for your body. Check the nutrition facts label to see how many chips or crackers are considered one portion and physically count them into a separate bowl or napkin. Then close the bag and put it back into the cupboard.
2. Make sure your snacks have protein
Protein-based snacks are more satisfying and therefore will keep you full longer. When simple carbohydrates such as chips and crackers are the only snack, it can take a lot to feel full. All of a sudden, half the bag is gone and you’re still wanting more. Instead, choose snacks with protein and monitor portion sizes. Some quick options are:
- Celery with 1 tbsp peanut butter
- Celery with 1 tbsp cream cheese
- Carrots and a cheese stick
- 1 serving of crackers and a cheese stick
- 1 serving of crackers and 1 tbsp peanut butter
- 1 oz of almonds (approximately 23 nuts)
3. Pre-plan meals and snacks to keep from bingeing
Deciding what to eat before hunger strikes can make it easier to make better choices. Consider planning out your meals and snacks for the week or at least for the next day. That way, you will be less likely to grab an unhealthy snack in a fit of hunger, and more likely to make a choice that will keep your blood glucose levels in check.
4. Don’t throw in the towel because of one bad day or meal
Okay, maybe you ate too many cookies or chips. Instead of throwing the rest of the day away by continuing to binge, get right back on track. Move forward instead of further thwarting your own plans. Especially during unknown times, it can be easy to feel hopeless and turn to food for comfort. But remember that taking care of your health, body, and diabetes is of utmost importance at this time!
5. Ask for help
Having an abundance of family support has been shown to be helpful in maintaining good health in diabetes time and time again. Ask your family members to help keep you accountable. Consider asking them to stop buying the snacks that lead you to binge and instead help you find some delicious alternatives. If everyone in the family is making smart snacking choices, it will feel like a group effort!
Do you chew your food slowly or quickly?
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