When it comes to snacking, the advice out there is all over the place. Some say avoid snacks entirely, while others swear by frequent small bites. Should you eat fruit? Or steer clear? No wonder it’s confusing!
The truth is, there’s no one-size-fits-all diet. But one thing I’ve learned through both personal experience and my work as a Naturopathic Doctor is this: snacks can be incredibly therapeutic—especially for stabilizing blood sugar and preventing that dreaded mid-afternoon energy crash.
Low blood sugar can make you feel sluggish, irritable, and stressed, triggering a cascade of cortisol and other stress hormones. The right snacks can help you stay balanced, energized, and focused throughout your day.
So, what makes a snack healthy?
A healthy snack supports your body, balances your blood sugar, and keeps you feeling full—without causing energy crashes.
Here’s what to look for:
- No refined carbs (like chips, cookies, or candy)
- No processed oils (like canola, sunflower, or safflower oils)
- Balanced with protein, healthy fats, & fiber
- Minimal added sugars
Why does this matter? Refined carbs and sugars spike your blood sugar, leading to energy crashes, mood swings, and more cravings. In contrast, snacks high in healthy fats, protein, and fiber digest slowly, keeping your blood sugar stable and your energy even.
My Top 5 Favorite Healthy Snacks
1. Hummus & Whole-Grain Crackers (or Veggies)
Hummus is a delicious, protein-packed dip made from chickpeas, tahini, olive oil, and lemon. Pair it with whole-grain crackers or veggies like carrots and celery for extra fiber.
Many store-bought hummus brands use low-quality oils like canola or sunflower. I love Oasis Hummus—it’s made with clean ingredients and no refined oils.
2. Apple Slices & Raw Almond Butter
This combo hits all the marks: fiber from the apple + protein and healthy fats from the almond butter = energy that lasts.
- Go Raw: Choose raw almond butter—heat destroys the delicate Omega-3 and Omega-6 fatty acids in nuts.
- Try This: Trader Joe’s Raw Almond Butter is affordable and delicious.
Not a fan of apples? Swap them for celery sticks for a lower-sugar option.
3. Dark Chocolate (Yes, Really!)
Dark chocolate isn’t just a treat—it’s a nutrient-dense snack when you choose the right kind. It contains stearic acid, a healthy fat that supports insulin regulation and boosts metabolism.
Here’s what to look for:
- 70% cacao or higher
- No dairy, palm oil, or soy lecithin
- Sweetened with coconut sugar or other natural sweeteners
My go-to brand? Hu Dark Chocolate—it’s free from refined sugars and loaded with minerals.
4. The Simple Power of an Avocado
Sometimes, simple is best. Avocados are packed with healthy fats, fiber, and plant-based protein, making them a perfect, portable snack.
Quick Snack Idea:
- Slice one in half
- Sprinkle with sea salt & black pepper
- Scoop and enjoy!
Feeling fancy? Add a drizzle of olive oil and a squeeze of lemon juice for extra flavor.
5. Sardines (The Ultimate Superfood Snack)
Sardines are tiny but mighty. They’re loaded with:
- Omega-3 fatty acids
- Calcium & minerals (thanks to the edible bones)
- High-quality protein
They’re also super convenient—just toss a tin in your bag for an on-the-go snack. Look for brands packed in olive oil (not soybean or canola) for the healthiest option.
Healthy Snacking: The Bottom Line
The right snacks can help you:
- Maintain balanced blood sugar
- Prevent energy crashes
- Support hormone health
- Feel fuller, longer
These five options are nutrient-dense, blood sugar-friendly, and—most importantly—delicious. Keep them on hand for those moments when you need a quick pick-me-up or even a light lunch.
