10 Snacks That Won't Spike Your Blood Sugar & 10 That Definitely Will
Your Snack Choices Matter
When you get hungry between meals, it's easy to reach for the first tasty treat within arm's reach. But the truth is, what you pick can greatly impact not just your day, but also your overall health. When you pick the right options, you keep yourself steady until the next meal, but if you choose taste over health, you might just be boosting your blood sugar levels to unhealthy heights. If you want to make smarter choices, here are 10 snacks that won't spike your blood sugar levels, and 10 that definitely will.
1. Greek Yogurt With Chia Seeds
Plain Greek yogurt is already known for being a healthy snack thanks to its high protein and low sugar content, but when you add chia seeds to the mix, you're getting an extra dose of fiber and healthy fats, too. This combination is typically gentler on blood sugar than sweetened yogurt cups, so consider this as an alternative.
2. Apple Slices With Peanut Butter
We all know fruits like apples make for a healthy snack, but when you pair it with peanut butter, it helps make it feel more substantial and balanced. Combining the natural sugars of the apple with the fat and protein in the peanut butter can help slow how quickly the fruit's carbohydrates hit your bloodstream.
3. Cottage Cheese With Cucumber
Cottage cheese is quite the polarizing food, but you can't deny its high protein content and low carbohydrate count makes it a solid addition to your blood sugar-friendly snack lineup. To make it a bit more palatable, enjoying it with cucumber, which is crunchy and hydrating, turns this into something much more satisfying.
4. Almonds
Simple and straightforward, a handful of almonds earns its reputation for a good reason. These nuts contain healthy fats, fiber, and some protein, digesting slowly in your stomach and supporting steadier blood sugar. Perfect for on the go, just carry these in a small container for a quick bite or two.
5. Hard-Boiled Eggs
Because hard-boiled eggs contain almost no carbohydrates, this means they're a snack that won't likely cause any sharp rises in your blood sugar levels. As a bonus, they also provide protein and fat which can help you stay full for longer between meals.
6. Hummus With Raw Vegetables
For a tasty snack, hummus paired with raw vegetables is a crowd-pleaser. This dip carries a nice depth of flavor and it provides you with fiber and protein from the chickpeas. On the other end, raw vegetables like bell peppers, celery, and carrots add a nice textural component and are low in sugar.
7. Cheese and Whole-Grain Crackers
As long as you don't overdo it, cheese and whole-grain crackers can actually make for a healthy snack addition to your routine. People often mistakenly associate cheese with being unhealthy, but they bring protein and fat when enjoyed in moderation. Throw in some whole-grain crackers which a slower-digesting than ultra-refined options and you have a nice balanced snack.
8. Edamame
You love these as an appetizer in sushi restaurants, so why not enjoy them at home as a great plant-based option that offers plenty of protein, too? Not to mention, edamame also carries a good amount of fiber, which slows down you digestion and supports a more gradual blood sugar response.
9. Turkey Rolls
Skip the bread and wrap and use simple turkey slices to wrap up healthy ingredients for a low-carb snack. Toss in ingredients like cheese, cucumber, or some avocado to make it extra tasty! Because turkey is high in protein, it has a lower chance of triggering any glucose spikes.
10. Avocado on Seeded Crispbread
The internet's favorite fruit, avocado, actually makes for a healthy snack that keeps your blood sugar response in check. Of course, enjoy it in moderation so you get to fully embrace its healthy fat and fiber content without a huge caloric surge, but spreading it on seeded crispbread makes it even more optimal.
1. Frosted Donuts
Are you really surprised to hear frosted donuts, with all that sugar content, is an example of a snack that can send your blood sugar up quickly? Not only are they packed with sugar, they're made with refined flours which are usually much lower in fiber and protein which is what helps slows things down.
2. Gummies
We know it's hard to resist when you've got a sweet tooth, but gummies are basically a direct delivery system for sugar into your bloodstream. There's pretty much no health benefits, being that there's almost no fiber, fat, or protein in these goodies, so your body absorbs it incredibly quickly. The worst part is, it's easy to eat too much without noticing.
3. Regular Soda
Sometimes you crave that fizzy, sugary overload that comes with regular soda, but do your best to resist. People say it's bad enough to drink your calories, but with these drinks, they also give you a large dose of rapidly absorbed sugar in no time. Because there's no fiber and basically nothing to slow down the absorption, your glucose levels are going to take a rough hit.
4. Sweetened Granola Bars
Granola bars are one of the most misleading "healthy" foods out there simply because they're not healthy at all! These treats wear a solid disguise; they're often closer to candy bars than most people realize. With added syrup, sugars, and refined grains, and low amounts of fiber and protein, these can raise blood sugar levels much more than their wholesome packaging suggests.
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5. Potato Chips
Sure, potato chips are savory and not sweet, but that doesn't mean they're blood-sugar friendly. In fact, because they're usually made from refined starches that your body breaks down quickly, they can push your glucose higher than you'd expect.
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6. White Crackers
Plain white crackers should never be your go to when whole grain options are just as readily available. These offerings are made with refined flour, which means they don't offer much fiber and get digested far too quickly. It can lead to a faster blood sugar rise than you'd get from a more balanced snack.
7. Sugary Breakfast Cereal
As an adult, you're probably still amazed by how we were allowed to eat so much cereal when it's this unhealthy for you. Most sweetened offerings that taste good are also made from refined grains and carry plenty of added sugars. These are really more like dessert than a breakfast food or snack!
8. Rice Cakes With Sweet Toppings
Plain rice cakes might be a good dieting food when you're thinking about calories, but these are actually high-glycemic. When you add on other sweet toppings like jam, honey, or sweet spreads, you're pushing them even further in the wrong direction.
9. Bakery Muffins
Muffins sound like they're healthier than cupcakes, but the truth is, their nutritional gap isn't all that wide. Many are still made with the same ingredients, like white flour, sugar, and more that pack plenty of carbohydrates with little to no fiber. As a result, it can lead to a fairly strong blood sugar spike.
10. Pretzels
Just because pretzels are low in fat doesn't mean they're a blood-sugar-friendly choice by default. These salty snacks get digested quickly, which causes your glucose to rise faster than other snack options with healthy doses of protein and fiber. It's also incredibly easy to lose track of how much you're eating, which makes them dangerous.
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