Healthy Snacks for Blood Sugar Balance

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We live in a nation where coffee is breakfast, lunch is a snack or salad, and dinner is the largest meal of the day. Intermittent Fasting is all the rage - and for good reason - BUT the way most people are incorporating this technique is backwards (in my opinion) and may be the very thing that’s halting your progress.

The problem: most people are walking around exhausted, crabby, achy and inflamed. Hangry, addicted to sweets, holding onto weight (especially in the midsection), digestively impaired (hello, acid reflux!), and sleepless, we blame “old age", but I say, “not so fast”.

The reason: we are skipping meals when we need to eat, stressing more than ever, eating on the fly and grabbing anything (sandwiches, bagels, bars - oh my!) that’s quick and easy. Am I right?! Whether you’re addicted to coffee or rely on sweets and bread products to sustain you, your blood sugar is taking a hit (likely all day long). And that, my friend, is where the aches, pain, puff and cognitive decline kicks in.

The fix: balance your blood sugar with healthier choices, i.e. breakfast within 90 minutes of rising, high-protein snacks (listed below) throughout the day, and lighter, earlier, digestive-friendly dinners.

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Here are a few of my favorite blood sugar balancing snacks (that are also gluten, dairy and soy free!):

  1. Crunchy chickpeas - packed with plant-based protein, fiber and magnesium, these are a great chip swap that helps satisfy that crunchy, salty fix…in a healthier way.

  2. In-shell pumpkin seeds - these zinc-rich snacks taste like butter-flavored popcorn. Plus, the in-shell aspect takes longer to eat, thereby slowing you down and helping you get full faster (on less) - a win-win-win!

  3. Grass-fed collagen bars - although 90% of the “health” bars on the market are glorified candy bars (in my humble opinion), Primal Kitchen® collagen bars are the healthiest I’ve found yet. With 15g protein, less than 5g net carbs and less than 3g sugar per bar, these are sure to keep your blood sugar balanced on even the most hectic of days.

  4. Canned wild salmon + avocado mayo - brain-boosting omega-3 fats combine with blood sugar-stabilizing protein, energizing B vitamins and heart-healthy fats for a snack that’s sure to keep you full for hours.

  5. Carrots + hummus - a Mediterranean staple that’ll help nourish your skin, promote eye health and beat the bloat.

  6. Apple + Sunbutter - skip the peanut butter and opt for sunflower seed butter instead! This pairing is rich in B vitamins, minerals, and vitamins C and E - great for boosting energy and mood, fighting fine lines and wrinkles, and promoting deep cellular hydration.

  7. Lupini beans - packed with protein, yet low in carbs and calories, this shelf-stable snack is vegan, keto AND promoted on the Mediterranean Diet.

  8. Avocado + sea salt - super easy for those busy days, this heart-healthy snack is rich in monounsaturated fats, fiber, magnesium and vitamin K.

  9. Grass-fed jerky - perfect for travel, this high-protein option will help balance and sustain you on-the-go. Caution: processed meats are high in sodium - limit your portion to control weight and blood pressure.

  10. Plant-based protein powder - when in a pinch and lacking the time or whereabouts to sit down for a meal, call on sippable snacks to carry you through. Simply add 1 scoop of this complete meal replacement powder to a Blender Bottle with up to 16 oz. water or nut milk, shake and go!

News Flash: balancing blood sugar is not just a conversation for diabetics. It’s an essential first step to any adrenal fatigue protocol that helps rebalance hormones, energy and mood throughout the day.

Whether you’re looking to lose weight, manage anxiety or sleep throughout the night, incorporating smaller, more frequent, higher protein meals throughout the day can be incredibly helpful. Just remember, Intermittent Fasting is a strategy that works well for some, and not for others. It’s important to experiment and tune in to find what works best for YOU.

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