How Diabetics Can Control Snacking

“Snack Attack”

Snacking sometimes contributes about 580 calories a day or 25% of total calories, which leads to obesity. Some people snack between meals and some snack at night. Nighttime snacking often results in poor food choices and is called “decision fatigue”. Nighttime eaters can consume up to 25% to 50% of their daily calorie intake between 8 pm and 6 am. The following suggestions may help people with diabetes to curb snacking.

Here are 5 ways you can curb your cravings and avoid reaching for those high calorie, sugary snacks

Sleep: Get 7 hours of sleep a night. Short sleep is associated with increased ghrelin (appetite hormone), decreased leptin, and increased BMI. Skip the evening snack. Turn off all electronics. Make your room conducive to sleep: dark, quiet, and cool.

Drink: People who drink more water, eat less snacks. Limit alcoholic drinks because they contribute extra calories and may stimulate the appetite.

Breakfast: Eat breakfast daily and include protein. Insufficient food intake in the day may lead to nighttime snacking.

Make good choices: Take all junk food out of the house, especially regular soda, and ultra-processed foods. Have healthy choices prepared and readily available in the refrigerator. Take vegetable/fruit trays to parties. Purchase single-serving snacks to help limit portions.

Check your emotions: Are you really hungry? Are you bored, angry, or frustrated? Focus on stressors that you can change. Exercise in the afternoon or evening unless you are a poor sleeper. Identify your triggers by using a journal.

Source: ADCES In Practice/September 2020


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