Snacking often gets a bad reputation, but when done correctly, it can be a great tool to support energy levels, mood, and overall health. The key is choosing the right snack at the right time. In this guide, we’ll talk about the difference between sweet and savory snacks, when snacking is (and isn’t) beneficial, and share some simple snack ideas to support your health journey.
Sweet vs. Savory
When choosing between a sweet or savory snack, it’s important to understand the impact that either one will have on energy levels, blood sugar, and even your mood. Both foods can fit perfectly into a healthy diet, but knowing when to go sweet and when to go savory can help you make smarter decisions and have you feeling your best.
Sweet snacks are often high in refined carbohydrates and sugars–ingredients that have been heavily processed and stripped of their natural fiber, vitamins, and minerals. While these foods are not inherently bad, they can lead to rapid blood sugar spikes. In short, a blood sugar spike occurs when sugar or quickly digested carbohydrates enter the bloodstream too quickly. This is more likely to happen when you consume a large quantity of carbs at once, without any accompanying fat or protein, or when the carbs lack fiber and other nutrients that naturally slow digestion. These spikes are typically followed by crashes, leading to fluctuations in energy and mood. Over time, frequent spikes can contribute to insulin resistance and the risk of metabolic health issues.
Sweet snacks are better enjoyed as dessert rather than a standalone snack, especially when they contain minimal amounts of fiber, protein, and fat. Pairing sweet treats with a balanced meal will help slow the digestion and reduce the impact on blood sugar. This simple strategy will allow you to enjoy your treats while still feeling your best and staying on track with your health goals.
Unlike sweet snacks, savory options tend to be richer in protein and fats, which can help maintain stable blood sugar levels. This will provide longer lasting energy and help reduce fluctuations in mood. Because protein and fat take longer to digest than carbohydrates, they can also help you feel fuller for longer.
Fun fact: Protein also directly influences hormones that provide satiety and reduce hunger. Balancing macronutrients (carbs, fats, and proteins) is the best way to prevent blood sugar spikes, curb hunger, and keep you energized.
When (and When Not) to Snack
In-Between Meals
If you start feeling tired, sluggish, or have trouble focusing between meals, it might be time for a snack. A snack can help you stay energized, especially if there’s a long gap between meals. Try to have something balanced, but still light to avoid feeling too hungry or too full by your next meal.
Before or After a Workout
A balanced snack 30 minutes to an hour before a workout can help fuel your body and provide the energy needed to perform well. Depending on your needs, macronutrient ratios may need to be adjusted to avoid discomfort while exercising. This could mean having a carb-focused snack with protein and little to no fat.
Whenever You’re Feeling Hungry
If you start feeling hungry, shaky, or lightheaded, it’s probably time to eat. If you have just eaten recently or don’t have access to a full meal, a snack is your best bet. A balanced snack will provide your body with the energy it needs to maintain blood sugar levels and keep you from feeling shaky and lightheaded until your next meal.
Skip the Snack When:
Meal Time is Approaching
Snacking too close to a meal can reduce your appetite and make it more difficult to eat a full balanced meal. This might reduce the amount of nutrients you’re getting and may even lead to overeating later on.
Mindless Eating
Being aware of the cues your body gives you (hunger, tiredness, or brain fog) can help determine the best time for snacking. It’s also best to avoid eating due to stress or boredom. This is a very common habit because comfort food can act as a temporary mood booster and provide a distraction from feelings of stress and boredom. However, comfort snacking often leads to poor food choices that lack nutritional value and may contribute to weight gain over time. Overeating is also common with emotional eating and can cause digestive symptoms like bloating, discomfort, and indigestion.
Midnight Snacking
Late-night snacking can disrupt sleep because your body has to work to digest the food. Lying down during or soon after eating can also interfere with digestion and cause bloating and indigestion. It’s best to eat a few hours before bed to give your body enough time to digest and rest. If you’re feeling hungry before bed, opt for a light, balanced snack.
Quick and Healthy Snack Ideas
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Apple with nut butter
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Veggies with hummus
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Whole-grain crackers with homemade tuna salad
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Homemade trail mix with nuts, seeds, and dried fruit
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Rice cake with peanut butter and sliced banana
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Greek yogurt with berries
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Hard boiled eggs
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Whole-grain crackers with cheese
If you have a sweet treat that you're set on eating, try pairing it with a source of fat or protein like Greek yogurt, cottage cheese, nut butter, or nuts and seeds. You can also throw in a source of fiber like fruit, nuts and seeds, and unsweetened coconut flakes.