Plus, snacks high in added sugar or processed carbs can stimulate our brains’ reward centers, making it harder to stop eating them, which perpetuates the blood-glucose-spiking cycle, Brian St. Pierre, director of performance nutrition at Precision Nutrition, tells BuzzFeed Health. So, if you're interested in evening out your energy and hunger levels, snacks that are high in protein, fats, and fiber and low in sugar and carbs are a great place to start.
"Protein keeps you full and helps decrease insulin production, and healthy fats and fiber slow down digestion so carbs don't enter the bloodstream and raise blood sugar as quickly," St. Pierre says. You don't need to cut carbs entirely, but you should opt for whole grains, veggies, and fruit instead of processed stuff whenever possible.
You also don't need to ban sugar since it's found naturally in many whole foods, Fink says, but you want to limit added sugar — think white or brown sugar, corn syrup, honey — or any of these other sweeteners that are, for all intents and purposes, added sugar. The amount of sugar on a nutrition label includes both naturally occurring and added sugar. To determine whether something has added sugar, just look at the ingredient list. If sugar (or one of those sweeteners) is listed, you know there's added sugar.