What are some recommended snacks for people who don't want to raise their blood sugar levels? We also explain some precautions to keep in mind when eating.
Paying attention to your diet to avoid raising your blood sugar levels is an important part of maintaining good health. However, there may be times when you want to enjoy sweets as a treat or to relax. There are some tips for choosing sweets and eating them in a way that is mindful of your health.
This article explains the relationship between blood sugar levels and snacking, as well as precautions to take when eating sweets. We also recommend some sweets that are good for people who want to avoid raising their blood sugar levels, so please refer to this article for more information.
The relationship between blood sugar levels and snacking
Blood sugar is the concentration of glucose in the blood. It is an important indicator of health. When blood sugar levels are chronically high, this condition is known as diabetes. Diabetes can lead to serious illnesses such as heart disease, kidney failure, nerve damage, pneumonia, and various other health problems.
Fasting blood sugar levels typically range from approximately 70 to 100 mg/dl, but even in healthy individuals, blood sugar levels temporarily rise after eating. A post-meal increase in blood sugar is a natural response. However, rapid spikes in blood sugar or prolonged elevated levels can increase the risk of health issues.
Sweet snacks and other foods high in carbohydrates can cause blood sugar levels to rise rapidly. For health reasons, it is important to avoid choosing snacks that are too high in carbohydrates.
What are the conditions for snacks that don't raise blood sugar levels?
We will introduce in detail the conditions for snacks that do not raise blood sugar levels and examples of snacks that people who want to avoid raising their blood sugar levels can eat.
Four conditions for snacks that do not raise blood sugar levels
The following four conditions are considered to be conditions for snacks that do not raise blood sugar levels.
● Low in starch and sugar
● Contains fructose or artificial sweeteners instead of sugar
● High in protein
● High in dietary fiber
Even carbohydrates like fructose and artificial sweeteners have properties that make them less likely to raise blood sugar levels. Therefore, even if a sweet snack is sweet, it is better to choose one that uses fructose or artificial sweeteners. Fructose is a type of sugar found in fruits and honey, also known as fructose. Common artificial sweeteners include sucralose, aspartame, and acesulfame potassium.
Additionally, snacks high in protein help stabilize blood sugar levels after consumption. Foods rich in protein include eggs, soybeans, and dairy products. Recently, protein-based snacks have also become available, allowing you to enjoy a snack while getting protein.
Other recommended snacks include those containing dietary fiber. For example, snacks made with vegetables are rich in dietary fiber and can be considered a relatively healthy snack option.
• Examples of snacks suitable for those who want to avoid raising blood sugar levels
Many people want to enjoy snacks but want to avoid raising their blood sugar levels. For example, agar jelly is low in carbohydrates and calories, making it a good choice. Agar is a plant-based food made from seaweed and is rich in dietary fiber.
Additionally, chocolate is rich in polyphenols, which may help prevent complications associated with diabetes. For those looking to avoid raising their blood sugar levels, dark chocolate with 70% or more cocoa content and low sugar content is recommended.However, even dark chocolate that doesn't raise blood sugar levels quickly should be consumed in moderation. Sweet milk chocolate is high in sugar and calories, so it's not recommended.
As a snack that doesn't raise blood sugar levels quickly, okara cookies are also recommended. Okara cookies contain a lot of okara, which is made from soybeans rich in protein. Additionally, they are high in dietary fiber, so they may help improve gut health. When choosing store-bought snacks, check the nutritional information on the packaging.
Sweets to avoid if you don't want to raise your blood sugar level
There are several conditions for sweets that should be avoided if you want to keep your blood sugar levels from rising. Let's confirm which sweets should be avoided in order to prevent blood sugar levels from rising.
• Avoid sweets high in carbohydrates
In order to eat sweets without raising blood sugar levels, it is necessary to consider the nutrients you consume when eating. The daily intake of carbohydrates should be kept within 5–7 grams per kilogram of body weight.Keep the calories in snacks between 80–120 kcal. It's a good idea to calculate the amount of snacks you can eat by understanding the nutrients you should consume in a day's meal. It's important to actively consume other nutrients and maintain a balanced diet.
If you consume too little carbohydrates, you may not feel full and end up overeating due to cravings. However, overeating can cause blood sugar levels to rise. While enjoying snacks in moderation, try to avoid sweets that are high in carbohydrates.
• Examples of snacks to avoid eating in large quantities
Some foods may seem low in carbohydrates at first glance, but they can actually contain a significant amount of carbohydrates. To prevent blood sugar spikes, it is important not only to avoid snacks that are obviously high in carbohydrates but also to be mindful of the portion sizes of snacks that require careful portion control. For example, rice crackers are made from rice, which is high in carbohydrates.
Ice cream and gelato may also contain more sugar than you might expect. Cold foods tend to have a less pronounced sweetness, so they often contain a significant amount of sugar to achieve a strong sweet flavor.
Traditional Japanese sweets like yokan and mochi may seem healthy, but be mindful of the red bean paste (anko) used in them. Red beans, which are the main ingredient in anko, are high in carbohydrates. Additionally, a large amount of sugar is often added to anko to enhance its sweetness.
If you don't want to raise your blood sugar with sweets, nuts are recommended.
Snacking on sweet treats can raise blood sugar levels. Therefore, nuts are recommended as a healthier alternative to sweets. Nuts are low in sugar and help stabilize blood sugar levels. They are also rich in protein, making them a nutritious choice. Additionally, they provide dietary fiber and unsaturated fatty acids, which are beneficial for overall health.
Recommended nuts include almonds, walnuts, and hazelnuts. Almonds are rich in vitamin E, vitamin B2, and minerals. Walnuts are abundant in omega-3 fatty acids, folate, and tryptophan. Hazelnuts contain oleic acid and biotin.
Recommended snacks for people who don't want to raise their blood sugar levels
Even if you're mindful of your health, there are times when you just want to relax with a sweet treat. That's why we're introducing three products from NATUVIEW, a ketogenic food specialty brand, that are perfect for those who want to avoid spikes in blood sugar levels. We'll introduce snacks that are low in blood sugar spikes and enjoyable to eat. NATUVIEW is a specialty store that focuses on low-carbohydrate, carefully selected ingredients, and great taste. They offer a wide range of body-friendly foods, so those concerned about carbohydrates or health should definitely check them out.
・Almond Chocolate
Almond Chocolate is a confectionery made by coating caramelized almonds with dark chocolate and cocoa. Caramelization is a cooking method where caramel is used to coat the almonds, adding sweetness and a rich, toasty flavor. The almonds are roasted, giving them a crisp texture.
NATUVIEW's Almond Chocolate is made without sugar, using natural sweeteners instead. Made with high-quality chocolate, it offers a rich, indulgent flavor. Rich in vitamin E and antioxidants, the almonds provide a healthy and beauty-conscious treat, allowing you to enjoy a moment of pure bliss.
Click here for the Amande Chocolat product page.≫
・cassata
Cassata is a traditional Italian Sicilian ice cream cheese cake. NATUVIEW's Cassata is a luxurious dessert made with mascarpone cheese, cream cheese, fruits, and nuts. With each bite, you can enjoy a smooth texture and rich flavor.
NATUVIEW's Cassata has 69% less sugar compared to conventional products. Despite its low sugar content, it offers a satisfying texture thanks to the use of berries and nuts, making it easy to incorporate into your diet. The ingredients include blueberries, raspberries, blackberries, cranberries, almonds, and pistachios, creating a rich and flavorful experience.
Another appealing feature of the cassata is the variety of textures you can enjoy depending on how it is thawed. When eaten immediately after taking it out of the refrigerator, you can enjoy a crisp, refreshing texture. If you thaw it partially, you can savor the rich, creamy texture of the cheese cream.
Click here for the Cassata product page.≫
・Grass-fed butter sandwich
Grass-fed butter sandwiches are cookies filled with butter cream. Grass-fed butter is made from milk produced by cows raised on a diet of grass alone. It is rich in beta-carotene and unsaturated fatty acids, offering a rich, creamy flavor that is the hallmark of grass-fed butter.
NATUVIEW's Grass-Fed Butter Sand uses butter made from milk sourced from cows raised on natural pastures in New Zealand. You can enjoy the premium flavor of this high-quality butter. The cookies are gluten-free and low in sugar, making them a perfect choice for those mindful of their health, and ideal for special occasions.
In addition, NATUVIEW's grass-fed butter sandwiches offer a variety of flavors to enjoy. Flavors include red bean paste, raspberry, black tea caramel, almond chocolate, lemon passion, and caramel mocha. Each flavor is made with carefully selected ingredients.
Click here for the grass-fed butter sandwich product page.≫
Precautions for people who want to avoid raising their blood sugar levels when eating sweets
If you want to avoid raising your blood sugar levels, there are some important points to keep in mind when eating sweets. The main points to consider when eating sweets are as follows.
● Avoid eating too much at once
● Be mindful of when you eat
● Eat with a drink
We will explain each point in detail below.
Avoid eating too much at once
When eating sweets, be careful not to eat too much at once. Consuming a large amount of food at once can cause blood sugar levels to rise rapidly. If you do eat sweets, it is better to eat them in small portions to keep blood sugar levels from rising too quickly.
To prevent overeating, it is recommended to decide in advance how much you will eat and set aside that amount. Storing the remaining portion in a place out of sight can help avoid mindless snacking or overeating beyond the planned amount.
Additionally, avoid snacking continuously. Eating snacks continuously can prolong high blood sugar levels. Aim to eat snacks within 5–10 minutes. Any remaining portion can be eaten the next day.
・Pay attention to when you eat
If you want to eat sweets without raising your blood sugar levels, you need to be mindful of when you eat them. For example, it is best to eat them during the day when you are active or before exercising. This is because even if your blood sugar levels rise after eating sweets, you will burn off the energy through activity, making it easier for your blood sugar levels to drop.
Additionally, after meals is also a good time to eat sweets. This is because blood sugar levels rise after meals and then gradually decrease over time.If you eat snacks between meals and your blood sugar rises, eating a meal afterward can keep your blood sugar high for a longer period. Eating snacks after meals keeps the blood sugar spike to a single occurrence.
Avoid eating snacks before bedtime. During sleep, energy consumption is low, so carbohydrates are not burned, making it harder for blood sugar to drop.
Setting a specific time to eat snacks and making it a habit is also recommended. This helps establish a regular eating rhythm, reducing the likelihood of mindless snacking and preventing overeating.
・Eat with drinks
Eat snacks with drinks. Drinks help you feel full even with small amounts of snacks, which can help prevent overeating. Unsweetened drinks are best. Unsweetened tea, water, or hot water are good choices.
Also, warm drinks are better than cold drinks because they take longer to drink, making you feel fuller. They also warm your body, improve blood circulation, and promote metabolism.
Summary
By choosing low-carb snacks and keeping in mind the points mentioned in this article, you can enjoy snacks without raising your blood sugar levels too much. Avoid snacks high in carbohydrates like starch and sugar, and opt for those rich in protein and healthy fats.
NATUVIEW, a ketogenic food specialty brand, offers low-carb, delicious snacks. Their lineup includes sweets made with nuts and fruits, allowing you to enjoy them while getting the necessary nutrients. All the products mentioned in this article are snacks that are gentle on the body and less likely to cause blood sugar spikes. Check out NATUVIEW's products!
Click here for a list of products≫
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