Snacking is an important part of a healthy diet. Snacks provide energy between meals and help curb hunger. However, many common snack foods are high in processed sugars which can lead to a sudden spike and crash in blood sugar levels, otherwise known as a sugar rush. Learning how to snack smart can help you avoid the sugar rush while still satisfying your cravings.
Choose Snacks with Protein and Fibre
Protein and fibre help slow the absorption of sugar into your bloodstream, preventing those sharp spikes in blood glucose. Great high protein, high fibre snack options include:
- Nuts and seeds
- Fresh fruit with nut butter
- Veggies with hummus or guacamole
- Greek yoghurt
- Cottage cheese
- Hard boiled eggs
- Edamame
- Bean salads
Aim for at least 3-5 grams of protein and 2-4 grams of fibre per snack. Read the nutrition labels carefully and choose the options that are lowest in added sugars.
Limit Processed Sugary Snacks
It can be easy to grab a chocolate bar or bag of sweets when you're hungry, but these processed snacks are full of simple sugars that cause your blood sugar to skyrocket. Limit snacks like:
- Biscuits
- Cakes
- Sweetened yoghurt
- Fruit snacks
- Sugary cereals
- Carbonated drinks
- Juice
If you do indulge in a sweet treat, eat it alongside protein and fibre containing foods to help blunt the sugar rush.
Watch Portion Sizes
It’s easy to overdo it on snacks, even healthy ones. Be mindful of portion sizes to prevent overeating. Here are some suggested single portion snack sizes:
- 1 medium piece of fresh fruit
- 1⁄2 cup of berries
- 1⁄4 cup of dried fruit
- 1⁄4 cup of nuts or seeds
- 1 stick of string cheese
- 1 container of single-serve Greek yoghurt
- 2 tablespoons of nut butter
Measure snacks into individual containers to grab for on-the-go. This prevents over-snacking from a large package.
Carry Emergency Low Sugar Snacks
It’s inevitable that you’ll sometimes get stuck hungry without a healthy snack on hand. Have an emergency snack stash for these situations to avoid grabbing the nearest vending machine. Good options are:
- Glucose tablets. For example, Lift Glucose Activ tablets rapidly raise blood sugar without spiking it too high.
- Single-serve nut butter packets
- Beef jerky or trail mix pouches
- Protein bars with under 5 grams added sugar
Rotate these non-perishable snacks so they stay fresh when you need them. Keep some in your car, bag, and office drawer.
Time Snacks Wisely
Try to snack no longer than 3 to 4 hours before or after a meal. Snacking shortly before meals can ruin your appetite. Snacking right before bed can lead to fat storage.
Instead, time snacks for:
- Mid-morning
- Mid-afternoon
- Post-workout
Pair snacks with water or unsweetened tea instead of sugary beverages. Stay hydrated to prevent false hunger.
Learn Hunger Cues
Sometimes we reach for food out of habit, not hunger. Learn to recognise your own body’s signs of genuine hunger, like a grumbling stomach, light-headedness, irritability, or lack of focus. Distinguish these from emotional cravings triggered by stress, boredom, or fatigue.
Snacking smart takes mindful eating. Choose high fibre, high protein options in proper portions and quantities. Avoid letting yourself get overly hungry and keep quick low sugar snacks on hand. Follow these tips to enjoy snacks guilt-free while avoiding the dreaded sugar rush.