When that afternoon hunger hits, it’s tempting to dig into a no-prep snack like a pack of cookies or a bag of cereal. These foods can have large amounts of added sugar, which may leave you tired and hungry. Ideally, snacks should keep your energy up and your hunger steady between meals, explains Samantha Peterson, MS, RD, and founder of Simply Wellness. “Think of them as a ‘bridge’ to your next meal. When a snack is mostly sugar, that bridge is shaky,” she says. “You get a quick burst of energy, but it doesn’t last. Soon after, your blood sugar drops, leaving you tired, hungry, and craving more sugar.”
Keep in mind that added sugars shouldn’t be confused with natural sugars, which are already found in foods like fruit and milk, Peterson explains. “Natural sugars aren’t as concerning because they come bundled with fiber, protein, or nutrients that help slow down how sugar hits your bloodstream,” she says.
So how much added sugar should your snacks contain? The Dietary Guidelines for Americans recommends keeping added sugars to less than 10% of your total daily calories. The American Heart Association recommends slightly less, with a max of 6% of your total daily calories. For a 2000-calorie diet, it’s best to keep your added sugar to 30-50 grams, says Melissa Jaeger, R.D., LD, and MyFitnessPal Head of Nutrition. “Spread across meals and snacks, you’re looking at around 6-10 grams per meal or snack,” Jaeger advises.
If you need some ideas, below are expert-recommended low-sugar snacks you can try the next time your stomach grumbles.
Greek Yogurt With Berries and Chia Seeds
Flavored yogurts typically contain added sugars, so it’s best to get plain if you don’t mind the taste, Jaeger advises. “Let fruit provide some natural sweetness,” she says. This is a great combo because protein from the Greek yogurt will keep you full and help stabilize your blood sugar, the berries have antioxidants and fiber, and the chia seeds include fiber and omega-3 fats for heart and brain health. “Together, this combo is creamy, crunchy, and satisfying without needing added sugar,” Peterson says.
Hummus With Veggies
“This snack checks all the boxes: fiber from veggies, plant-based protein from chickpeas, and healthy fats from tahini in the hummus,” Peterson says. She recommends including seeded crackers for more crunch and extra fiber. Jaeger likes pairing hummus with bell peppers for a hint of sweetness in this savory snack.
Apple Slices With Nut Butter
This easy snack is crisp, salty, and sweet. It’s also loaded with soluble fiber, which helps maintain healthy cholesterol levels, protein, and healthy fats. “This combo makes for a steady, energizing snack that feels like a treat,” Peterson says. She likes to sprinkle cinnamon or pumpkin pie spice on her apples for an extra boost of flavor.
Roasted Chickpeas
“Roasting chickpeas turns them into a crunchy, savory snack that rivals chips but delivers plant protein and plenty of fiber,” Peterson says. Make a big batch on the weekend to have on hand throughout the week.
Cheese Stick With Almonds or Walnuts
This no-prep snack contains proteins and healthy fats to keep you energized between meals. “Nuts also bring in magnesium, a mineral that supports muscle and nerve health, while cheese offers calcium for bones,” Peterson says.
Dry-Roasted Edamame
You can easily find it at the grocery store, or if you’re feeling ambitious, make your own in an air fryer. “This is great for satisfying crunchy cravings while packing in protein and fiber in an easy-to-enjoy snack for your busy lifestyle,” Jaeger says.
Popcorn and Unsweetened Dried Fruit
“Popcorn is a whole grain that provides fiber and some protein, while being relatively low in calories. Adding unsweetened dried fruit creates a sweet-salty balance,” she says. Or you could mix this combo with nuts and seeds to make your own trail mix.
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