When selecting snacks to support healthy blood sugars, it’s important to focus on foods that are high in fiber, protein, and healthy fats.
These nutrients work together to slow digestion and the absorption of sugar into the bloodstream, which helps prevent blood sugar spikes. I always recommend choosing whole, unprocessed foods whenever possible because they naturally contain no added sugars and are rich in beneficial nutrients.
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My Top 12 Snacks
- Small handful of unsalted nuts (or try this pre-packaged trail mix – use code THEHEARTDIETITIAN for 15% off)
- 1 small banana with 1 tablespoon of peanut or almond butter
- A piece of fruit with nuts, peanut butter or almond butter
- Smoothie made with ½ cup of 1% milk plus ½ cup yogurt and any fruit of your choice. You can add ground flaxseed (1 tablespoon)
- ¼ cup hummus or sardine dip with 4-6 high fibre crackers, ½ whole grain pita or ½ cup chopped carrots
- ¾ cup oven-roasted legumes – make your own or buy pre-packaged options here (use code THEHEARTDIETITIAN for 15% off)
- 1 small bowl of high fibre cereal with ½ cup skim milk, 1% milk or soy beverage.
- ½ cup ricotta or cottage cheese mixed with fruit
- 1 slice of whole grain bread with
- 1 oz reduced fat cheese such as 15% M.F. (milk fat) or less
- 1 mini can of tuna
- 1 tablespoon almond butter or natural peanut butter
- 1 boiled egg with 1 slice whole grain bread or high fibre crackers
- Chia and oat pudding – make your own or buy pre-packaged options (use code THEHEARTDIETITIAN for 15% off)
- ¼ – ½ avocado spread (like guacamole) over high fibre crackers, (option: sprinkle hemp seeds – use code THEHEARTDIETITIAN for 15% off)
Why These Snacks Work
The goal is to consume foods that have protein, fat and fiber together.
Pairing a fiber-rich carbohydrate with a source of protein or healthy fat, like having an apple with almond butter, can make a big difference in how your body responds to the sugars in your snack.
Another example is the fiber in the veggies and the healthy fats in the hummus work together to prevent a rapid rise in blood sugar.
Plain Greek yogurt with berries is another great choice because the yogurt is high in protein, while the berries provide fiber and antioxidants without added sugars.
Apple slices paired with a no-added-sugar nut butter are another favorite snack for balancing blood sugars because the fiber in the apple slows digestion and the healthy fats in the nut butter help sustain energy.
Hard-boiled eggs with vegetables are a simple, high-protein option that’s perfect for stabilizing blood sugar between meals, and a handful of almonds or mixed nuts provides a great mix of protein, healthy fats, and fiber.
For something a little more creative, chia pudding made with unsweetened almond milk and chia seeds offers a delicious, high-fiber, and no-added-sugar option that helps control blood sugars.
Portion control is another key factor; even healthy snacks can affect blood sugar if consumed in large amounts, so keeping portions in check is important.
Final Thoughts
Snacking doesn’t have to be complicated. Keep it simple, and enjoyable. Which one will you try first?
