How to Prepare Easy and Delicious Snacks for More Energy and Blood Sugar Balance

This blog is about how you can prepare easy, delicious and healthy snacks. However, I must start by saying that if you have three (or even two) balanced meals per day, you do not need to snack at all unless there are some specific conditions, such as a higher energy requirement because of extreme physical exercise or if the gap between your main meals is longer than 5 hours.

This blog is for most ladies who, like me, have a relatively sedentary lifestyle, even when we exercise daily, but don’t engage in prolonged cardio activities (ie. endurance training such as long-distance running or cycling).

Snacking can also be a habit which people practice at a particular time of the day, not because they need the extra food or energy or because they are hungry, but simply because it is something that they automatically do often by association with another habit … are you familiar with watching Netflix and munching on a bag of Maltesers?  Or an afternoon break with a cup of tea with some digestive biscuits? Or a glass of wine and a bag of crisps whilst you cook in the evening? 

We can also snack in response to an intense craving for sugar, carbs or salty foods. We all have been there! Back in my thirties, I remember having uncontrollable cravings for sugar and the first thing I would do when back from the office was to gulp down a bowl of milk and sugar puffs! 

When we snack in response to a craving or hunger between meals or immediately after a meal, this happens because our choices for breakfast, lunch and dinner are not balanced with the correct amount and ratio of macronutrients (protein, fat and carbs). This leads to imbalanced blood sugar with spikes and blood glucose drops, which trigger strong carvings for carb-rich foods – sweet or salty – i.e. biscuits, chocolate bars, popcorn, bread and cheese, snack bars, etc.

The UK consumed 2,900,197 tonnes of sugary foods last year, up 3.4% from 2015. Almost 3 tons of sugar, enough to fill 233,887 London Double Decker Buses! Per person, that’s 43.4 kilograms of sugar per year. 

And at the top of sugar consumption, we find that biscuits are the UK’s favourite sugary snack, with 540,424 tonnes consumed each year, with digestive biscuits in the number 1 position of UK choices! They were, indeed, my favourite back in the days when I was working in a busy and stressful consultancy role in my late twenties and early thirties. I could not have imagined living without a cup of tea and digestive biscuit breaks! 

Once you understand that snacking is only necessary when there is a lack of blood sugar control (driven either by poor choices at main meals or irregular and long gaps), the first and best thing to do is balance your main meals. However, it might take a while, and whilst you work at that (plenty of training available in this community),  if you must snack, let’s at least make sure that you prepare and enjoy snacks that can still be healthy for you, and that support your energy and even your weight loss goals.

How to prepare a snack that is great for energy and kind on your waistline.

When preparing a snack, you must consider keeping your blood sugar balance. To avoid spikes in blood sugar, the key is to combine macronutrients wisely—particularly focusing on fibre, healthy fats, and protein. These macronutrients digest slowly, which helps maintain steady blood sugar levels; your snacks are low in glycaemic load. This ultimately means that your snacks will not sabotage your weight loss efforts, will give you a steady energy source and will not trigger further cravings.

Ingredients to Choose:

1. Fibre: Think veggies, nuts, seeds, and low-glycemic fruits like berries. Fibre slows down digestion, which helps to prevent blood sugar spikes.
2. Healthy Fats: Avocados, nuts, seeds, and olives are great examples. Fat doesn’t directly impact blood sugar levels and also contributes to satiety.
3. Protein: Options include Greek yoghurt, cottage cheese, eggs, lean meats, canned sardines and mackerel. Protein takes time to break down in the body, helping to stabilise blood sugar.

Combining Them:

Think of it as a trifecta of blood sugar stability. Aim for a snack that includes at least two of these components. For instance, apple slices (fibre) with almond butter (fat and protein) make a fantastic pair.

Practical Snack Ideas:

1. Greek Yogurt and Berries: A small cup of plain Greek yoghurt with a handful of raspberries is creamy, satisfying, and easy to pack. Plus, the live cultures in yoghurt can support gut health.
2. Egg Muffins: Whisk eggs with chopped spinach, peppers, and feta cheese, then bake in muffin tins. These can be made in advance and eaten cold or warmed up.
3. Avocado and Turkey Roll-Ups: Spread a slice of turkey with a bit of mashed avocado, add a strip of bell pepper for crunch, roll it up, and voilà!
4. Almond Butter Celery Sticks: Fill the groove of celery sticks with almond butter for a satisfying crunch with a creamy finish. Almond butter provides healthy fats and protein, while celery offers fibre and crunch.
5. Chia Seed Pudding: Combine chia seeds with unsweetened almond milk and a touch of vanilla extract. Let it sit overnight, and you’ll have a pudding by morning. Chia seeds are high in omega-3 fatty acids and fibre, which are excellent for blood sugar control.
6. Roasted Chickpeas: Toss chickpeas with olive oil and your favourite spices, then roast until crispy. They’re a great source of protein and fibre.
7. Nut and Seed Mix: Make your own trail mix with almonds, walnuts, pumpkin seeds, and a sprinkle of dark chocolate chips. Nuts and seeds are low in carbs, but high in fat and protein, and dark chocolate gives you a bit of indulgence without a sugar spike.
8. Cottage Cheese with Cinnamon and Pecans: A small bowl of cottage cheese with a dash of cinnamon and a handful of pecans offers a delicious blend of creamy texture and a touch of sweetness without the sugar.
9. Edamame Beans: They are great steamed and sprinkled with a little sea salt. They’re a smart choice for a filling snack and high in protein and fibre.
10. Caprese Skewers: Skewer cherry tomatoes, mozzarella balls, and basil leaves, then drizzle with balsamic reduction. This snack is low in carbs and provides a good mix of fat and protein.
11. Cucumber Sandwiches: Slice cucumber into rounds and sandwich them with turkey and cheese. It’s a no-bread twist on a classic that’s refreshing and filling.
12. Ricotta Cheese and Pear Slices: Spread some ricotta on pear slices and top with a sprinkle of chia seeds. This combo provides a balance of fibre, protein, and healthy fats.

Why These Work:

Each of these snacks includes ingredients with a low glycaemic load, which means they have a minor impact on blood sugar levels. They also balance the nutrients needed to keep you full and energised. Plus, they’re incredibly versatile—feel free to mix up the fruits, nuts, and veggies based on preference and seasonality.

These snacks are convenient for a bustling day. They can be prepped in advance, are portable, and can be as fuss-free as you need them to be. Whether you’re at the office or en route to your next adventure, a quick bite that’s both nutritious and satisfying is right at your fingertips—no sugar crash in sight!

Hopefully, these snack ideas will tickle your taste buds and take you away from the sugary-rich choices often associated with a snack. They will also keep your energy high and can be included in your weight loss plan.

References:

1. Alghannam, A. F. (2018). Nutritional strategies to modulate post-prandial metabolic responses through the regulation of the muscle and liver glycogen storage. Frontiers in Physiology, 9, 137.
2. Howarth, N. C., Saltzman, E., & Roberts, S. B. (2011). Dietary fiber and weight regulation. Nutrition Reviews, 59(5), 129-139.
3. Imai, S., Fukui, M., & Kajiyama, S. (2011). Effect of eating vegetables before carbohydrates on glucose excursions in patients with type 2 diabetes. Journal of Clinical Biochemistry and Nutrition, 50(1), 7-11.
4. Kris-Etherton, P. M., & Fleming, J. A. (2015). Emerging nutrition science on fatty acids and cardiovascular disease: nutritionists’ perspectives. Advances in Nutrition, 6(3), 326S-337S.
5. Leidy, H. J., Tang, M., Armstrong, C. L., Martin, C. B., & Campbell, W. W. (2011). The effects of consuming frequent, higher protein meals on appetite and satiety during weight loss in overweight/obese men. Obesity (Silver Spring), 19(4), 818-824.
6. Maki, K. C., Phillips, A. K. (2015). Dietary substitutions for refined carbohydrates show promise for reducing the risk of type 2 diabetes in men and women. Journal of Nutrition, 145(1), 159S-163S.