Snacks: friend or enemy?

Snacks: friend or enemy?

No matter how much we love snacks and sweets, it’s crucial to approach snacking wisely. The way we snack can affect our blood sugar stability, so let’s dive into how to snack properly and choosing high-quality options for better health.

What is snacking?

Snacking refers to eating or drinking between your main meals. Most snacks available today are highly processed, calorie-dense and sugar- and carbohydrate-rich. However, snacking simply means having something to eat or drink between meals, regardless of whether it’s healthy.

Several factors drive snacking, including hunger, social settings, stress, location, time of day, and food availability. People often eat when they see food, even if they’re not hungry.

How does snacking affect blood sugar levels?

Contrary to the common belief that frequent eating helps maintain stable blood sugar levels, snacking too often can lead to unstable blood sugar if you’re not choosing the right foods. For those with diabetes or difficulties regulating blood sugar, snacking can significantly impact glucose levels. Here’s how snacking can affect your blood sugar:

  • Carbohydrate content: Most snacks contain carbohydrates or hidden sugars that break down into glucose during digestion. Foods high in refined carbohydrates, such as sugary snacks or white bread, can cause a rapid spike in blood sugar, which is not ideal.

  • Portion size: Larger snack portions often mean more carbohydrates, leading to higher blood sugar levels. Pay attention to portion sizes and choose snacks that align with your nutritional needs and goals. For instance, a whole SWEET-SWITCH® chocolate bar or our Black & White cookies can keep you satisfied for hours without major impact on your blood sugar levels.

  • Snack composition: Including proteins and healthy fats in your snacks can slow glucose absorption into the bloodstream, preventing sharp blood sugar spikes. These nutrients also help you feel fuller for longer, which can aid in blood sugar management.

  • Glycemic Index: The glycemic index (GI) measures how quickly carbohydrates in food raise blood sugar levels. Snacks with a high GI, like sugary or processed foods, can cause faster and more significant blood sugar increases compared to low GI snacks. Fun fact: All our chocolates have a 0 GI. 

Smart snacking tips

In addition to giving your body time to digest, choosing the right snack is crucial. Opt for snacks that are nutritious and won't spike your blood sugar. Here’s how to snack smartly:

  • Choose whole foods: Focus on nutrient-dense snacks that provide essential vitamins and minerals without disrupting your blood sugar. Ideas include SWEET-SWITCH® Chocolates, SWEET-SWITCH® Fruit Fiësta - which contain Vitamin C - or a mix of nuts and seeds.

  • Include proteins and healthy fats: These help to slow down glucose absorption and keep you feeling full longer.

  • Stay hydrated: Drink enough water, as dehydration can affect mood and cognitive function.

  • Limit processed foods and sugars: Avoid highly processed snacks and sugary treats that can lead to energy crashes and mood swings.

  • Check for hidden ingredients: Many snacks contain hidden sugars. Read the ingredient list carefully.

Snacking doesn’t have to be unhealthy. When done right, it can be a valuable part of your diet. The key is to choose nutritious options—think fresh fruit, a handful of nuts, or snacks without added sugars. Always check ingredient lists carefully, as many snacks hide sugars under various names. By being mindful of what you snack on, you can enjoy the benefits of snacking without compromising your health.

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