Snacks that don’t raise your blood sugar

by | Sep 21, 2022 | Blog, Nutritional Education

When the 3pm hour hits, you should go hunting for snacks that don’t raise your blood sugar. Donuts, chips, and cookies found in the break room (or your pantry on the kid’s shelf) need to be left alone. As Americans, when w age, we simply store more fat on our bodies and ultra-processed foods and lack of movement are to blame.

Do you understand the glycemic index?

The glycemic index (GI) is a value used to measure how much specific foods increase blood sugar levels. Foods are classified as low, medium, or high glycemic foods and ranked on a scale of 0–100. The lower the GI of a specific food, the less it may affect your blood sugar levels.

There are three GI ratings:

  • Low: 55 or less
  • Medium: 56–69
  • High: 70 or above

According to healthline.com, foods high in refined carbs and sugar are digested more quickly and often have a high GI, while foods high in protein, fat, or fiber typically have a low GI. However, certain foods that contain no carbs are not assigned a GI such as meat, fish, poultry, nuts, seeds, herbs, spices, and oils.

What’s in our processed American snacks and desserts?

Typically, snacks and desserts consist of simple sugars, also known as monosaccharides or disaccharides. On the nutrition label you may read…

  • Dextrose
  • Fructose
  • High-fructose corn syrup
  • Sucrose
  • Granulated white sugar
  • Honey
  • Lactose
  • Agave nectar
  • Glucose
  • Maltodextrin

What do those sugars do to our body?

All of those ingredients tend to cause spikes in our blood sugar. The sugars listed above are typically found in sweets that are high on the glycemic index. To avoid spikes in blood sugar, avoid these typical desserts and avoid the sweeteners listed above. 

What foods won’t raise your blood sugar?

Foods containing less simple carbohydrates and more complex carbohydrates are typically lower on the glycemic index. Since they take longer to digest, it will slow down the rise in blood sugar and avoid unnecessary increases. Besides consuming low GI foods, incorporating healthy fats, protein, and high-fiber foods is a great way to keep your blood sugar levels steady.

What snacks that don’t raise your blood sugar should I buy?

When consuming sweet treats, aim for whole foods such as fruits which are high in fiber and use natural sweeteners that have minimal effect on blood sugar: stevia, monk fruit, and allulose. At Wellthy Soul, we promote whole food nutrition as a source for vitamins and minerals. Below, you will find some easy treats and a couple yummy recipes for low carb options that will not spike your blood sugar! 

Low Carb Peanut Butter Cookies


  • 1 cup smooth peanut butter (no added sugar)
  • 1 large egg
  • 2/3 cup erythritol
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon vanilla essence


  1. Preheat oven to 350F (180°C) and line a cookie tray with baking paper. Set aside. 
  2. Add the erythritol to a Nutribullet or blender and blend until powdered. Set aside. If using a confectioner’s low-carb sweetener, you can skip this step.
  3. Add all of the ingredients into a medium mixing bowl and mix until a smooth, glossy dough forms. 
  4. Roll about 2 tbsp of dough between your palms to form a ball, then place on the prepared cookie tray. Repeat until all dough has been used. You should end up with 12-14 cookies.
  5. Use a fork to flatten the cookies, creating a criss-cross pattern across the top.
  6. Bake the cookies for 12-15 minutes.
  7. Remove from the oven and allow to cool for 25 minutes on the baking tray, then transfer to a cooling rack for another 15 minutes.

Source: https://diabetesstrong.com/low-carb-peanut-butter-cookies-sugar-free/#recipe

No-bake Pumpkin Tarts

Ingredients for the crust:


  1. Line a standard muffin tin with 9 parchment cups, and set aside.
  2. In a large food processor, combine the walnuts, maple syrup, coconut oil, and salt together. Pulse briefly, until the dough sticks together when pinched between your fingers. Scoop the dough by heaping tablespoons into the 9 parchment cups and use your fingers to press down and form a crust for each cup. Place the pan in the fridge to set while you prepare the filling.
  3. To prepare the filling, simply combine all of the ingredients in a blender, starting with just 2 tablespoons of almond milk, and blend until completely smooth. Add more almond milk, 1 tablespoon at a time, as needed, to make the filling blend smoothly. (If your dates aren’t soft enough to blend easily, soak them in warm water for 10 minutes beforehand.) 
  4. Remove the pan of crusts from the fridge, and spoon the batter evenly into the 9 cups. Smooth the tops, then place in the freezer to set completely, about 2 hours. 
  5. When the center of the filling is firm to the touch, the tarts are ready to serve! Remove the paper cups while the pumpkin tarts are still frozen. They will get softer as they come to room temperature, so be sure to serve them within 15-20 minutes of pulling them out of the freezer. Leftovers can be stored in an airtight container in the freezer for up to 3 months.

Source: https://diabetesstrong.com/low-carb-peanut-butter-cookies-sugar-free/#recipe


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