Fancy a snack? What to eat to avoid blood sugar spikes

Snacking in between meals is not always advised but sometimes it’s unavoidable - and even necessary at times. But as we know, some snacks can cause blood sugar spikes and crashes. And while the body has an inbuilt system to deal with blood sugar increases, if you have too many large, fast increases in blood sugars, it can affect your energy, mood, hunger levels and health over time.

With the weather getting colder, we are more likely to snack, so we spoke to Ann Garry – CEO and co-founder of Health Coaches Academy and a registered nutritionist – to break down the science and share practical snack pairings that avoid sugar spikes and crashes.

“The truth is, you shouldn’t need to snack if your main meals are balanced,” Ann said. “Constant cravings are usually a sign you’re not eating enough protein, fibre or healthy fats at breakfast, lunch or dinner. When those meals are built properly with whole foods that keep blood sugar steady, your energy should last for hours without the 3pm crash.

“Coffee and sugary snacks might give you a quick jolt, but it’s short-lived, and the crash that follows leaves you more depleted before the day is done. The right types of snack will give you calm, steady energy that supports focus and productivity. That comes back to blood sugar balance.”

Ann gave us her top tips when it comes to snacking and the one rule she sticks to: never eat carbs alone or first – pair them with protein, fibre or healthy fats. 

What is the best snack to have?

“The best snack is one that does not destabilise your blood sugar. That means focusing on protein and pairing it with carbohydrate, fibre or healthy fats so you experience calm, steady energy instead of a sugar high and crash.

“For example, apple slices with nut butter or oatcakes with hummus [see below for more suggestions]. It’s less about a single ‘super snack’ and more about how you combine foods.

“Fibre plays a role too. Beginning a meal with vegetables or pulses slows digestion so that the carbs that follow are slower releasing. People also find this approach easier to stick to than strict portion-control and calorie counting, because it’s practical and easy to understand.

“When it comes to snacks, the same principle applies – don’t eat carbs on their own. A piece of fruit or a handful of sweetened yoghurt can give you a sugar spike, but paired with protein, fibre or healthy fats, you are more likely to provide a steady fuel source and avoid that crash.”

Why is the order in which you eat important?

“Studies show that starting a meal with vegetables and protein before moving on to carbohydrates can cut post-meal blood sugar spikes by more than a third. It’s a simple change that makes a big difference to energy, weight management and long-term health.

“Eating protein or healthy fats first helps the body release hormones that keep blood sugar steady and appetite in check. Research has even shown that having protein before a high-carb meal can lower blood sugar as effectively as some diabetes medications.

“Research shows the way we combine foods is strongly linked to better heart and metabolic health (long-term health), and because everyone’s body reacts differently to carbs, pairing is the simplest trick that works for us all.”

Is there a cut-off time for snacks?

“I always encourage people to stop eating at least two to three hours before bed. Late-night snacking can interfere with sleep quality and digestion, and it usually means reaching for sugary or salty foods that don’t support your body overnight.

“If you genuinely feel hungry in the evening, that’s often a sign your meals earlier in the day weren’t balanced enough. A simple tip is to front load your protein earlier in the day, so you feel fuller for longer.”

Ann’s guide to healthy snacking

Savoury snacks

Smoky roasted chickpeas, edamame or frozen peas

“Packed with both protein and fibre, they digest slowly and keep you feeling fuller for longer. Add a small amount of smoked paprika, cumin or chilli flakes before roasting for a crunchy, savoury fix that beats crisps.

The reason why these pulses don’t spike blood sugar and can be eaten alone is due to their protein and fibre content, making them a low glycemic load food.”

Crudites with beetroot hummus

“Carrots, peppers and cucumbers are hydrating and rich in fibre. You can level up regular hummus with seasonal beetroots to add plant-based, antioxidants and colour to your snack.”

Oatcakes topped with soft cheese and chives

“Oats are a slow-release carbohydrate for most of us, far steadier than white bread or crackers. Adding cheese delivers protein and fat to extend the release of glucose, while fresh chives bring flavour and antioxidants.”

Homemade cheesy Marmite popcorn

“Pan popped popcorn is wholegrain, making it a fibre-rich base. For something new, try adding a teaspoon of Marmite for natural B vitamins, and nutritional yeast for a cheesy flavour plus extra protein. Together these make a moreish umami snack.”

Rosemary and sea salt roasted pumpkin seeds

“Pumpkin seeds are high in magnesium and zinc, important for energy, stress and immunity. They are also rich in healthy fats. Roasting them with rosemary and sea salt makes them savoury and a nice autumnal snack.”

Sweet snacks

Fruit “sandwiches” with almond butter and cinnamon

“Fruit on its own can spike blood sugar, but pairing crisp apple or pear slices with nut butter adds healthy fats and protein to slow the release.

Cinnamon also supports the body’s natural ability to regulate blood sugar.”

Greek yoghurt with blackberries and cacao nibs

“Good quality natural Greek yoghurt has twice the protein of standard yoghurt, blackberries are low in sugar but high in fibre and antioxidants, and cacao nibs add crunch and a hit of flavonoids without the sugar of chocolate chips.”

Spiced oat and date energy bites

“Dates bring natural sweetness, but when blended with oats, walnuts or cashews and warming spices like nutmeg or cinnamon, they become a balanced energy ball.

The mix of fibre, protein and fat keeps energy steady, unlike a biscuit or chocolate bar.”