This post contains affiliate links at no extra cost to you :)
Maintaining stable blood sugar levels is essential for overall health, especially for those managing conditions like diabetes or simply aiming for a balanced diet.
Snacking can be a tricky territory, but fear not!
I've compiled a list of 15 delicious snacks that won't cause blood sugar spikes, along with some protein and fiber-packed pairings to keep you satisfied and energized throughout the day.
Snacks that won't raise blood sugar:
1. Raw vegetables: Crunchy carrot sticks, cucumber slices, or bell pepper strips make refreshing and low-calorie options. My favorite are bell pepper strips!
2. Nuts: Almonds, walnuts, sunflower seeds, pumpkin seeds and pistachios are packed with healthy fats and protein.
3. Avocado slices or guacamole: Creamy and nutritious, avocados are rich in monounsaturated fats.
4. Hard-boiled eggs: An excellent source of protein, vitamins, and minerals.
5. Greek yogurt: Opt for unsweetened varieties and add berries for a touch of sweetness.
6. Berries: Strawberries, blueberries, and raspberries are high in antioxidants and fiber.
7. Potato chips: A salty treat to satisfy your cravings. Our favorite chips are fried in avocado oil!
8. Cottage cheese: Rich in protein and calcium, cottage cheese makes a satisfying snack.
9. Edamame: These steamed soybeans are a great source of plant-based protein.
10. Seaweed snacks: Low in calories and packed with nutrients like iodine and antioxidants.
11. Olives: A flavorful and low-carb snack, perfect for satisfying cravings.
12. Pickles: Crisp and tangy, pickles are a low-calorie option for snacking.
13. Sugar-free peanut butter or almond butter: Spread on celery sticks for a crunchy and satisfying snack.
14. Cheese slices or cheese sticks: A convenient and portable source of protein and calcium.
15. Popcorn made with Coconut Oil: Enjoy lightly seasoned popcorn for a crunchy and satisfying snack. This is my favorite brand
Pairing proteins with fibers is a smart strategy for keeping blood sugar levels stable because it slows down the digestion and absorption of carbohydrates from the meal or snack. Here's why this matters:
Slower Digestion:
Protein and fiber take longer to digest compared to simple carbohydrates. When you consume a meal or snack that contains protein and fiber, it slows down the rate at which glucose enters the bloodstream, preventing rapid spikes in blood sugar levels.
Increased Satiety:
Protein and fiber help you feel fuller for longer periods. This feeling of fullness can prevent overeating and snacking on high-carbohydrate, sugary foods that can cause blood sugar spikes.
Balanced Energy Levels:
By slowing down the release of glucose into the bloodstream, protein and fiber provide a more sustained release of energy. This can help prevent the energy crashes and cravings often associated with consuming high-carbohydrate, low-protein meals or snacks.
Improved Insulin Sensitivity:
Consuming protein and fiber alongside carbohydrates can improve insulin sensitivity, allowing cells to better respond to insulin and effectively remove glucose from the bloodstream. This can help prevent insulin resistance and reduce the risk of developing type 2 diabetes.
Pairing proteins with fibers in meals and snacks is an effective way to regulate blood sugar levels, promote satiety, maintain balanced energy levels, and improve overall metabolic health.
Protein and fiber-packed snacks that won't raise your blood sugar:
1. Apple slices with peanut butter: A classic combo that offers a perfect balance of sweetness and protein.
2. Whole grain crackers with cheese: Pair fiber-rich crackers with protein-packed cheese for a satisfying snack.
3. Celery sticks with hummus: Crunchy celery paired with creamy hummus makes a delicious and nutritious snack.
4. Greek yogurt with mixed nuts and seeds: Add extra crunch and protein to yogurt with a sprinkle of nuts and seeds.
5. Turkey or chicken roll-ups with lettuce and tomato: Roll deli meat with fresh veggies for a protein-packed snack.
6. Sliced cucumber with tuna salad: Top cucumber slices with tuna salad for a refreshing and protein-rich snack.
7. Roasted chickpeas: Crispy and flavorful, roasted chickpeas are a delicious source of protein and fiber.
8. Cottage cheese with sliced strawberries: Enjoy the creamy texture of cottage cheese with the sweetness of strawberries.
9. Whole grain toast with avocado spread and hard-boiled egg slices: A satisfying combination of healthy fats, protein, and fiber.
10. Chia seed pudding with almond milk: A creamy and nutritious pudding packed with protein and fiber.
11. Sliced bell peppers with guacamole: Dip colorful bell pepper strips into creamy guacamole for a nutritious snack.
12. Sliced pear with cottage cheese and cinnamon: A sweet and savory combination that's perfect for satisfying cravings.
13. Quinoa salad with mixed vegetables and grilled chicken: A hearty and nutritious salad packed with protein and fiber.
14. Almond butter on whole grain toast: Spread almond butter on whole grain toast for a filling and satisfying snack.
15. Trail mix with nuts, seeds, and dried unsweetened fruit: Customize your own trail mix with a variety of nuts, seeds, and dried fruit for a delicious and portable snack.
Bonus: These coconut sugar peanut butter cookies have just 6 ingredients and are blood sugar friendly too!
Whether you're looking for a quick bite between meals or a satisfying snack to fuel your workouts, these blood sugar-friendly options have got you covered. Happy snacking!
Comments