How to Build the Perfect Anti-inflammatory Snack

Episode Summary: In this episode of Inflamed in the Brain, Krissy, your friendly neighborhood dietitian, dives into the topic of snacking—particularly how to build balanced, anti-inflammatory snacks. Krissy breaks down common misconceptions about snacking, explains why snacking isn’t inherently bad, and provides actionable tips on building satisfying and inflammation-fighting snacks. She covers why pairing carbs with fats and proteins is crucial for blood sugar control and sustained energy, and discusses the role of intuitive eating in choosing the right snack size based on your hunger cues.
Key Topics Covered:

1. Debunking Snacking Myths:
   • Myth #1: Snacking is bad for you.
   • Myth #2: A snack should always be something small, like fruit or yogurt. Krissy explains why it’s okay to have snacks like chicken wings or eggs and highlights the importance of pairing carbs with fats and proteins for balance.
2. Building a Balanced Snack:
   • Why a balanced snack matters for inflammation:
     • High blood sugar can lead to inflammation by triggering oxidative stress and impairing your body's use of antioxidants.
     • Krissy discusses how combining carbs, proteins, and fats stabilizes blood sugar levels, preventing spikes that can contribute to inflammation.
     • Examples of balanced snacks: avocado toast, yogurt with berries and chia seeds, and hard-boiled eggs paired with fruit.
3. Snacking for Blood Sugar Control:
   • Consuming carb-heavy snacks alone can cause blood sugar spikes, leading to fatigue and cravings. Pairing carbs with fats and proteins offers more stable energy, helping you avoid the blood sugar rollercoaster that promotes inflammation.
4. Listening to Your Body’s Hunger Cues:
   • Krissy emphasizes intuitive eating, explaining that the size of your snack should depend on how hungry you feel, your activity level, and how far away you are from your next meal.
   • Practical tip: Before snacking, ask yourself if you’re lightly hungry or really hungry. This helps guide you toward choosing an appropriately sized snack without obsessing over portion sizes.
5. Addressing Emotional Eating:
   • Krissy discusses the importance of identifying emotional triggers—such as stress or boredom—that may cause you to snack unnecessarily. She shares strategies for coping with emotions without turning to food, like taking a walk or journaling.

Key Takeaways:

• Snacking isn’t inherently bad, and you shouldn’t feel guilty for grabbing a snack.
• A balanced snack consisting of carbs, fats, proteins, and fiber helps stabilize blood sugar and fight inflammation.
• Listen to your body’s hunger cues to determine the size of your snack, and avoid emotional snacking by finding other outlets for stress and emotions.

Mentioned in This Episode:

• Example balanced snacks: avocado toast, yogurt with berries, hard-boiled eggs with fruit.
• Practical tip for mindful snacking: "Am I lightly hungry or really hungry?"

Hungry for More?! Catch up on these episodes next!

• Ep. 8: The Secret to making any meal more anti-inflammatory
• Ep 3: Small Steps, Big Results: Sustaining Motivation in Anti-inflammatory Health
• Ep. 21: Top 4 Reasons You're Always Tired and the Solutions You Need

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