Why you may want to snack — even though you most likely don’t have to

By Jill Weisenberger, MS, RDN, CDE, FAND

This may come as a surprise: For most people with diabetes, snacks aren’t required. Here's why: Years ago, with the diabetes medications available then, you ran the risk of experiencing hypoglycemia (low blood sugar) if you didn’t eat every few hours; symptoms include feeling shaky, dizzy, irritable, and confused. To keep their patients out of the danger zone, healthcare providers told people with diabetes to snack often. Now we not only have different treatments, but also more sophisticated ones.

This means that today you have much more flexibility in meal timing, food choices and the quantity of food you eat at one time. But there are still good reasons to eat between meals — as well as reasons to skip that snack.

GO: Reasons to snack

• If it helps you fit in wholesome choices. According to the 2015 Dietary Guidelines for Americans, most adults don't eat the recommended amount of fruits, vegetables, whole grains and dairy. Snacks can be a great way to fit in more of these nutrient-rich foods. 
• If it squelches out-of-control eating later in the day. A piece of fruit might tame your hunger just enough to hold you over until dinner, ensuring you skip an undesirable drive-through stop.
• If it’s part of the individualized meal plan that you and your healthcare team have devised.
• If you’re hungry. Choose nutritious foods that fit within your meal plan. If you’re “always hungry,” see a registered dietitian nutritionist to help you create a more sustainable plan.

STOP: Reasons NOT to snack

• If it leads to overeating. You may have heard that eating frequently helps you lose weight, but research doesn’t support this. The number of meals and snacks that's ideal for you depends on many factors, including your preference. A mere 50 to 100 extra calories a couple times each day (in other words, a couple snacks) can stand between you and a smaller pants size. 
• If you fear hypoglycemia on a regular basis. You might need to continue to snack until your treatment plan is adjusted and you're no longer at high risk for hypoglycemia. However, regular incidences of low blood sugar or chronic worries about it mean you need to talk to your health care provider. They may want to change your medications or alter your dosage. But don't change anything — including your snacks — before discussing it with your diabetes care team.

For some people, snacking is a cornerstone of a healthy diet. For others, snacking means extra calories and higher blood sugar. If you’re unsure if snacking is right for you, talk to a member of your healthcare team. Be prepared to review your usual diet and the results of your home glucose monitoring. But don’t change your meal plan without talking to a member of your health care team first.

Published on March 12, 2015. Updated on March 16, 2016

Jill Weisenberger is the author of Diabetes Weight Loss – Week by Week, The Overworked Person’s Guide to Better Nutrition, and 21 Things You Need to Know about Diabetes and Your Heart. Learn more about her at jillweisenberger.com.