Top 10 Low-Glycemic Snacks: Fuel Your Day with Sustained Energy

Snacking can be a great way to boost your energy levels throughout your day, and keep you satisfied between mealtimes. However, some types of snacks can drain your energy and leave you feeling lethargic. Choosing low-glycemic snacks leads to a steady energy level, which keeps your body fueled and your mind focused during the day. This is because the energy from low-glycemic snacks is released slowly over a period of time, rather than spiking your energy and then dropping it shortly afterwards. When you opt for low-glycemic snacks, you are nourishing your body and satisfying your snack cravings at the same time.

Let’s explore 10 tasty, low-glycemic snack options that provide sustained fuel instead of causing an energy crash. These snacks are sure to satisfy your appetite and are so delicious, you’ll find yourself looking forward to snacktime!

1. Nuts and Seeds:
When it comes to nuts and seeds, there are so many healthy kinds, so try a few and see which are your favorites. A few great options are almonds, walnuts, pumpkin seeds, or chia seeds. These all contain healthy fats, which are important for organ protection, skin health, heart function, cells, and cholesterol balance. They also are a source of protein and fiber. Since nuts and seeds offer a mix of beneficial fats, protein, and fiber, they provide lasting energy and help stave off your hunger until your next meal.

2. Greek Yogurt with Berries:
If you’re craving a sweet snack but want to stick with something that is low-glycemic, Greek yogurt with berries is the way to go. Greek yogurt has a wonderful creamy texture and is packed with protein, leaving you feeling satisfied and nourished. You can find a variety that is plain, or choose a flavored kind without added sugar or artificial sweeteners (such as vanilla Greek yogurt sweetened with stevia or monk fruit). Add berries for a sweet flavor, such as strawberries, blueberries, raspberries, or blackberries. They also provide fiber to help keep you full, along with antioxidants for inflammation reduction. This sweet snack is filling and has a minimal impact on blood sugar levels, while still fulfilling your craving for something sweet.

3. Veggie Sticks with Hummus:
Hummus is a spread made primarily from chickpeas. Because of this, it contains protein and fiber. You can find all sorts of flavors, including original, garlic, roasted red pepper, and even spicy. Snacktime is a great opportunity to get in some fresh veggies, and hummus makes this a very enjoyable snack. Raw cut or baby carrots, sliced cucumber, and bell pepper sticks are all perfect for dipping in hummus. It’s a wonderful combination of crunchy and smooth texture when you dip your veggies in hummus. The veggies add even more fiber, along with other nutrients like vitamins and minerals (beta-carotene, magnesium, vitamin c, etc).

4. Hard-Boiled Eggs:
Hard-boiled eggs are packed with protein and other nutrients. The whites contain the majority of the protein, while the yolks contain the fat-soluble vitamins A, D, E, and K. Hard-boiled eggs are a convenient grab-and-go, low-glycemic snack. You can purchase hard-boiled eggs that are already peeled and ready to eat, or you can prepare your own by boiling raw eggs (boil them for around 9-12 minutes, depending on the size of the eggs) and store them in the refrigerator to reach for when you want a snack. Thanks to the protein and fats, they’ll leave you feeling full and will keep you energized even when snacktime is over.

5. Avocado Toast on Whole Grain Bread:
Avocado is full of healthy fats, so it is great for cell health, heart function, hormone production, and many other benefits. You can mash it and spread it on top of your toast, or thinly slice it and layer the slices on the toast. Choose 100% whole grain bread or 100% whole wheat bread to make your toast, since it is full of fiber, vitamins, and minerals. The healthy fats and fiber in this snack will leave you satisfied and make it a great option when you want a nutrient-dense snack.

6. Apple Slices with Peanut Butter:
You probably have heard the saying, “An apple a day keeps the doctor away.” Well, this is because apples are rich in vitamins, fiber, and antioxidants. There are so many varieties, so you’re sure to find one that fits your taste preferences. A few delicious options are honeycrisp, granny smith, pink lady, honeycrisp, gala, and fuji. Not only are apples nutritious, they also add a sweet touch that goes perfectly with the savory, rich flavor of peanut butter. Peanut butter contains healthy fats, fiber, and some protein. When selecting a peanut butter, choose a natural kind that contains only peanuts (and maybe a little salt), which will help you avoid the added sugar and oils that

 many traditional peanut butter varieties contain. If you have a peanut allergy, natural almond butter or natural sunflower seed butter are great alternatives. Slice your apple and dip it in the nut butter for a sweet, rich-tasting snack that is low-glycemic, keeping you energized.

7. Edamame:
Edamame is a bean that provides plant-based protein, fiber, and lots of other nutrients. It is delicious steamed and you can sprinkle a little seasoning on it for additional flavor (such as ground black pepper or a bit of salt). Edamame can also be dry-roasted for a bit of a crunchy texture. Edamame is a fulfilling snack due to the protein and fiber. It’s a fun “finger food” for kids, or use a spoon to dig into a bowl of this plant-based, low-glycemic snack.

8. Cottage Cheese with Pineapple:
Cottage-cheese is a protein-rich food that also contains calcium. It's a great way to get a serving of dairy in your snack. You can choose whichever type fits your personal dietary needs, such as non-fat, reduced fat, or whole milk cottage cheese. Pineapple chunks add a sweet compliment to the cottage cheese, while keeping the snack low-glycemic. You can purchase fresh pineapple chunks, or cut up your own whole pineapple. You can also find canned pineapple chunks for an economical easy option (just be sure to choose pineapple canned in 100% juice, instead of syrup).

9. Dark Chocolate and Almonds:
You can still indulge your chocolate craving while having a low-glycemic snack. Have a small serving of dark chocolate along with a serving of almonds for a treat that is both satisfying and nutrient-filled. Look for a dark chocolate that is made with a high % cocoa (such as 75%, 85%, or 95%) and with no or little added sugar (and no artificial sweeteners). Dark chocolate is rich in antioxidants and flavonoids. The almonds add healthy fats and protein to make this a fulfilling snack. Plus, chocolate and almonds are a perfect pairing… hence why you can find dark chocolate bars with almonds in them.

10. Air-Popped Popcorn:
Whether you’re watching a movie or just craving something crunchy, air-popped popcorn is a great option. It's high in fiber and low in calories, plus it's low-glycemic so you’ll feel energized until your next meal. Although many microwavable and packaged popcorn varieties contain unnecessary ingredients, air-popped popcorn is just the popped kernels which makes it a wholesome, whole grain snack. You can sprinkle on a little nutritional yeast, which adds a bit of protein and a flavor similar to cheese.

Embrace Lasting Energy:
Opting for low-glycemic snacks can prevent energy spikes and crashes, sustaining vitality throughout the day. Incorporate these ten snacks into your routine to fuel your body with nourishing options that keep you energized and focused.

Choose your snacks wisely and enjoy the vitality and lasting energy that these delicious, low-glycemic options offer!

A Foodsmart dietitian can walk alongside you in your journey with healthy snacking. Your dietitian can help you discover where you can find affordable, low-glycemic snack foods. A dietitian can help you think of other low-glycemic snacks and even help you incorporate low-glycemic foods into your meals also. Choosing low-glycemic snacks can be a large change to your current intake, but with the help of a Foodsmart dietitian, it can be an exciting and even fun process!

Schedule here to meet with a dietitian.