10 Healthy Snacks That Won’t Give You A Sugar Crash In 20 Minutes

RDs swear by these healthy bites.


Marissa Miller |

Raise your hand if you ever ate a candy bar for a mid-day boost, only to experience a sugar high…followed by an immediate crash. Yup, it’s a nasty cycle.

An alternative? Sugar-free snacks that help stabilize your blood sugar and wean you off your sweet tooth says Desiree Nielsen, a registered dietician.

Whether you opt for sugar-free or no-sugar-added (aka only naturally occurring sugar) snacks is totally up to your dietary needs. But, when you go for a sugar-free snack to fuel your body, be sure the ingredient list reads like a recipe (no chemicals or artificial sweeteners), says Nielsen. Look for the word “unsweetened” on the label, and go for snacks that have a hefty does of protein and fibre to further balance your blood sugar and boost your energy.

And don’t be scared of fruit! “Naturally occurring sugars in moderate amounts, like whole fruit as opposed to fruit juice, are part of a healthy diet,” says Nielsen. She explains that whole foods contain fibre that slows down the rate at which your body accesses the sugars (warding off that dreaded afternoon slump—yay!).

Need some ideas to get started? Try an RD-approved, sugar-free and no-sugar-added snack to fuel your body right.

1. Apples dipped in almond butter

Nothing beats this no-utensils-needed iconic snack. “It’s one of my faves,” says Nielsen, thanks to its plant-based protein content. Be sure to read the label and make sure no sugar has been added to the almond butter.

Per medium apple: 95 calories, 0 g fat (1.5 g saturated), 25 g carbs, 19 g sugar, 2 mg sodium, 4 g fibre, 0.5 g protein

Per 1 tbsp almond butter: 98 calories, 9 g fat (1 g saturated), 3 g carbs, 0 g sugar, 1 mg sodium, 2 g fibre, 3 g protein

READ MORE: These Are The 20 Best Healthy Snacks For Weight Loss

2. Dates stuffed with peanut butter

Nielsen says this is the perfect no-sugar-added snack for anyone with a serious sweet tooth.

Per date: 66 calories, 0 g fat (0 g saturated), 18 g carbs, 16 g sugar, 0 mg sodium, 2 g fibre, 0 g protein

Per 1-tbsp peanut butter: 95 calories, 8 g fat (1 g saturated), 3.5 g carbs, 0.5 g sugar, 63 mg sodium, 1.5 g fibre, 4 g protein

3. Sprouted grain toast with homemade chia jam

To make the jam, Nielsen says to mash two and a half cups of thawed frozen raspberries and stir in two tablespoons of chia seeds. Let sit until the chia seeds plump and hydrate. The expansion of the chia seeds will help keep you fuller for longer.

Per slice: 78 calories, 0 g fat (0 g saturated), 14 g carbs, 1 g sugar, 196 mg sodium, 2 g fibre, 5 g protein

4. Unsweetened coconut milk yoghurt

For the healthiest dessert in the history of desserts (or, dessert for breakfast), Neilsen suggests pairing yoghurt with unsweetened cocoa and diced frozen cherries stirred in for extra antioxidants.

Per 1-cup serving: 110 calories, 7 g fat (7 g saturated), 10 g carbs, 0 g sugar, 45 mg sodium, 3 g fibre, 0 g protein

READ MORE: These Are The Top 10 Power Foods That’ll Keep You Fuller For Longer

5. Flavoured almonds

A handful of almonds is the poster child of healthy snacking. But Bonnie Taub-Dix, registered dietician, says the Blue Diamond gourmet variety is her new go-to. “They come in a variety of flavours,” she says. “They also provide protein and just the right crunch to keep you feeling satisfied.”

Per 30-gram serving: 170 calories, 15 g fat (1 g saturated), 5 g carbs, 1 g sugar, 130 mg sodium, 3 g fibre, 6 g protein

6. Toasted whole grain waffle with low-fat cottage cheese

Like waffle à la mode—but healthier. For an added boost of antioxidants, Taub-Dix suggests adding cinnamon on top, a great sugar-free way to add flavour.

Per waffle: 70 calories, 1 g fat (0 g saturated), 13.5 g carbs, 1.5 g sugar, 130 mg sodium, 1.5 g fibre, 2 g protein

Per ½ cup cottage cheese: 81 calories, 1 g fat (1 g saturated), 3 g carbs, 3 g sugar, 459 mg sodium, 0 g fibre, 14 g protein

7. Almond butter on whole grain bread

Not an avo toast fan? This alternative is Taub-Dix’s way of sustaining blood sugar levels throughout the day. Use only half a banana to keep the natural sugars low.

Per 1 tbsp almond butter: 98 calories, 9 g fat (1 g saturated), 3 g carbs, 0 g sugar, 1 mg sodium, 2 g fibre, 3 g protein

Per slice: 69 calories, 1 g fat (0 g saturated), 11 g carbs, 1.5 g sugar, 99 mg sodium, 2 g fibre, 3 g protein

8. Overnight oats with almond milk

Overnight oats made with unsweetened vanilla Almond Breeze almond milk are a dietitian go-to. “I like to add frozen raspberries, chopped nuts, and chia seeds to help it congeal a little more. It’s also high in protein so it’s a great way to start the day,” says Taub-Dix.

Per ¼-cup oats: 150 calories, 2.5 g fat (0.5 g saturated), 27 g carbs, 1 g sugar, 0 mg sodium, 4 g fibre, 5 g protein

READ MORE: 6 Ways To Play With Avocado That Make Great Snacks Or Lunch Ideas

9. Hummus

Taub-Dix says her go-to partner for cut-up veggies—a food group most of us don’t get nearly enough of—is hummus. “It’s a good source of fibre and contains protein,” she says.

Per 60-gram serving: 150 calories, 11 g fat (1.5 g saturated), 9 g carbs, 1 g sugar, 260 mg sodium, 3 g fibre, 3 g protein

10. Egg and Avocado Mash

Taub-Dix recommends mixing one hard-boiled egg with one-fifth of a medium avocado for a protein-filled snack with plenty of heart-healthy fats.

Per large egg: 72 calories, 5 g fat (1.5 g saturated), 0 g carbs, 71 mg sodium, 0 g sugar, 0 g fibre, 6 g protein.

Per 1/5 of avocado: 45 calories, 4 g fat (0.5 g saturated), 2 g carbs, 2 mg sodium, 0 g sugar, 2 g fibre, 0.5 g protein.

This article was originally published on www.womenshealthmag.com 

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