11 Smart Snacks To Help You Avoid Blood Sugar Spikes

Managing blood sugar doesn’t have to be a headache. The right snacks can keep your levels steady without making you feel like you’re missing out on the good stuff. It’s about choosing options that work with your body, not against it.

According to Levels, a company at the forefront of getting continuous glucose monitors available to the public for better education on how the foods we eat impact our blood sugar metabolism, these snack ideas are great for keeping major spikes down. While there's no one-size-fits-all approach for a metabolically healthy diet, for most people, these ideas will satisfy a snack craving while keeping your blood sugar in a healthy normal range.

Woman snacking on peanut butter toast.Photo byPhoto credit: Depositphotos.

Air Popped Popcorn

Popcorn, especially when air-popped and lightly seasoned, is a whole grain snack rich in fiber. Eating it can lead to a slower, more controlled rise in blood sugar, compared to more refined snacks, making it a smarter choice for snacking in moderation. Plus, you can eat a lot of popcorn for very few calories.

Rice Cake with Tuna

The lean protein in tuna combined with a whole-grain rice cake offers a balanced snack with minimal impact on blood sugar levels. Protein helps to slow digestion, reducing the likelihood of blood sugar spikes and providing a steady energy source. Opt for chunk light tuna or yellowfin varieties which are lower in mercury. You can also use canned salmon instead of tuna.

Yogurt and Berries

Combining low-fat, high-protein yogurt with fiber-rich berries offers a snack that’s both nutritious and blood sugar-friendly. The protein in yogurt helps mitigate blood sugar spikes, while the antioxidants and fibers in berries support overall health and slow sugar absorption. It’s also a much healthier choice than fruit-based yogurts which are typically filled with added sugar.

Hummus and Veggies

This snack is a fiber-filled option that pairs the complex carbohydrates in veggies with the protein and healthy fats in hummus. Fiber helps moderate blood sugar spikes by slowing down digestion, ensuring a more gradual release of sugars into the bloodstream. Bell pepper slices, carrot sticks and cucumbers are all great choices for dippers.

Bowl of hummus.Photo byPhoto credit: Depositphotos.

Apple or Pears with Prosciutto

The natural sugars in apples or pears paired with the protein in prosciutto create a snack that’s both delicious and balanced. This pairing helps to temper blood sugar rises, thanks to the fiber in the fruit and the stabilizing effect of protein. Choose half a piece of fruit and a couple of pieces of the cured ham.

Cheese

Cheese is a go-to for a low-carb, high-protein snack that can help keep blood sugar levels steady. Its combination of fat and protein slows down carbohydrate absorption, making it a smart choice for blood sugar management. It can also be paired with apples or pears, like prosciutto.

Avocado

Avocados are a great source of healthy fats and fiber, both of which are key for maintaining steady blood sugar levels. The monounsaturated fat in avocados slows the release of sugars into the bloodstream. Squeeze some lime juice and sprinkle a bit of flaky sea salt on top of half an avocado for a filling and delicious snack.

Roasted Chickpeas

Roasted chickpeas are a crunchy, savory snack packed with fiber and protein. This combination helps to stabilize blood sugar by promoting a slow, steady digestion process, making them a great snack option for managing hunger and blood sugar. You can season them a variety of ways both sweet and savory before roasting depending on your preference.

Roasted chickpeas.Photo byGina Matsoukas/Running to the Kitchen

Nuts

Nuts are a powerhouse of healthy fats, protein, and fiber, making them an ideal snack for stabilizing blood sugar levels. Their low carbohydrate content means they have a minimal impact on blood sugar, while the healthy fats can help slow the absorption of sugars into the bloodstream. Eat them whole or enjoy nut butters spread on veggies or fruit. Celery and peanut butter is a classic combination.

Hardboiled Eggs

Eggs are an excellent source of protein, which is beneficial for blood sugar control as it can help you feel full longer without significantly impacting blood sugar levels. They’re a convenient, portable snack that’s also rich in vitamins and minerals.

Cottage Cheese with Pineapple

A mix of low-fat cottage cheese and pineapple gives you a snack that’s both sweet and satisfying. The protein in cottage cheese helps slow down the absorption of sugar from the pineapple, balancing taste with blood sugar management. While some brands sell this combination premade, choosing to add your own fresh pineapple is even better.