If you want to embrace a low-sugar lifestyle but still need something tasty in between meals, this list is for you! Once again, we’re proving that eating healthier doesn’t mean bland or boring. Here are 10 snack picks with little to no sugar that will keep you full and totally satisfied!
10. Peaches and Cream
Yes, you can have some dessert without the added sugar overload. That is if you opt for fresh peaches paired with Greek yogurt or unsweetened whipped cream. Peaches contain natural sugars but they rank low on the glycemic index if paired with protein and healthy fat (from Greek yogurt). Plus, peaches are a good source of fiber and vitamin C, too!
9. Tuna Salad on Whole Grain Crackers
This is the snack you need if you’re looking to effectively manage your blood sugar while achieving lasting satisfaction. Tuna is protein-rich and whole grain crackers contain fiber. Even more important is that tuna has zero sugar. The combo makes a great savory snack that helps you stay full for longer.
8. Pistachios
Don’t have time to prepare tuna salad on crackers? Grab some pistachios instead! This snack is also high in protein and fiber and is naturally low in sugar and carbohydrates. So what do they have, you ask? Pistachios contain antioxidants like lutein and zeaxanthin, which are good for your eye health, and also vitamin B6 and potassium for brain and nerve function.
7. Hard-Boiled Eggs
Nutritionists agree that snacks containing protein help prevent blood sugar spikes, and among these snacks are hard-boiled eggs. Each egg has about 6 grams of high-quality protein, which contains all the essential amino acids your body needs. Eggs also contain choline, a nutrient that plays a role in brain function and heart health.
6. Apples and Peanut Butter
The combination of apples and peanut butter works wonderfully well in maintaining stable blood sugar level. Here’s the science behind it: apples have pectin, a type of fiber that slows the absorption of natural fruit sugars into the bloodstream. When paired with protein from peanut butter, it provides sustained energy without the rapid drop in blood sugar that’s linked to eating sugary foods.
5. Chia Pudding
Chia seeds contain an impressive 11 grams of fiber per ounce, and when mixed with liquid, this fiber forms a gel-like substance, creating that pudding texture. This gel-like substance slows glucose absorption and maintains steady blood sugar levels. As a complete protein source, chia pudding can also keep you feeling full. To ensure it’s low-sugar, make your pudding with unsweetened almond milk or add fruits.
4. Almonds
Almonds are among the most scientifically-supported snacks for low-sugar control. This is because almonds deliver a combination of healthy fats, fiber, and protein that reduce cravings for sugary snacks. Just an ounce offers 4 grams of fiber, 6 grams of protein, and healthy monounsaturated fats. And that crunch? Always satisfying!
3. Popcorn
To be clear, we’re not talking about the sugary movie-theater kind of popcorn. Instead, we’re here to suggest popping your own popcorn! It’s one of the easiest ways to have a healthy, low-sugar, and budget-friendly snack. You decide what goes in: skip the sugary coating, add a heart-healthy oil, or go oil-free with an air popper.
2. Fruit Smoothie
That’s right, fruit smoothies can be naturally sweet without spiking blood sugar if made with whole fruits, unsweetened milk (or yogurt), and no added sweeteners. Depending on the fruits included, your smoothie can also be high in vitamins, minerals, and antioxidants. Sneak in healthy fats and some greens, and you’ll have a smoothie that feels like a well-rounded mini-meal.
1. Greek Yogurt with Berries
Satisfy your sweet cravings naturally with Greek yogurt topped with fresh berries. This is a protein-rich snack, largely due to the high protein content from yogurt (15 to 20 grams per serving). Meanwhile, berries are among the lowest-sugar fruits out there and they’re also packed with antioxidants that help reduce the risk of chronic diseases.