The Science Behind Smart Snacking
There’s a Reason for the 3pm Slump!
Ever hit that 3pm time slot and find yourself reaching for whatever’s closest—maybe a handful of biscuits, a sugary coffee, or the kids’ leftover crackers?! (I’m with you on that last one lol).
That mid-afternoon energy crash isn’t just in your head. It’s a real physiological response to fluctuating blood sugar levels that occur when we go too long without fuel.
But here’s the thing: the way we snack plays a huge role in stabilising our blood sugar and as a result in helping us feel more regulated and calm
How?
Well, when we go too long without food (like the long stretch between lunch and dinner), our blood sugar can dip too low. This often leads to intense hunger, brain fog, cortisol spikes, and cravings for quick energy fixes—aka refined carbs and sugar. The problem? These foods spike blood sugar fast, followed by an inevitable crash, leaving us hungrier and more fatigued than before.
Smart snacking is about choosing nutrient-dense foods that keep blood sugar stable, energy levels even, and hunger in check. A great snack includes:
Protein (to keep you feeling full and slow digestion)
Healthy fats (to fuel our brain and prevent spikes and crashes)
Fibre (to support digestive and gut health and slow sugar absorption)
Think: nut butter with apple slices, hummus with veggie sticks, or a handful of nuts and dark chocolate. Balanced snacks like these fuel you properly so you’re not ravenous when making dinner—and they help prevent mindless munching while cooking.
Want more snack inspo? Check out my Supercharge Your Snacking E-Book —a digital guide with 25+ sweet & savory snack recipes, from grab-and-go to make-ahead options that freeze beautifully.
Happy Snacking x
