How to Snack and Prevent Diabetes

Diabetes prevention is something we all should be working for, and your diet plays a huge factor in this. One often overlooked part of the conversation surrounding a healthy diet is snacking. While the obvious answer may seem to be to give up snacks altogether, depriving yourself of your favorite treats may not be the best protection from diabetes either. Below are a few ways to develop snacking habits that can reduce your chances of developing diabetes, as well as a few different foods to implement into your diet.

Avoid Glucose Spikes

Diabetes is characterized by having blood sugar levels that are unnaturally high due to insulin resistance. One of the ways that this insulin resistance can develop is by having spikes in your blood sugar that make it difficult for your body’s insulin to break down all of the glucose in the body. You can avoid these spikes by limiting consuming foods that quickly raise your blood sugar, such as sweets, starches, and processed foods.

Choose Your Snacks Wisely

Instead of choosing foods that are unhealthy in nature, try to focus on curbing your hunger with healthier options. Skip the donuts, cookies, and cakes and reach for fruits, vegetables, and nuts instead. Many adults struggle to meet their daily value of fruits and vegetables, so incorporating these foods into snack time can help you reach your nutritional needs.

There are certain foods that can help prevent diabetes more than others. Foods like apples and berries can satisfy your sweet tooth while carrots and pumpkin seeds can give you that crunch that you crave from chips and other salty snacks. Incorporating these foods into your snacking routine can help cut your risk of developing diabetes by minimizing spikes in blood sugar and preventing insulin resistance.

Space Out Your Snacks

While it might seem counterintuitive, snacking does have the potential to prevent blood sugar spikes from happening if eaten at the right times. When there is a large gap of time between meals, your blood sugar can dip, sometimes to dangerously low levels. This can result in extreme highs and lows that can make your body become less sensitive to its own insulin, ultimately leading to diabetes. Snacking can help prevent these highs and lows by keeping your blood sugar levels steady throughout the day because of the more consistent intake of nutrients. If you find yourself getting hungry throughout the day or if you know there is going to be a large gap between your meals, try keeping a snack nearby to help hold you over and stabilize your blood sugar.

Be mindful of your snacking

Raspberries and BlackberriesWhile it may appear that snacking is purely a physical activity, the way that you snack is heavily tied to your emotional being as well. Unpleasant emotions like stress, anxiety, and depression can lead to overeating and cravings for those “comfort foods” that tend to be unhealthy in nature. And when it comes to emotional eating, you often won’t stop munching until you feel better, or until your body can’t physically take another bite. These snacking sessions can contribute to blood sugar spikes and insulin resistance because of the sheer volume and contents of the foods involved.

A change in mindset can help prevent you from snacking mindlessly, as well as keep you from eating foods that are less healthy in nature. A great way to get a handle on your emotional eating is to first assess why it is that you’re tempted to start eating. Ask yourself— Are you really hungry? Are you upset? Are you avoiding something? If you realize that your cravings are originating from something other than hunger, try resisting the urge to snack for about 15 minutes to see if the feeling subsides. The more self-aware you become of your snacking habits, the better you’ll be able to fend off the development of diabetes.

 

Just 1 in 10 adults meet the federal fruit or vegetable recommendations, according to a study published today in CDC’s Morbidity and Mortality Weekly Report (MMWR). This report highlights that very few Americans eat the recommended amount of fruits and vegetables every day, putting them at risk for chronic diseases like diabetes and heart disease.

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America’s Snacking Habits Continue to Grow

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Snacking is a favorite American activity, but many today are willing to sacrifice some things to get their snack products. Moonstruck Chocolate Co. contracted OnePoll to conduct a poll and found out some interesting facts:

  • Americans spend about $9 a week for snacking habits, spending an average of about $479 annually, and a lifetime total of more than $28,000 throughout their lives for snacks.
  • About 18% of Americans would stop using their mobile or electronic gadgets for a month for a chance at getting a lifetime snack supply.
  • One-sixth of all Americans would have their heads completely shaved to have that snack supply.

Examining Favorite Snacks, Snack Combinations, and Food Preferences

The OnePoll research also focused on all portions of the market and industry facts for Moonstruck. The details found were:

  • Around 37% of poll respondents wanted to snack on sweet items.
  • 34% of these same respondents preferred their snacks salty.
  • All respondent snackers had a common ground in potato chips.
  • 84% of salty snackers preferred potato chips as a staple.
  • 80% of sweet snackers preferred chips as stable snacks.

Here are further facts:

  • The snackers all voted for having chocolate combined with snack goodies.
  • Many were willing to experiment with unique, non-traditional taste and ingredient combinations, pizza and chocolate, like an apple pie with cheddar, and strawberries paired with balsamic vinegar.
  • 40% preferred pairing chocolate with caramel.
  • 39% preferred having nuts combined with chocolate.

Most preferred general pairings of non-snack foods, in order of preference, included:

  • Eggs with bacon at a whopping 58%
  • Potatoes with steak
  • Dip with chips
  • Syrup and pancakes
  • Cheese with wine

What Other Food Companies or Researchers Found?

  1. Campbell

One company has found substantial evidence of how Americans are more dedicated to their snacking. The Campbell Soup Co. reports in the Wall Street Journal that in the last quarter of 2019, their sales reflected more of their snack products sold than their flagship food brands.

Soup sales declined 3% in the first quarter of 2019, as its snack products increased sales by 2% from the previous year. Campbell is currently planning to capitalize on American snacking habits while bolstering its traditional soup products with more investments.

  1. Innova

The competition is ramping up for the American snacking dollar. This is based on the findings of the research firm Innova Market Insights. They report that Americans have developed the habit of snacking all day at any given hour. Other interesting facts from Innova:

  • A lot more consumers prefer quicker bites than traditional meals.
  • 37% of consumers prefer salty snacks during the evening.
  • 46% want their salty snacks in the afternoon.
  • 17% replaced their dinner with salty snacks.
  • 23% ate said snacks for lunch.
  • 8% want these snacks instead of breakfast foods.

The Word is Out on American Snacking Habits

What all the facts enumerated in this article simply mean that snacks are either getting tastier, are more nutritious, can replace meals or a combination of all three factors. Major studies must be conducted to determine whether the poll and research results referenced are right, but most other signs support them.

Inspired by foodinstitute.com

Recent Studies Point to 28 Disturbing Facts About Drinking Soda

It is a well-known fact, now, that soda may taste good—but it does not contain any health benefit at all. After all the research linking soda to health issues, here are some of the compiled facts that are very disturbing to know—especially at some point in our life we have gulped that drink.

  1. As fast as two weeks, soda can have adverse effects on health by increasing your cardiovascular disease risk.

  2. Laden with sugar, just a 20-ounce soda contains 16 tablespoons or 1 cup of sugar in it. Think of your venti sized coffee cup filled with a cup of sugar.

  3. Can speed up the beginning of menses in pre-puberty girls by as much as 3-months earlier than those who do not have a drink of soda a day.

  4. It can lead to cognitive decline, as shown by a study where two or more sugary drink consumption was connected to lower brain volume and a bad memory.

  5. May diminish lifespan as shown by the American Heart Association statistics that reported 180,000 deaths linked to sugary drinks.

  6. The tendency to have gout is increased wherein men who consume as much as six soda servings weekly increase their risk by 85%.

  7. Increases your appetite.

  8. Increases your visceral fat—the fat that surrounds your organs.

  9. Triggers unhealthy eating with poor choices like ice cream cookies and other nutrient-poor options.

  10. Weakens your muscles since drinking few liters of soda a day affects potassium levels that can lead to reduced muscle functioning.

  11. Packs a lot of calories—we all know this already!

  12. Makes YOU fatter because of all the empty calories and high sugar count.

  13. It makes your heart unhealthy because of increasing your triglyceride levels in the blood.

  14. It can cause childhood obesity, especially when sweetened fruit juices and soda are freely accessible to them.

  15. Its caloric count is high, a measly 12-oz can of soda packs 140 calories, and if you drink three glasses, that’s equal to a meal already in terms of calories!

  16. The citric acid in soda can erode and decay teeth enamel.

  17. Greater incidence of high blood pressure is seen in people who drink soda or sugary drinks.

  18. Drinking soda is associated with lowered fertility, as seen in a study of 5,000 couples.

  19. It contains toxic chemicals like 4-MEI, which may increase your risk of cancer.

  20. Promotes belly fat by as much as 3-inches than those who don’t consume sodas at all.

  21. With its high sugar content, diabetes is not far off in your future.

  22. Sugar dependency is a possibility due to the emotional response that sugar can give.

  23. Unhealthy to your kidneys and continued consumption may reduce your kidney function.

  24. May hasten aging like wrinkles and breakouts.

  25. The risk of pancreatic cancer is increased due to its high sugar levels.

  26. Bad cholesterol is increased, which is another factor for heart diseases.

  27. Those who drink at least two sodas a day are twice likely to have lung problems.

  28. Weakens bones.