Satisfying Your Crunchy Cravings by Tiffany Bruno
Do you crave a crunchy snack while you’re unwinding at the end of the day? Many go-to snacks, like chips and pretzels, can cause your blood sugar levels to spike when eaten on their own. Follow these tips and ideas so you can enjoy a satisfying crunch while keeping your blood glucose levels in the appropriate ranges.
- Look for a cracker that has fibrous ingredients – Some are made from white flour and therefore have a high glycemic index. Instead, choose an option that contains fiber, fat, and/or protein. Look for these ingredients:
- whole wheat/whole grain
- seeds like flax, sesame
- nut flours
- Pair it with protein and fat – Combining carbohydrates with protein and/or fat slow their digestion and help prevent blood sugar from rapidly increasing. Try adding one or more of these to your snack:
- cheese, cottage cheese
- hummus, black bean dip
- guacamole, avocado slices
- nuts, seeds
- deli meat slices, smoked salmon slices
- chicken salad, tuna salad
- Substitute some or all of the carbohydrate foods for vegetables – Are you mostly eating tortilla chips because they are a vehicle for your favorite salsa? Try using vegetables instead so you can still enjoy the dip. Some good pairings include:
- salsa: celery, bell peppers, radishes, jicama
- guacamole: bell peppers, carrots, radishes
- hummus: carrots, cucumbers, sugar snap peas
- ranch: cucumbers, grape tomatoes, cauliflower
- Try something new – The snack-foods industry is always coming up with new innovations. These ideas are more balanced than simple carbohydrates, helping prevent blood sugar spikes. Many brands have fun flavors, like ranch or sriracha. Look for some of these store-bought snacks that might be new to you and make for a convenient option:
- dry-roasted edamame
- bean-based tortilla chips + fresh avocado
- spicy nuts/seeds
- roasted seaweed
All Blogs are written by Professionals in the fields of Nutrition, Human Development and Diabetes.