By Al Davis
Let’s face it. We’ve all been there. It comes creeping up on us like a crouching tiger – a snack attack. Doesn’t matter if we’ve eaten recently or not, when the snack attack hits us, it’s virtually irresistible. Sure, and we’ve heard all the platitudes. We know every psychological reason why we really aren’t hungry and the plethora of things that might be lurking behind the snack attacker. Just for now, we’re going to shove all of that aside. “I’m hungry and I need something to eat…NOW!”
Okay… gonna give up and let ‘em win. Or must we? What if we can satisfy the hunger monster and not throw ourselves down the stairs at the same time? Remember, if you are hungry, after the snack you want to feel sated. High carb/high sugar snacks won’t sate you. They might satisfy your sweet tooth, but simultaneously raise your blood sugar. That will trigger an insulin release, which will burn that sugar and maybe more. That will lower your blood sugar and bring on another craving. It’s a cycle that can make you fat, sluggish and all-around unhealthy.
What to do? Eat filling foods. These foods contain fiber and protein, both of which fill you up and tend to level out your blood sugar levels. Smart snacks include a serving of almonds or pistachio nuts (eat them slowly — not the whole handful in a single gulp). Grab a large celery stick and fill the concave side with low fat peanut butter.
Or, if you need a little sweet, take some apple slices and smear them with peanut butter. Carrot sticks, like celery, also add crunch to your snack, making it more satisfying. I dip my carrots in low-fat honey mustard dressing or brush them lightly with honey-Dijon mustard.
Think you’re really hungry? Make a serving of instant oatmeal (not the sugared varieties!) and stir in an egg as it’s cooking. The combo will be filling, in two ways, and still keep your blood sugar from bouncing around.
There are enough sources on the internet to fill several volumes with healthy snacking suggestions. Here are two to get you started. Please feel free to contact us with your best “healthy snacking tips.
https://www.healthline.com/nutrition/29-healthy-snacks-for-weight-loss
https://www.aicr.org/resources/blog/30-healthy-snack-ideas-from-registered-dietitians/
Al Davis is a HaD’var contributor and committee member.
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