Fancy a snack, What to eat to avoid blood sugar spikes, received from Saga NewsLetter, 2025 10 23
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Colin Howard
Oct 24, 2025, 1:55:08 AM (13 days ago) Oct 24
to post AVIP list
Greetings,
Some of these seem good, I note cinamon is highly rated for diabetics, I
already knew this, which is why, whenever I have porridge in the mornings, I
include a tea spoon of cinamon, it also adds interest to the overall flavour
and enhances the effect of my fruit such as raspburies, strawburies,
blueburies, banana, apple and sometimes nuts.
Nutritionist Ann Garry reveals the one rule she always sticks to when it
comes to snacking, plus other tips.
A line up of healthy snacks
By Kate Randall | Published - 7 Oct 2025
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
which 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 which follows leaves you more depleted before the day is done.
The right types of snack will give you calm, steady energy which supports
focus and productivity. This 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 which 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 the crash."
Why is the order in which you eat important?
"Studies show 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 which makes a big difference to energy, weight
management and long-term health.
"Eating protein or healthy fats first helps the body release hormones which
keep blood sugar steady and appetite in check. Research has even shown,
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 which works for us all."
As you get older, are there any snacks you should avoid?
"As we age, our bodies naturally become less efficient at handling big blood
sugar spikes. That means snacks like biscuits, pastries, sweets or even
fruit on its own can leave you feeling tired, hungry again quickly and put
more strain on your metabolism.
"High-sodium foods should also be limited, as high levels of salts are known
to raise blood pressure, which can in turn increase the risk of heart
attacks. This means avoiding typically salty snacks such as crisps and
minimising some cheeses like feta and halloumi."
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, this 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."
Written by: Kate Randall
Kate Randall is Saga Magazine's Digital News Editor. Kate has more than 20
years experience in print and digital journalism and specialises in news,
entertainment and lifestyle.
In her spare time, she loves trying out the latest exercise trends and
fitting in as many holidays as she can.
Colin Howard, Southern England.
Some of these seem good, I note cinamon is highly rated for diabetics, I
already knew this, which is why, whenever I have porridge in the mornings, I
include a tea spoon of cinamon, it also adds interest to the overall flavour
and enhances the effect of my fruit such as raspburies, strawburies,
blueburies, banana, apple and sometimes nuts.
Nutritionist Ann Garry reveals the one rule she always sticks to when it
comes to snacking, plus other tips.
A line up of healthy snacks
By Kate Randall | Published - 7 Oct 2025
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
which 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 which follows leaves you more depleted before the day is done.
The right types of snack will give you calm, steady energy which supports
focus and productivity. This 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 which 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 the crash."
Why is the order in which you eat important?
"Studies show 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 which makes a big difference to energy, weight
management and long-term health.
"Eating protein or healthy fats first helps the body release hormones which
keep blood sugar steady and appetite in check. Research has even shown,
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 which works for us all."
As you get older, are there any snacks you should avoid?
"As we age, our bodies naturally become less efficient at handling big blood
sugar spikes. That means snacks like biscuits, pastries, sweets or even
fruit on its own can leave you feeling tired, hungry again quickly and put
more strain on your metabolism.
"High-sodium foods should also be limited, as high levels of salts are known
to raise blood pressure, which can in turn increase the risk of heart
attacks. This means avoiding typically salty snacks such as crisps and
minimising some cheeses like feta and halloumi."
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, this 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."
Written by: Kate Randall
Kate Randall is Saga Magazine's Digital News Editor. Kate has more than 20
years experience in print and digital journalism and specialises in news,
entertainment and lifestyle.
In her spare time, she loves trying out the latest exercise trends and
fitting in as many holidays as she can.
Colin Howard, Southern England.
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