Maintaining stable blood sugar levels is crucial for overall health, particularly for hormone balance in women. The prevalence of snacking has risen significantly in recent years, leading to concerns about its impact on blood sugar regulation. Diet, fitness and wellness cultures have propagated the idea that snacking on healthy snacks and aiming for 5-12 small meals a day is beneficial for health, fitness and weight loss. While it is true that a healthy balanced whole-food snack is much better for blood sugar balance compared to a carbohydrate rich processed snack, frequent consumption of any food will still trigger an insulin release and can therefore impact blood sugar balance and insulin sensitivity with time. I appreciate that at times snacks are necessary, especially in times of high energy demand such as pregnancy, breastfeeding or in times of intense physical activity, but long term habitual snacking does not appear to be supportive of metabolic health and hormone balance for many women.
The Insulin Response to Snacking
When food is consumed, the body releases insulin to facilitate the uptake of glucose into cells for energy production. Snacking, even on healthy low-carbohydrate options, can trigger frequent insulin releases throughout the day. Over time, this repetitive insulin stimulation may lead to insulin resistance, a condition in which cells become less responsive to insulin, hampering effective blood sugar regulation. Insulin resistance is a precursor to various metabolic disorders, such as type 2 diabetes and is a large underlying factor in women with PCOS.
Disruption of Hunger and Satiety Signals
Ghrelin and leptin are two hormones that play a significant role in regulating appetite and hunger. Ghrelin, often referred to as the “hunger hormone,” is produced in the stomach and stimulates appetite, signalling to the brain that it’s time to eat. On the other hand, leptin, known as the “satiety hormone,” is produced by fat cells and sends signals to the brain when the stomach is full and should stop eating. Proper coordination between these hormones is essential for maintaining a healthy eating pattern and preventing overeating or under eating.
The habit of snacking can interfere with the intricate balance of ghrelin and leptin, leading to disrupted appetite regulation and potential weight management challenges.
- Ghrelin Dysregulation: Ghrelin levels tend to rise in anticipation of regular mealtimes, which is a natural response to signal hunger. However, with frequent snacking, the body may experience constant exposure to food, leading to frequent ghrelin spikes throughout the day. This overstimulation of ghrelin can lead to an increased desire to eat, even when the body doesn’t necessarily require additional calories, contributing to unnecessary calorie consumption and potential weight gain.
- Leptin Resistance: Chronic snacking can also lead to leptin resistance, a condition where the brain becomes less responsive to the signals of fullness sent by leptin. This is similar to insulin resistance, where cells become less responsive to insulin. As a result, individuals may find it challenging to recognise when they are satiated, leading to a cycle of overeating and impaired appetite regulation. Constant exposure to food can dull the sensations of hunger and satiety, making it harder to recognize genuine hunger cues and leading to mindless eating.Unregulated ghrelin and leptin levels can lead to an increased risk of obesity, insulin resistance, and other metabolic disorders like PCOS. Moreover, as women’s hormonal fluctuations are intricately tied to the menstrual cycle, disruptions in appetite regulation can exacerbate premenstrual cravings and emotional eating tendencies.
Allowing adequate time between meals also gives these hormones a chance to return to baseline levels, helping the body recognise genuine hunger cues and preventing constant spikes in ghrelin. Establishing regular eating patterns and listening to the body’s natural hunger and fullness signals can contribute to a healthier relationship with food and better weight management in the long term.
Impact on Gut Health
The habit of snacking can negatively affect the digestive process, particularly the migratory motor complex (MMC) – a pattern of contractions that occur in the gastrointestinal tract during fasting periods, clearing out residual debris and bacteria. Snacking disrupts the MMC’s regular rhythm, impairing its ability to cleanse the intestines adequately. As a consequence, digestive symptoms like bloating, constipation, and Small Intestinal Bacterial Overgrowth (SIBO) may develop. Impaired digestion can also hinder the proper absorption of essential nutrients, including vitamins and minerals critical for hormonal balance and overall health.
The Better Approach: Balanced Meals and Blood Sugar Control
Rather than relying on frequent snacking (even healthy snacks), it is advisable for women to focus on consuming three well-balanced and calorie-sufficient meals daily. If snack type foods are enjoyed and hard to give up, it is better to consume these foods alongside a main meal, eg. a dessert following a main meal or a trail mix as a side or appetizer to a main meal etc. This approach allows the body to maintain more stable blood sugar levels and reduces the over-activation of insulin, leptin and ghrelin. Additionally, incorporating nutrient-dense whole-foods in these meals can promote optimal hormonal and metabolic functioning. Implementing a more structured meal schedule also allows for adequate periods of fasting between meals (approximately 4-6 hours). This fasting period is essential for the proper functioning of the MMC and promotes effective digestion, nutrient absorption, and elimination of toxins and hormones from the body.
If you are a habitual snacker and suffer from poor blood sugar regulation, it may be difficult to cut out snacks entirely without making other relevant dietary and lifestyle changes first. Seek professional help if needed and work on removing snacks and balancing main meals slowly and sustainably.
If you are pregnant, breastfeeding or have an underlying medical condition, this blog post is not necessarily for you. If you are a women who engages in intense physical exercise, consider tailoring your exercise approach to the menstrual cycle and incorporating less intense physical activity in a fed state ie. after a main meal (women perform better in a fed state as this reduces the impact of cortisol on the body). This this is not possible, make sure you are aware of your unique calorie and protein needs pre and post exercise and fuel your body efficiently (even if that means needing to snack). Work with a professional if needed.
For more information about blood sugar balance for women you can visit these articles:
https://talidavoinea.au/blood-sugar-balance-for-hormone-health/
https://talidavoinea.au/12-tips-for-blood-sugar-management/
https://talidavoinea.au/intermittent-fasting-vs-time-restricted-eating-for-women/
References:
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Yeung AY, Tadi P. Physiology, Obesity Neurohormonal Appetite And Satiety Control. [Updated 2023 Jan 3]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK555906/
Mendoza-Herrera, K., Florio, A. A., Moore, M., Marrero, A., Tamez, M., Bhupathiraju, S. N., & Mattei, J. (2021). The Leptin System and Diet: A Mini Review of the Current Evidence. Frontiers in endocrinology, 12, 749050. https://doi.org/10.3389/fendo.2021.749050 https://pubmed.ncbi.nlm.nih.gov/34899599/
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Deloose, E., Janssen, P., Depoortere, I., & Tack, J. (2012). The migrating motor complex: control mechanisms and its role in health and disease. Nature reviews. Gastroenterology & hepatology, 9(5), 271–285. https://doi.org/10.1038/nrgastro.2012.57
