Our blood sugar is so on point that we have three major meals a day, spaced out by about five to six hours, and then a nice fast of about twelve to fifteen hours, depending on the body. Nevertheless, there are some reasons why you might need to snack:

  • You adrenal glands are off the track and you need something to maintain things balanced while you heal.
  • Your blood sugar is off the rails and while you want to get into a stable two to three meals-a-day kind of routine, you need something to keep things balanced.
  • You need to take a medication at this time which should be taken with food.
  • You are dealing with leptin, insulin or other hormones that are involved in satiation.
  • You are healing from learning to trust your body and emotional eating, so your meal times aren’t predictable.
  • You have an intense workout after work.
  • Your schedule is changeable.
  • You don’t have time for a big lunch.
  • Your work allows you to only shove something portable in your mouth during your shift.
  • You are on insulin and need to eat when your blood sugar drops.
  • You have dinner late.

If snacking involves looking for an excuse to eat chocolate with tons of sugar per serving, that snacking isn’t right for you!

Snacking is not:
  • An excuse for a break.
  • An excuse for eating something “not awesome” for you, unless it is an occasional treat.
  • An excuse for emotional eating.
  • A reward for getting through the day.
  • A response to not creating proper sugar control.
  • A response to riding the blood sugar levels rollercoaster.

Here is a how a good snack should look like:

  • It contains healthy fats.
  • It contains protein to keep blood sugar levels stable. Aim for about 10-20 grams of protein per meal.
  • It consists of about 100-400 calories, depending on whether it is brain fuel or workout fuel.
  • It should be nutrient-dense, containing various vitamins and minerals.
  • It should make you strong and clear-headed, meaning that you aren’t sensitive to it and it doesn’t suck up your energy.

12 Snacks that Won’t Spike Blood Sugar, Make You Gain Weight or Store Fat

Here are some suggestions for a good, healthy, and health-promoting snack:

1. Pumpkin seeds

Packed with protein, healthy fats, fiber, and minerals like magnesium and zinc.

2. Macadamia nuts

Anti-inflammatory and packed with good fats.

3. Fat bombs

Combine avocado, stevia, cocoa butter, coconut oil, nuts, and seeds.  Blend and freeze.

4. Hummus and veggies

Make your own hummus as store-bought versions contain soy, corn, and canola oil.

5. Mini frittatas

Good for breakfast, too.

6. Date ball

Can be combined with nut butters, seeds, nuts, or dates.

7. Chocolate avocado pudding

Mash an avocado with two tablespoons of cocoa powder. Stir in liquid stevia drops and protein powder.

8. Homemade Jello

The possibilities are endless if you are fond of jello! Look for recipes online.

9. Smoothies

The ideal smoothie contains a leafy green, healthy fat like avocado and coconut oil, protein powder, and something sweet like stevia or banana.

10. Yogurt Parfait

To make a delicious yogurt parfait, mix milk yogurt, cacao nibs, a few drops of stevia, gelatin, and pumpkin seeds.

11. Leftovers

Such as a salad with avocado and protein or a cabbage “rice” pad thai with chicken.

12. Sardines

Soaked in water or olive oil.


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