• Christina Iaboni

Delicious Snacks without Added Sugar

This post was developed in partnership with Atkins® brand , however, as always, all opinions are genuine.

We all know that feeling, whether it’s mid-morning or mid-afternoon, we get that rumbling in our stomach for something to eat between meals. Or maybe it’s a particular food craving that you get. For me, at around 3pm, I find I am always craving something sweet. It’s time to reach for a snack.

Snacks can be an important part of our diets and help meet nutrient needs that are not filled at meal times – if we plan them right. It’s easy to reach for cookies, chips, ice-cream or pastries and while there is nothing wrong with eating these foods sometimes, we all know there are more nutritious choices we can make to help keep our bodies fueled between meals. As much as I love a good doughnut or pastry, I know that if I have these for a snack, I’ll feel sluggish and when you have little kids at home to care for, no one wants to feel like that.

Snacks that are high in sugar and refined carbohydrates are digested quickly and can make our blood sugar rise fast but then we may feel sluggish and tired half hour later as a result of blood sugar going back down or “crashing”. To prevent this crash and to help keep me going between meals, I reach for snacks that have protein and fibre without added sugar. Fibre and protein are both important for contributing to satiety and foods high in fibre are less likely to cause a spike in blood sugar because they are digested slower.

Here are some of my favourite snacks that taste great, provide protein and fibre and have no added sugar:

1. Atkins Protein Bars– These bars taste great and satisfy my sweet tooth without giving me that awful blood sugar crash half hour after eating them. They have 1-2g of sugar and 11-18g of protein per bar depending on the flavour you pick.

2. Hard boiled egg with whole grain crackers and veggie sticks – I love hard boiled eggs and often cook up a bunch at the beginning of the week to snack on. I pair them with a couple of whole grain crackers and veggie sticks for a filling snack that has both fibre and protein.

3. Plain Greek yogurt with fruit – I often opt for Greek yogurt with fruit as a mid-morning snack. At this time of year, I love fresh berries and cherries to sweeten the yogurt without added sugar but in the winter, I often use frozen fruit that I have thawed. Tip: opt for a Greek yogurt variety that has some fat in it (I like 2%), the yogurt has a creamier texture and the fat creates a more satisfying snack.

4. Small handful of nuts with a piece of fruit – Roasted, unsalted nuts with a piece of fruit creates a balanced snack providing some protein, healthy fat and fibre. Apples and pears are a high fibre fruit choice, especially when eaten with the skin on. Berries are also very high in fibre.

5. Cheese and grapes – I love cheese and the fat and protein content make it a filling snack paired with some grapes. Plus, a nice piece of Brie with some grapes makes me feel like I am at a fancy cocktail party.

6. A latte with Atkins Endulge Peanut Butter Cups – when I really feel like a treat in the middle of the day, I opt for an Atkins Endulge Peanut Butter Cup. The classic combination of chocolate and peanut butter will satisfy any craving without added sugar. I have a latte with it for an extra pick-me-up and the protein from the milk adds to satiety and also provides a good dose of calcium and vitamin D for bone health. Bonus – if you can’t stop at one peanut butter cup, don’t worry, a serving is two! Two peanut butter cups contain 2g of protein and 4 grams of fibre.

There you have it, my top choices for delicious snacks without added sugar that will help you get through your day feeling your best. Atkins products can be purchased at or in the pharmacy section at Canadian grocers and Drug Stores. Try some today and leave a comment below to let me know what you think.

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