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Top 5 Low Glycemic Snack Foods Plus Awesome Recipes

Posted by Greg Kester on

Want to avoid that mid-afternoon slump? Try snacking on low glycemic foods. These foods have a minimal (if any) effect on your blood sugar, and are also rich in fiber, fat, and protein, which keep you feeling full and prevent you from riding that dreaded blood sugar rollercoaster. Here are 5 low glycemic snack foods (with recipes) to keep you fueled and energetic between meals. 

Top 5 Low Glycemic Snack Foods Plus Awesome Recipes

1. Nuts and Seeds

Almonds, walnuts, pecans, hazelnuts, Brazil nuts, macadamia nuts, sunflower seeds and pumpkin seeds all have a glycemic load value between 0 and 1, which means they have virtually no effect on blood sugar. Peanuts have a glycemic load of 2 (which is still very low), so peanuts (or peanut butter) would also be a low glycemic choice. This may come as a surprise, but cashews actually have a glycemic load of 21, which is high, especially for a seed (cashews are technically seeds, not nuts). An ounce of cashews contains 9 grams of carbohydrates, so if you’re trying to stay low-glycemic, eat them sparingly. 

Choco-walnut “cookies” 
1 cup walnuts
2 tbsp. cocoa powder
3 tbsp. coconut oil 
½ cup shredded coconut
1 tsp. vanilla extract
¼ tsp. sea salt 
2 tbsp. honey* 
1 stevia packet (1 gram) (if desired) 

Put all ingredients except the shredded coconut into a food processor and pulse until the mixture reaches a pasty consistency. Form into 1” balls and roll in the shredded coconut. Place them in the fridge to harden. Eat two are three for a snack. 

*For consisting mostly of simple sugar, honey actually has a low-moderate glycemic load. This is because the most abundant simple sugar is honey is fructose, which doesn’t increase blood sugar all that much. While too much fructose is definitely a bad thing, using honey sparingly is fine. Raw honey is actually a good source of certain vitamins, minerals and antioxidants. 

2. Eggs

Despite being vilified for decades, eggs are now appreciated for the nutritional powerhouses that they are, containing vitamins A, D, and B12, 6 grams of protein per egg, and an antioxidant called zeaxanthin (which gives the yolks their yellow orange color). With a glycemic load of 0, eggs will not increase your blood sugar at all. And the best part about eggs is that if you can boil water, you can make hard-boiled eggs. Keep a stash in your fridge or at your workplace for those between meal times when you just gotta have something to hold you over. 

Dilly Egg Salad 
6 eggs, hard-boiled and chopped
½ cup Greek yogurt
¼ cup fresh dill, chopped (or 2 tbsp. dried dill)
1 tsp. sea salt
Tich of black pepper (or lemon pepper) 


Mix the yogurt, dill, sea salt, and black pepper to combine. Add chopped hardboiled eggs and stir to incorporate. Try eating on slices of cucumbers. 

3. Avocados

High in fiber, vitamins B6, C, E, and K, and a healthy dose of mono-unsaturated fat, avocados are packed with nutrients. Having only a small amount of digestible carbs, avocados have a very low glycemic load (less than 1). And with natural packaging, they make a perfect snack for on-the-go. A half an avocado with a sprinkle with lemon pepper, garlic salt, or hot sauce makes a great snack or addition to lunch. Or try this quick and easy guacamole recipe. 
Quick Guac
1 avocado
1 tbsp. lime juice 
½ tsp each sea salt, garlic powder, and cayenne pepper 
Fresh cilantro, chopped 


Put all ingredients into a mixing bowl and mash together.
Eat with strips of bell pepper. 

4. Hummus 

Consisting mostly of chickpeas (garbanzo beans) and sesame tahini (the “peanut butter” of sesame seeds), hummus is a good source of fiber, magnesium, vitamin B6 and folate, and contains almost 5 grams of protein per quarter cup. And with only 3.6 grams of digestible carbs, hummus has a very low glycemic load. 

Traditional Hummus 
1 twelve-ounce can of chickpeas, drained (about a cup and a half)
2 tbsp. sesame tahini
1-2 cloves fresh garlic, finely minced
3 tbsp. lemon juice
2 tbsp. Greek yogurt 
½ tsp. salt 
Optional spices: ground cumin, paprika, cayenne pepper 

Put all ingredients in a food processor and blend until smooth. Eat with baby carrots (which have a glycemic load of 2). 

5. Cheese 

A 2-ounce serving of cheese has 14 grams of protein,
not to mention calcium, magnesium, and vitamins A,
K, B2, and B12. And at only a gram of carbohydrates, cheese has virtually no effect on blood sugar. Try some cheddar with a few apple slices, some goat cheese with fresh blueberries, or brie with figs (these fruits also have
​a relatively low glycemic load). 

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