10 Low Sugar Snacks
If you want to control your blood sugar, do you know what to eat to keep your sugar from spiking then dropping a few hours later? Although fat is high in calories, a diet low in fat contains more carbohydrates, particularly sugars, which tend to increase your blood sugar. One likely mechanism for high carb diets hindering fat loss is that carbohydrates are broken down into the sugar glucose, raising levels of the hormone insulin, which triggers fat storage and hunger. Another possible reason why carb-rich diets are bad news for you is their lower protein content, as protein helps you stay fuller for longer. While you can still include moderate amounts of low GI carbs at mealtimes, such as oats and sweet potatoes , you should avoid sugary snacks. Even fruit gives you a lot of sugar if you have a large portion, so if you want to keep your blood sugar level in check to control your diabetes try the following ten low sugar snack ideas.
Almonds
An ounce of almonds provides 160kcal and just 1g of sugar. If you usually aim for snacks under 100kcal, don’t be put off by the higher calorie count, as research shows almond will cause an increase in your blood sugar and is considered a low glycemic food.
Pumpkin seeds
With 150kcal and zero sugar, you also get a boost of the minerals iron, magnesium and manganese when you choose pumpkin seeds as a snack.
Avocado
One-third of an avocado gives you just 80kcal and less than 0.5g of sugar, while providing useful amounts of vitamin C and various B vitamins. Simply mash avocado with lemon juice and black pepper before loading on to a rye crisp bread.
Hardboiled egg
A large egg contains 75kcal and 1g sugar, as well as providing 6g of protein to aid satiety. Mash an egg with a diced tomato and use as a topping for an oatmeal cracker.
Greek yogurt
Regularly eating foods rich in calcium is associated with weight loss, so Greek yogurt makes an ideal snack if you’re watching your waistline and your blood sugar. A 3oz portion comes in at just 80kcal and 3g of naturally occurring sugars. With 7g of protein in a serving, you’ll stay full till your next meal.
Cottage Cheese
Another good option for protein, cottage cheese provides 10g of protein in 3oz, while giving you just 70kcal and 2g of natural sugars. You can add your own diced vegetables and seasoning to spice up cottage cheese before using it as a vegetable dip or a topping for low GI crackers.
Salsa and vegetable sticks
There are just a few calories and minimal sugar in a tablespoon of salsa, but store-bought salsa is high in salt. Tomato-based salsas also have the added bonus of lycopene, which besides lowering your risk of prostate cancer, may also make bladder, breast, colon, lung, ovarian and pancreatic cancer less likely. Additionally, making lycopene a regular part of your diet may protect your blood vessels from narrowing.
Hummus
With 25kcal per tablespoon and no sugar, hummus makes a good bet for blood sugar control. You needn’t worry about the natural sugars in carrot, pepper and cucumber sticks, as they are all low on the Glycemic Index.
Homemade vegetable soup
If you steer clear of potatoes and parsnips, you can make a low- calorie soup that is low in sugars and has a low GI. You can bring down the glycemic index of soup further by adding lentils or beans.
Nut butter and celery
Load a tablespoon of almond butter into celery sticks and you’ll get 100kcal without any sugar. Just make sure you choose a nut butter without added salt or make your own.
Although you still need to watch your calorie intake, choosing a low-sugar diet that incorporates healthy snacks can keep your blood sugar under control. Varying the snacks you choose each day keeps your diet interesting, allowing you to maintain your efforts towards being healthy The ten snack ideas discussed above are just a start. What other low-sugar snacks can you come up with?