snack ideas

Healthy Snacks for Balancing Blood Sugar

Finding yourself often hangry? Irritable? Gaining or having difficulty losing weight? Difficulty sleeping and concentrating? It may be due to consistently unregulated blood sugar.

Blood sugar regulation In a nut shell: 

  • When we consume carbohydrates they need to be converted to glucose, fats to fatty acids and proteins to amino acids. Carbohydrates have the highest impact on raising blood sugar (blood glucose) levels, whereas protein and fats keep it relatively stable.

  • Food you eat signals a response from the pancreas to secrete insulin the glucose regulating hormone.. Glucose is then either used as fuel, supplying the body with energy, or stored. 

  • Certain foods, those with a high glycemic load (think refined sugars), spike blood sugar which can then lead to a sudden crash.

  • Insulin resistance, when the body can’t properly regulate blood sugar, can develop if levels are to high for a prolonged period of time. This often leads to type 2 diabetes.

  • On the flip side, when we are insulin sensitive and our blood sugar is balanced with proper meals and snacks we have an even amount of energy throughout the day, our sleep is restful, and we generally feel good both physically and mentally with clarity and focus - no hangry attitude!

  • Eating enough protein and healthy fats along with our carbohydrates, avoiding processed sugars and sticking to natural sweeteners like honey or maple syrup, moderate exercise and quality sleep all help in regulating blood sugar.

  • Click here for more info on the glycemic index.

Here’s some of my favourite quick and easy snack ideas!

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Nuts and seeds 🥜 - fibre, protein and healthy fats

Sprouted grain toast with nut butter, seed butter or avocado 🍞🥑 - sprouted grains are lower on the glycemic index, protein, and healthy fats.

Hard boiled eggs 🥚 - protein, iron, vitamins

Hummus and veggies🥒 - fibre, vitamins and minerals

Greens, avocado and seeds 🌱 - healthy fats, vitamins and minerals


For more information, nutritional coaching and tailored meal plans feel free to get in touch via the Book Now page.

~ K

Festive Nut Butter Cups

Here’s my recipe for a healthier version of a Reese cup with some festive toppings because -tis the season! :)

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Ingredients

1 cup or slightly more if you’d like - dark chocolate chips (try for 70% cacao or more)

1/2 cup SunButter sunflower seed butter ( https://www.amazon.ca/Sunbutter-Unsweetened-Organic is bomb)

1/2 cup natural, unsweetened crunchy almond butter

1 tsp chia seeds

pistachios

macadamia nuts

pumpkin seeds

dried cranberries

dried goji berries

coconut flakes

How to

  1. Melt chocolate in a double boiler or gently in a saucepan on low heat to avoid burning the chocolate..

  2. in a medium bowl, mix together the sun butter, almond butter and chia seeds until smooth.

  3. In a separate bowl, mix together nuts, dried fruit and coconut.

  4. Line a cupcake pan with paper cupcake liners. This recipe should make 12.

  5. Once chocolate is fully melted, using a teaspoon pour in a small amount into the bottom of each paper liner.

  6. Place tray in the freezer for about 10 minutes.

  7. Remove tray from the freezer and next scoop in about a teaspoon of nut butter mix into each tray, making the middle layer.

  8. With the remaining chocolate, cover the nut butter.

  9. Sprinkle on the nut and fruit toppings and place back into the freezer for another 10 minutes.

  10. Remove and enjoy!

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