{"id":13756,"date":"2014-08-13T00:00:00","date_gmt":"2014-08-13T04:00:00","guid":{"rendered":"https:\/\/www.diabete.qc.ca\/les-collations-2\/"},"modified":"2023-06-05T17:02:06","modified_gmt":"2023-06-05T21:02:06","slug":"snacks","status":"publish","type":"page","link":"https:\/\/www.diabete.qc.ca\/en\/diabetes\/diabetes-management\/diet\/snacks\/","title":{"rendered":"Snacks"},"content":{"rendered":"

Not everyone with diabetes has to eat snacks. Sometimes inappropriately adding snacks can cause unwanted weight gain or a rise in blood glucose (sugar) levels.<\/p>\n\n<\/div>\n

Why <\/strong>snacks?<\/h2>\n\n\n\n

Snacks are a way of dealing with hunger between meals. Snacks can help you maintain concentration at work and eat reasonably at your next meal.<\/p>\n\n\n\n

A snack is indicated in certain circumstances, to:<\/p>\n\n\n\n

    \n
  • Prevent hypoglycemia (blood glucose < 4 mmol\/L)<\/li>\n\n\n\n
  • Meet your nutritional needs<\/li>\n\n\n\n
  • Avoid overeating<\/li>\n<\/ul>\n\n\n
    \n\n Section with background<\/span>\n \n
    \n \"\"\n <\/div>\n \n \n \n\n

    To prevent hypoglycemia, you should have a snack containing 15 g of carbohydrates.<\/p>\n\n\n\n<\/div>\n\n \n\n\n\n

    1. Prevent<\/strong> hypoglycemia<\/h3>\n\n\n\n

    You are at risk of hypoglycemia if you take insulin or an insulin secretagogue: glyburide (Dia\u00dfeta\u00ae, Euglucon\u00ae), glimepiride (Amaryl\u00ae), gliclazide (Diamicron\u00ae), repaglinide (GlucoNorm\u00ae).<\/p>\n\n\n\n

    A snack can help prevent hypoglycemia if you find yourself in any of the following situations:<\/p>\n\n\n\n

      \n
    • your meal is delayed;<\/li>\n\n\n\n
    • you have not been rigorously following your meal plan;<\/li>\n\n\n\n
    • you are drinking alcohol on any empty stomach or in the evening;<\/li>\n\n\n\n
    • you are unexpectedly exercising or doing some physical activity at a higher-than-normal intensity or duration;<\/li>\n\n\n\n
    • your medication\u2019s peak action occurs while you are sleeping.<\/li>\n<\/ul>\n\n\n\n

      To prevent hypoglycemia over a longer period of time, add some protein to your snack. Protein is found in the Milk and Alternatives and Meat and Alternatives food groups.<\/p>\n\n\n\n

      2. Meet your nutritional<\/strong> needs<\/h3>\n\n\n\n

      If you have a small appetite, snacks are an important way to meet your nutritional needs. Snacks do the job of providing the calories and nutrients necessary to maintain your health.<\/p>\n\n\n\n

      3. Help you avoid overeating<\/h3>\n\n\n\n

      Snacks can help moderate your appetite and lower the risk of overeating. To stave off hunger pangs until the next meal, snacks should contain:<\/p>\n\n\n\n

        \n
      • Fibre: Fibre doesn\u2019t increase blood glucose levels. Fibre swells in the liquid in the stomach and makes you feel full faster.<\/li>\n\n\n\n
      • Protein: The satiating effect  from protein persists, which helps you wait until the next meal.<\/li>\n\n\n\n
      • Carbohydrates: They increase blood glucose levels and counter the lack of energy resulting from hunger.<\/li>\n<\/ul>\n\n\n\n

        Real Hunger or False<\/strong> Hunger?<\/h2>\n\n\n\n

        Learn to distinguish between real and false hunger by being aware of the triggers that prompt you to eat.<\/p>\n\n\n\n

        To help you decide, here are a few questions to ask yourself:<\/p>\n\n\n\n

          \n
        • Am I eating because I feel stressed or emotionally upset?<\/li>\n\n\n\n
        • Am I reacting to an external stimulus (for example: the sight or smell of food, colleagues offering me food, etc.)?<\/li>\n\n\n\n
        • Am I eating because my meals aren\u2019t sufficiently balanced or filling?<\/li>\n<\/ul>\n\n\n\n

          To find the answer to your question, keep a food diary that notes not only what you\u2019ve eaten but also your emotions and the context at the time (environment, particular event).<\/p>\n\n\n\n

          After you become aware of your pattern, don\u2019t hesitate to discuss possible strategies with a dietitian or another member of your diabetes health care team.<\/p>\n\n\n\n

          Some Snack Ideas<\/strong><\/h2>\n\n\n\n

          A healthy, filling snack should contain a mix of carbohydrates and protein. <\/p>\n\n\n\n

          Examples of low-carbohydrate snacks<\/em><\/h3>\n\n\n\n
            \n
          • Raw vegetables (carrots, turnips, celeriac, sweet peppers, radishes, broccoli, cucumber, mushrooms, cauliflower, snow peas or snap peas, etc.) + 2 tablespoons (30 ml) of tzaziki or hummus<\/li>\n\n\n\n
          • \u00bd cup (125 ml) of low-sodium vegetable juice + 1 tablespoon (15 ml) of nuts (almonds, peanuts, walnuts, hazelnuts, pistachios, pecans, soybeans, etc.) or seeds (sunflower, pumpkin, etc.)<\/li>\n\n\n\n
          • Raw vegetables + 1 hardboiled egg<\/li>\n\n\n\n
          • 1 ounce (30 g) of low-fat cheese (20% M.F. or less )<\/li>\n\n\n\n
          • 1\/3 cup (75 ml) of edamame beans + 2 teaspoons (10 ml) of homemade vinaigrette<\/li>\n<\/ul>\n\n\n
            \n\n Section with background<\/span>\n \n
            \n \"\"\n <\/div>\n \n \n \n\n

            Opt for foods high in fibre with little or no added sugar.<\/p>\n\n\n\n<\/div>\n\n \n\n\n\n

            Examples of snacks containing about 15 g of carbohydrates<\/h3>\n\n\n\n
              \n
            • 1 small homemade muffin<\/li>\n\n\n\n
            • \u00bd cup (125 ml) of wholegrain cereal (for example: Cheerios\u00ae Multi-Grain) + \u00bd cup (125 ml) of 2% (or lower M.F.) milk<\/li>\n\n\n\n
            • 1 slice of wholegrain bread +1 tablespoon (15 ml) of almond or peanut butter<\/li>\n\n\n\n
            • \u00bd wholegrain pita bread + 2 tablespoons (30 ml) of guacamole<\/li>\n\n\n\n
            • 5-6 wholegrain crackers + 2 tablespoons (30 ml) of canned tuna (water packed) or canned salmon<\/li>\n\n\n\n
            • \u00bd wholegrain tortilla, brushed with oil, seasoned with your favourite spices (cumin chili powder, etc.) and baked in the oven<\/li>\n\n\n\n
            • 1 apple + 1 tablespoon (15 ml) of peanut butter<\/li>\n\n\n\n
            • \u00bd cup (125 ml) of fruit sauce with no added sugar + 4 walnuts<\/li>\n\n\n\n
            • \u00bd cup (125 ml) of fruit salad with no added sugar<\/li>\n\n\n\n
            • \u00bd cup (125 ml) of fruit pieces + ? cup (75 ml) of 2% (or lower M.F.) cottage cheese<\/li>\n\n\n\n
            • \u00bd of this smoothie recipe: \u00bc banana + \u00bd cup (125 ml) of berries + \u00bd cup (125 ml) of milk<\/li>\n\n\n\n
            • 1 cup (250 ml) of unsweetened, fat-free fruit yogurt<\/li>\n\n\n\n
            • \u00bd cup (125 ml) of Greek fruit yogurt<\/li>\n\n\n\n
            • \u00be cup (175 ml) of plain yogurt with 1 teaspoon (5 ml) of maple syrup + 1 tablespoon (15 ml) of an All-Bran\u00ae-type cereal<\/li>\n\n\n\n
            • \u00be cup (175 ml) of enriched soy milk or 1 cup (250 ml) of milk<\/li>\n\n\n\n
            • ? cup (150 ml) of carrot salad with 1 tablespoon (15 ml) of raisins, 5 almonds + 1 teaspoon (5 ml) of yogurt-and-Dijon-mustard vinaigrette<\/li>\n\n\n\n
            • Salad with tomatoes, bocconcini and balsamic vinegar<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"

              Not everyone with diabetes has to eat snacks. Sometimes inappropriately adding snacks can cause unwanted weight gain or a rise in blood glucose (sugar) levels. Why snacks? Snacks are a way of dealing with hunger between meals. Snacks can help you maintain concentration at work and eat reasonably at your next meal. A snack is…<\/p>\n","protected":false},"author":1,"featured_media":25646,"parent":24358,"menu_order":122,"comment_status":"closed","ping_status":"open","template":"","meta":{"_acf_changed":false,"_relevanssi_hide_post":"","_relevanssi_hide_content":"","_relevanssi_pin_for_all":"","_relevanssi_pin_keywords":"","_relevanssi_unpin_keywords":"","_relevanssi_related_keywords":"","_relevanssi_related_include_ids":"","_relevanssi_related_exclude_ids":"","_relevanssi_related_no_append":"","_relevanssi_related_not_related":"","_relevanssi_related_posts":"7588,7531,12656,10292,12718,9530","_relevanssi_noindex_reason":"","footnotes":""},"class_list":["post-13756","page","type-page","status-publish","has-post-thumbnail","hentry"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.diabete.qc.ca\/en\/wp-json\/wp\/v2\/pages\/13756","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.diabete.qc.ca\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.diabete.qc.ca\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.diabete.qc.ca\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.diabete.qc.ca\/en\/wp-json\/wp\/v2\/comments?post=13756"}],"version-history":[{"count":8,"href":"https:\/\/www.diabete.qc.ca\/en\/wp-json\/wp\/v2\/pages\/13756\/revisions"}],"predecessor-version":[{"id":29059,"href":"https:\/\/www.diabete.qc.ca\/en\/wp-json\/wp\/v2\/pages\/13756\/revisions\/29059"}],"up":[{"embeddable":true,"href":"https:\/\/www.diabete.qc.ca\/en\/wp-json\/wp\/v2\/pages\/24358"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.diabete.qc.ca\/en\/wp-json\/wp\/v2\/media\/25646"}],"wp:attachment":[{"href":"https:\/\/www.diabete.qc.ca\/en\/wp-json\/wp\/v2\/media?parent=13756"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}