10 Tasty Low Glycemic Bars, Recipes and Other Snacks

10 Tasty Low Glycemic Bars, Recipes and Other Snacks

You wouldn’t know our Rowdy Bar flavor Cashew Coconut Cashew is a low glycemic snack bar just by tasting it (we spent lots of time in the kitchen making sure of it!). Here at Rowdy Bars we love making snacks that satisfy our hunger, treat our taste buds and keep us energized all day long. Choosing a low glycemic snack can lower your risk for diabetes, keep those afternoon crashes away and contribute to an overall healthier lifestyle. Watch out though, not all low glycemic foods are necessarily “healthy”. Some have high levels of saturated fats, like sausage for example. When preparing your own low glycemic snacks at home, you want to combine a low-glycemic carbohydrate with a lean protein. Whether you make your snacks at home or you’re grabbing a snack to go, check out our top 10 favorite low GI snacks below!


Low Glycemic Carb Options

  • Veggies, steamed or fresh
  • Berries, fresh or frozen
  • Quinoa, brown rice and oatmeal
  • Prunes
  • Citrus fruits
  • Coconut
  • Root veggies
Protein Options
  • Raw, unsalted nuts and seeds
  • Nut butters
  • Chickpeas, black beans
  • Hummus
  • Hard boiled eggs
  • Cheese (go for gourmet cheeses that are higher in butyric acid. Packaged singles don’t count!)
  • Smoked salmon
  • Turkey and other lean meats
  • Greek yogurt
  #1 Spicy Seed Trail (or desk) Mix - For a quick boost of energy with a bite, grab a handful of this spicy seed mix. Directions:
  • Preheat the oven to 320 °F and line a baking sheet with aluminum foil
  • Toss together pumpkin seeds, sunflower seeds and flaxseeds with roasting oil of choice, low GI sweetener of choice, low sodium soy sauce, salt, pepper and a pinch of cayenne
  • Toss into the oven for 15-20 minutes or until toasty!
  #2 No Bake Energy Bites Energy bites are a delicious way to fuel up without losing momentum from a sugar crash. Pack them in your lunch for a midday snack or take them on the trail for a light and nutrient dense ball of delciousness. We like this recipe from With Salt and Wit. #3 Fruit (or Veggies) and Dip Whether you’re an apples-and-nut-butter fan or you love a good plate of veggie sticks and hummus, you can whip up dozens of versions of this classic snack combo. Fresh fruits and veggies are full of fiber, while nut butters and bean-based dips pack a protein punch. A word of caution, make sure you stay away from dips that contain added sugar. Get dippin’!

  #4 Berries and Yogurt Enjoy a bowl of flavorful, nutrient packed berries and yogurt without all the added sugar. Start with a Greek yogurt base and add a cup of colorful berries. Toss on your favorite low GI granola or superseed mix for some crunch, and you have a beautiful breakfast or mid morning snack.

#5 Rowdy Bars When you’re on the go and need a tasty snack to get you to your next meal, Rowdy Bars are the go-to packing snack. Sweetened with naturally low GI Yacon syrup, Rowdy Bars fill you up without slowing you down.

#6 Tuna Fish Mom was on to something with those tuna fish sandwiches. Tuna is completely sugar free and has plenty of good for you nutrients like omega-3 fatty acids, vitamin B12 and vitamin D. Make a tuna salad and gobble up with some flaxseed crackers.

#7 Sipping Broth Whether you’re on team vegetable or bone, sipping broth is a tasty, low-glycemic snack to warm you through and through—it’s a comfort food without all the added carbs and sugar.

#8 Tofu Fries If you like tofu, or you’re looking for a way to get into it, tofu fries just might be your gateway to the soy-based snack world. Tofu fries provide a plant-based tasty protein fix and, because tofu is famously tasteless, you can season them however you like. Heads up: the only thing this snack has in common with traditional french fries is the shape. We like this recipe by Food, Pleasure & Health.

#9 Avocado toast Would it be 2018 if avocado toast missed the list? While avocados are a low GI powerhouse food, this snack can be a bit tricky. Make sure you’re using the right type of bread as a foundation. 100% stoneground whole wheat, rye and pumpernickels breads pass the low GI test.

#10 Cucumber Tomato Cottage Cheese Salad If you’re on team cottage cheese, you’ll love this protein packed snack! All you need is chopped cucumbers, tomatoes, cottage cheese and dash of salt and pepper! What are you favorite low GI Snacks? Comment below and share your snack secret!

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