For me since, I just notice a spike of my sugar from random test. I eat raw ready to eat carrot from the supermarket as my in between snacks. It has only 4-5 grams sugar and it really makes me feel fool after 1 thin carrot. and in the afternoon my snack is still the same 1 carrot and 1 tablespoon of 100% peanut butter. If feel fool until 6pm ready for my dinner by 7pm. And in the evening I drink cold water with freshly squeeze lemon as my only evening snack. It works for me so far and tricked my body from hunger.