Looking for a healthy snack that won’t spike your blood sugar? Look no further! In this blog post, we will provide you with a list of the most delicious and nutritious low glycemic snacks available. These snacks are perfect for people who are looking to maintain their blood sugar levels, or for those who are following a low glycemic diet. So without further ado, let’s get started!
What is the Glycemic Index?
The glycemic index (GI) is a way of ranking foods based on how they affect your blood sugar levels. Foods with a high GI score are those that cause your blood sugar levels to rise rapidly, while foods with a low GI score have a slower and more gradual effect on blood sugar levels.
There are many factors that can affect the GI score of a food, including the type of carbohydrate, the amount of fat and protein in the food, and how processed the food is. In general, though, foods that are high in refined carbohydrates and sugars tend to have a higher GI score, while foods that are high in fiber or contain healthy fat tend to have a lower GI score.
What is the Glycemic Index Range?
The glycemic index ranges from 0 to 100, with anything below 55 considered low, anything between 56 and 69 considered moderate, and anything above 70 considered high.
Why Should I Care About the Glycemic Index?
If you are someone who is looking to maintain stable blood sugar levels, or if you have diabetes or pre-diabetes, then the glycemic index can be a helpful tool in choosing the right foods. Eating foods with a low GI score can help to keep your blood sugar levels from spikes and crashing, and can also help you to feel fuller for longer.
In addition, many people find that following a low glycemic diet helps them to lose weight and improve their overall health. This is because high GI foods tend to cause cravings and overeating, while low GI foods help you to feel satisfied and prevent overeating.
The 15 Most Delicious Low Glycemic Snacks and Nutrition Facts
Now that we’ve talked about the glycemic index and why it’s important, let’s get to the good stuff: the snacks! Here are 15 of the most delicious low glycemic snacks that you can enjoy without guilt:
1) Milk Chocolate
You may be surprised to see chocolate on this list, but milk chocolate actually has a low glycemic index – and dark chocolate has an even lower gi value. This makes it a great choice for a sweet treat that won’t cause your blood sugar to spike.
Serving size: One ounce (about 28 grams)
Glycemic index: 42
Protein: 2 grams
Sugar: 15 grams
Calories: 152 calories
2) Corn Chips
One of the most popular snacks around is also one of the healthiest! Corn chips have a low glycemic index, and are also a good source of fiber and protein. They’re perfect for satisfying your hunger without causing a blood sugar spike and are a great addition to a low gi diet, and they are a great alternative to potato chips and snacks full of saturated fats.
Serving size: One ounce (28 grams – 10-15 Chips)
Glycemic index: 42
Protein: 1.7 grams
Sugar: 0.3 grams
Calories: 132 calories
3) Hard Boiled Eggs
Hard boiled eggs are a classic snack that is not only low in carbohydrates but also high in protein. This makes them the perfect snack for keeping you full and satisfied until your next meal.
Serving size: One egg
Glycemic index: 0
Protein: 6 grams
Sugar: 0 grams
Calories: 78 calories
4) Roasted Chickpeas
Roasted chickpeas are a delicious and healthy snack that is high in fiber and protein, making them a great option among the low glycemic foods. They’re also low in carbohydrates, making them perfect to eat for people following a low gi diet.
Serving size: 1/2 cup
Glycemic index: 33
Protein: 20 grams
Sugar: 11 grams
Calories: 132 calories
5) Plain Yogurt
This may not be the most exciting food on the shelves to eat, but it packs a powerful punch when it comes to glycemic response. In fact, research has shown that plain yogurt is one of the best low glycemic snacks for people with diabetes or prediabetes or those on a low gi diet. So next time you’re looking for a healthy snack, reach for some plain yogurt. It may not be thrilling, but it just might be the best thing for your blood sugar levels.
Serving size: One cup
Glycemic index: 14
Protein: 12 grams
Sugar: 17.2 grams
Calories: 149 Calories
6) Nut and Raisin Mix
Nuts and raisins are a classic snack mix, but they also offer some serious health benefits. Both nuts and raisins have a low glycemic load – this is important for both blood sugar control and heart health, making them great low glycemic snacks for people with diabetes. In addition, nuts are a good source of healthy fats and protein, while raisins provide important antioxidants. So next time you’re looking for a snack that’s both tasty and good for you, reach for a handful of unsalted nuts and raisins.
Serving size: 0.25 cup
Glycemic index: 21
Protein: 5 grams
Sugar: 9 grams
Calories: 130 calories
7) Fresh Berries
Berries are a low glycemic snack that is perfect for those on a low gi diet or those with diabetes. The natural sugars in berries raise blood sugar levels slowly, providing a steady stream of energy that lasts for hours. In addition, berries are a good source of fiber and antioxidants. And they’re delicious!
Serving size: 1/2 Cup
Glycemic index: 53
Protein: 0.5 grams
Sugar: 7.5 grams
Calories: 40 calories
8) Apple Slices
If you’re looking for fresh, tasty and low glycemic snacks, you can’t go wrong with apple slices. Not only are they packed with nutrients, but they also have a low glycemic index, making them a great choice for people who are watching their blood sugar levels, or are on a low gi diet. And best of all, they’re easy to find and a relatively inexpensive fruit. So next time you’re in the mood to eat something sweet, reach for an apple instead of a candy bar. You’ll be glad you did!
Serving size: 1 Cup
Glycemic index: 34
Protein: 0.3 grams
Sugar: 11 grams
Calories: 57 calories
9) Plain Cottage Cheese on Whole Wheat Bread
This may not sound like the most exciting snack, but it’s one of the best low glycemic snacks around. Cottage cheese is a good source of protein and calcium, both of which are important for blood sugar control. Whole wheat bread is also a good source of fiber, which helps to slow down the absorption of sugar into the bloodstream. So if you’re looking for a healthy and tasty snack, go for some cottage cheese on whole wheat bread.
Serving size: 1/2 cup Cheese + 1 Slice Bread
Glycemic index: 30 (Cheese)/49 (Bread)
Protein: 17.6 grams
Sugar: 1.93 grams
Calories: 185 calories
10) Peanut Butter with Apple Slices
Peanut butter and apples are a classic combination. Not only do they taste great together, but they also make for a healthy, low glycemic snack. Peanut butter is high in protein and healthy fats, while apples are a good source of fiber and vitamins, and provides you with a hit of fresh fruit. When paired together, these two common foods can help to keep blood sugar levels stable and provide lasting energy. This is a great alternative to sugary processed snacks.
Serving size: 1 cup (Apple) + 2 Tablespoons (Apple)
Glycemic index: 14 (Peanut Butter)/34 (Apple)
Protein: 8.3 grams
Sugar: 14 grams
Calories: 245 calories
11) Sunflower Seeds
Low on the glycemic index, sunflower seeds slowly release energy into the body, preventing any rapid rise in blood sugar levels. This makes them an ideal low glycemic snack for people with diabetes or on a low gi diet. In addition, the high fiber content of sunflower seeds helps to promote satiety, making them an excellent choice for people looking to cut back on calories. And because they are so easy to transport and store, these make the perfect on-the-go snack for busy people. So if you’re looking for a healthy snack that will assist with weight loss or regulate your blood sugar levels, sunflower seeds are a great option.
Serving size: 1/4 Cup
Glycemic index: 20
Protein: 7.25 grams
Sugar: 0.93 grams
Calories: 204.5 calories
12) Greek Yogurt with Honey
Greek yogurt has become a popular food in recent years, partially due to its health benefits. It is a dairy product that is high in protein and low in fat, making it an excellent choice for those who are trying to lose weight or avoid weight gain. Greek yogurt is also a low glycemic snack, which means that it will not rapidly raise blood sugar levels. In addition, it contains probiotics, which are beneficial for gut health. However, it is not suitable for everyone. Some people may be allergic to dairy products, and others may find that Greek yogurt gives them digestive problems. Nonetheless, it remains a popular food among those who are looking for healthy, low glycemic snack.
Serving size: 0.75 cup (Yogurt)/Tablespoon (Honey)
Glycemic index: 11 (Yogurt)/55(Honey
Protein: 17.1 grams
Sugar: 23 grams
Calories: 183 calories
13) Cherry Tomatoes
Cherry tomatoes are not only a delicious fruit, but they’re also a low glycemic food, making them great snacks for people with diabetes. Cherry tomatoes have a glycemic index of just 15, which means they won’t cause spikes in blood sugar levels. In addition, they are packed with nutrients like vitamins A and C, as well as fiber and antioxidants. So not only are they good for your blood sugar levels, but they’re also good for your overall health.
Serving size: 0.5 cup
Glycemic index: 15
Protein: 0.7 grams
Sugar: 1.9 grams
Calories: 13.5 calories
14) Edamame
Edamame is a popular snack food that is often served as an appetizer in Japanese restaurants. It is made from soybeans and is thus a good source of protein, fiber, and vitamins. In addition, edamame has a low glycemic load, making it a healthy choice for people with diabetes or on a low gi diet. Edamame is not suitable for everyone. Some people may be allergic to soy, and others may find that it gives them digestive problems. Despite this, it remains a popular snack food among those who are looking for a healthy alternative to processed snacks and are looking to avoid high gi foods.
Serving size: 1 cup
Glycemic index: 18
Protein: 18.4 grams
Sugar: 3.4 grams
Calories: 188 calories
15) Popcorn
Popcorn is one of the most popular snack foods that is often eaten at the movies. It is a whole grain, which means it is high in fiber and nutrients. In addition, popcorn has a low glycemic load, making it a healthy choice for people with diabetes or on a low gi diet. However, not all popcorn is created equal. Some brands of popcorn are loaded with unhealthy additives like butter, salt, and sugar. So if you’re looking for a healthy snack, be sure to choose plain popcorn or make your own at home.
Serving size: 2 Tablespoons (unpopped)
Glycemic index: 30-54 (depending on type)
Protein: 3 grams
Sugar: 0 grams
Calories: 110 calories
Conclusion
There are many delicious and healthy low glycemic snacks available and these are just a few. By choosing snacks with a low glycemic index, you can avoid spikes in blood sugar levels and enjoy a healthier diet. Be sure to check the serving size, protein, and sugar content of your snacks to make sure they fit into your overall diet plan. Thanks for reading! I hope this has been helpful. Please feel free to share this with others who may find it useful. Until next time!
