Top 10 Snacks That Won't Put You On A Sugar Rollercoaster
Looking for a healthy snack that will not elevate your blood sugar and put you in a sugar coma?
It can be challenging, and in general, I do not recommend “snacking.” However, I have found myself aimlessly snacking, and grazing when I do not eat enough food at my first meal of the day. Ideally, each meal will include plenty of Protein, Healthy Fats, and Fiber to increase satiety, keep you full longer, avoid cravings and the need to snack.
When the need to snack arises, being prepared is key to an ideal snack that satisfies.
Energetic and Satisfying Snacks That Will Not Spike Blood Sugar
Protein will keep you feeling satisfied for the most extended amount of time and has the most negligible impact on blood glucose levels. Instead of grabbing that extra sugary Latte, granola bar, or bag of chips for a snack, opt for a snack that is high in protein.
In the list below, you will see snacks high in protein, some with healthy fat, and a few that are only fat. Carbohydrates provide a quick hit of sugar in the blood leading to more cravings, hunger, and low energy.
Opt for a nutrient-dense, healthy, balanced, and delicious snack—one to sustain your energy and benefit your overall health.
Snack Short List
“The Incredible Edible Egg”
Hard-Boiled Eggs are protein-dense, loaded with essential nutrients like choline, zinc, Vitamin B12, biotin (B7), iodine, and selenium.
Tuna, Salmon, or Lump Crabmeat Salad
Combine canned tuna, salmon, or Lump Crabmeat (refrigerated seafood section) with unsweetened full-fat Greek yogurt or Primal Kitchen Mayo (other mayo contains inflammatory and harmful oils), sliced tomatoes diced red onion. Consider adding chopped celery, a hard-boiled egg, or radishes: a protein and healthy fat-satiating snack.
Hummus
Hummus is easy and inexpensive to make at home. Hummus made with cooked ground chickpeas, tahini, lemon juice, and garlic is perfect with sliced cucumbers, carrots, jicama, or sugar snap peas. For store-bought, be a vigilant label reader, and ensure the ingredients do not contain additives, or harmful inflammatory oils, like Canola or Soybean.
Avocado
Think Guacamole - take an avocado and smash with a fork or slice it, add a few spices, a squeeze of lemon and serve with jicama, carrots, or cucumbers.
Beef Jerky
You can now find 100% grass-fed Beef Jerky and Beef Sticks without added preservatives and highly processed ingredients. My favorite brands are Chomps, The New Primal, and Paleo Valley.
SMOKED SALMON
Slice smoked salmon with cucumber slices and a squeeze of lemon. Or, if you can tolerate dairy, a large spoon of unsweetened full-fat Plain Yogurt and chopped dill.
YOGURT OR COCONUT YOGURT BOWLS
Choose a full-fat (preferably organic) unsweetened Plain Greek Yogurt or Unsweetened Plain Coconut Milk Yogurt. Mix in organic blueberries or blackberries with a few raw nuts, seeds, or spices.
CAPRESE SALAD SKEWERS
Use cherry tomatoes with fresh baby mozzarella, basil, salt, and pepper. Feel free to drizzle a little olive oil and balsamic vinegar.
Meatball Sliders
Take your favorite ground meat with eggs, garlic, herbs, Parmesan cheese, or Nutritional Yeast, shape into balls and bake. Make a big batch for the week and use it for snacks, lunches, or dinner. You can even freeze and save for another week.
FERMENTED VEGETABLES AND OLIVES
Today you can find more than the traditional dill pickle at your local grocery store. You will discover krauts from cabbage, beets, cucumbers, and more. Fermenting vegetables at home is easy, fast, and inexpensive. Add a few Castelvetrano olives.
Choose snacks packed with nutrients to provide energy, mental clarity, balance, and satiating. Processed foods tend to be high in calories, void of nutrients, and contain harmful ingredients. In addition, the digestive system doesn’t recognize the ingredients in processed foods, contributing to Blood Sugar dysregulation, inability to digest fats properly, and depleting the body of essential vitamins and minerals.
Let me know which of the above you will try.