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Top Five Snacks to Keep Your Blood Sugar and Mood Stable

By Jess, Clinical Nutritionist

Snacks are more than just a tasty break in your day—they can play a crucial role in maintaining stable blood sugar levels, preventing both hyperglycemic surges and hypoglycemic dips. These fluctuations can leave you feeling physically, mentally, and emotionally off-balance. As a clinical nutritionist, I’ve worked with countless individuals to find snacks that satisfy cravings while supporting overall health. Today, I’m sharing my top five snacks that follow three essential rules to keep your blood sugar steady and your mood uplifted.

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The Three Rules for Blood Sugar-Friendly Snacks

To ensure snacks help maintain stable blood sugar, follow these guidelines:

1. Avoid eating carbohydrates alone—no “naked carbs.”

2. Include protein and/or fat in every snack to slow sugar absorption.

3. Steer clear of high-glycemic foods, even those marketed as healthy, like bars sweetened with dates, date syrup, or agave, which can spike blood sugar.

With these rules in mind, here are my top five snacks to keep on hand for balanced energy and mood throughout the day.

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1. Olives

Olives are a fantastic snack, primarily composed of monounsaturated fats, which are excellent for managing blood sugar. They’re filling, providing a satisfying calorie boost without overloading you. Many olives also contain salt, which can give you a quick energy lift, similar to an electrolyte boost (unless you’re salt-sensitive due to high blood pressure). Conveniently, olives now come in portable snack packs, available at stores like Trader Joe’s, Whole Foods, or online retailers like Thrive Market. Pop a handful for a quick, blood sugar-friendly snack that’s easy to take on the go.

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2. Meat Sticks

Meat sticks, whether beef, chicken, or turkey, are a protein-packed option with a touch of fat, depending on the type. They’re my go-to for preventing “hangry” moments, especially when stuck in traffic or out on a hike. Pairing a meat stick with a low-carb bar can provide sustained energy during physical activities without causing a blood sugar spike. Keep one in your purse, car, or backpack for a reliable, portable snack that keeps hunger at bay.

3. Nuts and Seeds

Nuts and seeds are a versatile choice, available in whole form, grain-free crackers, or low-sugar bars. Look for options with minimal added sugars—ideally under 10 grams per serving—to avoid glycemic spikes. For example, a nut and seed bar with about 6 grams of sugar from honey is a better choice than date-heavy bars with 15–20 grams of sugar. Pistachios are a personal favorite, offering a balance of fat and protein. Nuts also pair well with fruit, slowing the sugar release for a balanced snack. Whether at home or on the go, nuts and seeds are a blood sugar-stabilizing staple.

4. Dips with Veggie Sticks or Crackers

Dips like guacamole or hummus are excellent choices, especially when paired with veggie sticks (like carrots), nut-and-seed crackers, or plantain chips, which contain resistant starch. Both guacamole and hummus provide healthy fats, and hummus adds a dose of protein from chickpeas, creating a balanced macronutrient profile. This combination slows sugar absorption, keeping your blood sugar steady. While these are often easier to enjoy at home, they can be packed for on-the-go snacking with a little planning.

5. Canned Oysters or Fish

Canned oysters (or other fish) are a nutrient-dense superfood and my personal favorite, though they may not be for everyone. Oysters are the highest dietary source of zinc, which supports insulin synthesis, storage, and release, playing a key role in glucose metabolism. They’re also rich in vitamin D, copper, and manganese, making them a powerhouse for overall health. Easy to store and quick to eat, canned fish is a convenient at-home snack that delivers a nutrient punch while keeping blood sugar stable.

Where to Find These Snacks

For a one-stop shop, consider Thrive Market, an online health food retailer similar to a Costco for wellness-focused products. They offer everything from olive snack packs to meat sticks, nut-based bars, and even canned seafood, making it easier to stock up on blood sugar-friendly snacks without sifting through less healthy options.

Final Thoughts

By sticking to the three rules—no solo carbs, include protein or fat, and avoid high-glycemic foods—you can enjoy snacks that keep your blood sugar and mood stable. Whether you’re munching on olives, grabbing a meat stick, or savoring oysters, these snacks are designed to support your physical and emotional well-being. Try incorporating these into your routine, and let me know your favorite blood sugar-friendly snacks in the comments below!

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