30 Low Glycemic Snacks (2025)
Quick Answer:
Best low GI snacks: nuts, Greek yogurt, cheese, vegetables with hummus, apple with nut butter, hard-boiled eggs, and dark chocolate. Always pair carbs with protein or fat.
Smart snacking prevents energy crashes and reduces overeating at meals. The key is choosing snacks that satisfy without spiking blood sugar—keeping you energized and focused between meals.
Table of Contents
10 Portable Low GI Snacks
Perfect for purse, backpack, or desk drawer:
1. Mixed Nuts (1/4 cup)
GI: 0-25 | Healthy fats, protein, very filling
2. Cheese Sticks
GI: 0 | Convenient protein source
3. Apple + Nut Butter
GI: Low | Pack nut butter in small container
4. Hard-Boiled Eggs
GI: 0 | Prep Sunday, eat all week
5. Dark Chocolate (70%+)
GI: 23 | 1-2 squares satisfies sweet tooth
6. Beef Jerky (no sugar)
GI: 0 | High protein, shelf-stable
7. Roasted Chickpeas
GI: 28 | Crunchy, satisfying
8. Protein Bars (low sugar)
Look for: <10g sugar, >10g protein
9. Peanut Butter Packets
GI: 13 | Single-serve, no refrigeration
10. Edamame (dry roasted)
GI: Low | High protein snack
Sweet Low GI Snacks
Satisfy cravings without the sugar spike:
Greek Yogurt Parfait
Greek yogurt + berries + nuts + sprinkle of granola
Chia Seed Pudding
3 tbsp chia + 1 cup milk + vanilla, refrigerate overnight
Berries with Whipped Cream
1 cup berries with real whipped cream (not Cool Whip)
Apple Slices with Cheese
Classic combo: sweet + savory
Dark Chocolate + Almonds
2 squares 70%+ dark chocolate + 10-12 almonds
Savory Low GI Snacks
Vegetables + Hummus
Carrots, cucumbers, bell peppers with 1/4 cup hummus
Guacamole + Vegetables
Skip chips, use celery or cucumber slices
Cottage Cheese + Tomatoes
Add black pepper and herbs
Olives + Cheese
Mediterranean-style snack plate
Turkey Roll-Ups
Turkey slices + cheese + mustard, rolled up
Best Office Snacks (No Refrigeration)
- Individual nut butter packets
- Roasted nuts (pre-portioned in bags)
- Protein bars (check label for low sugar)
- Dark chocolate squares
- Beef jerky or turkey jerky
- Roasted chickpeas
- Shelf-stable almond milk + protein powder
Snacks to Avoid
| High GI Snack | GI | Problem | Better Alternative |
|---|---|---|---|
| Pretzels | 83 | Pure refined carbs | Nuts or popcorn |
| Rice Cakes | 82 | Rapidly digested | Whole grain crackers + cheese |
| Potato Chips | 56 | Easy to overeat | Nuts or roasted chickpeas |
| Cookies | 70+ | Sugar + refined flour | Dark chocolate |
| Candy | 70+ | Pure sugar | Fruit with nut butter |
Snacking Rules of Thumb:
- Pair carbs with protein/fat: Never snack on carbs alone
- Keep portions small: Snacks should be 150-200 calories
- Pre-portion: Don't eat from the bag
- Snack only when hungry: Not bored or stressed
- Time it right: 2-3 hours after meals