Your midday snack could be the reason you swim (or sink) through your afternoon to-do list! Snacks are really just smaller meals. And, they can maintain our blood sugar levels when they’re made of nutritious and balanced ingredients. Snacks help avoid feelings of lightheadedness, a lack of energy, midday moodiness, or that hangry feeling (yes, I too can get hangry!).
When it comes to snacks, it’s always great to incorporate a fresh fruit or veggie! But, we realize this isn’t always realistic! Our busy patients have conference calls, errands, and snacks need to be quick and easy. This is when it’s important to have prepackaged snacks on hand that are made with wholesome ingredients to provide fuel. Skip the vending machine options and plan ahead by having some tasty favorites on hand. And now- we’re here to help completely eradicate that 3 o’clock crash with these smart snacking tips! Stabilize your blood sugar, and get smart and savvy when choosing a snack with these six recommendations.
Six Easy Ways to Choose a Smart and Stabilizing Snack
Read the nutrition label!
What is the fat, fiber and sugar content of the snack in your hand? A quick snack of chips or a candy bar is guaranteed to leave you hangry in less than an hour. Why? These snacks are made of only fast-digesting, low glycemic, blood sugar skyrocketing, carbohydrates. What goes up, quickly, follows with an impending crash of energy. More on this under #3!
Be wary of sneaky packaging
Many brands are guilty of using pretty packaging that distracts from the less than ideal ingredients and actual nutrition of the product. Rather than getting frustrated and reverting to an overly processed and packaged snack, I want to help you decipher what makes a snack smart AND stabilizing. Compare the big, bold claims with the ingredients and nutrition breakdown on the back. Smart snacks should come from reliable and honest brands, such as Munk Pack, who’s nutrition info is straight to the point! Leave those sneaky brands behind.
Leave the Lonely Carb Club
This concept is mastered by every Whitness Nutrition patient. A lonely carb, such as a Nature Valley granola bar or bag of Lays, raises blood sugar quickly and then follows with a crash. A lonely carb is only going to provide a quick source of energy, but won’t do long term good for your body. Instead, pair your carbs with fat or protein to keep your blood sugar steady. This strategy keeps you energized and feeling full longer. If you’re craving a savory snack, go for corn tortilla chips with guacamole or hummus. If it’s a sweet you’re craving, grab some almond butter with a banana, or even make some protein muffins smeared with peanut butter. Need something quick and easy? Keep reading to learn about my new favorite snack bar.
Prevalence of Ingredients
The order of ingredients determines their prevalence in the product. If you notice your snack starts with the ingredients sugar, corn syrup or maple syrup, you have collateral to put that snack back on the shelf and deem it a lonely carb. When choosing a pre-packaged snack, look for the ingredients list to start with whole food sources of nuts and seeds, like Munk Pack nut-based keto bars or almond flour crackers. Inflammatory ingredients like organic sunflower oil or added sugar have less prevalence when they’re toward the end of the ingredients list; don’t sweat the small stuff!
Fuel with (real) fiber!
A fat + fiber snack ensures a low blood sugar and sustained energy you need to continue hustling through the day, while fiber slows and improves digestion for consistent blood sugar levels. Pairing healthy fats, such as nut butter or guacamole, with a banana or baby carrots is a great example of two fat and fiber snacks on the go. Another option? Primal Kitchen avocado oil ranch with sliced cucumbers, super hydrating and full of heart healthy fats!
Whoa! Sugar Alcohols, who dis?
Sugar alcohols are one of the largest culprits of modern digestive issues, especially when consumed in large amounts. Common sugar alcohols end in the suffix “-tol” which makes them easy to identify. Some common ones you’ve probably seen are erythritol, maltitol and sorbitol. Sugar alcohols are indigestible by our bodies, and get stuck in the large intestine, which causes bloating and stomach pain. Avoid these and look for items made with less, quality, sweeteners, such as maple syrup, dates or honey.
Who thought there could be so many details to consider when choosing a snack?
Don’t stress, difficult snack endeavors are over! A new snack that I am loving and recommending to patients, are Munk Pack snack bars. Munk Pack is a real food based snack brand that creates low-sugar, low-carb snack bars in a delicious variety of flavors. Munk Pack has created a variety of snack bars that appeal to those who follow a keto, gluten-free and plant-based lifestyle, but the best part? Their snack options also work well for the diabetic community, with 1g of sugar or less per serving and no more than 3g of net carbohydrates per bar. These are the perfect option for a low-glycemic, fat and fiber snack to fuel your afternoon!
The typical granola bar on the market is full of high-fructose corn syrup and minimal sources of healthy fats for sustainable energy. These snack bars, made primarily of nuts, seeds and natural sweeteners, provide a much better option. You get a variation of fat, protein and fiber through Munk Pack keto bars. You’ll avoid blood sugar level spikes and get a steady source of energy Chewy Bars could never touch!
With a variety of keto-friendly bars in flavors like Caramel Sea Salt or Macadamia White Chocolate, the Munk Pack bars are a great option for families, kiddos, and individuals looking for a snack option that won’t cause a spike in blood sugar. Sweetened with low-glycemic options like allulose and monk fruit extract, these bars aren’t filled with the fake sugars found in many bars on the market now. Use code WHITNESS on their site for 20% off of your first order, and experience what it’s like to fuel with a wholesome snack!