How to choose and eat snacks that won't spike your blood sugar levels

Should you give up snacks when you're concerned about your blood sugar?

Do you feel you should avoid snacking because eating sweets between tasks or when you're slightly hungry will spike your blood sugar? This article explains how people concerned about their blood sugar can manage snacks, covering tips on how to choose and eat them.

How does blood sugar change after snacking?

Have you ever experienced sudden drowsiness or fatigue some time after eating a snack during work or a break? More people are beginning to associate these changes with sharp fluctuations in blood sugar levels. How long does sleepiness from a blood sugar spike last? Causes and countermeasures covers the causes and solutions for drowsiness that often occurs after snacking, so please refer to it if you are interested.

Changes in your body after a snack depend on what, how much, and what you eat it with. Many people feel differently when eating the same amount of snacks all at once while hungry versus eating them little by little as an extension of a meal. The more concerned you are about your blood sugar, the more important it is to pay attention to both the contents and the amount of your snacks.

The idea of being mindful instead of abstaining

You don't have to give up snacks entirely just because you're worried about your blood sugar. By being mindful of what you choose, how much you eat, and when you eat it, you can enjoy snacking while making it easier to suppress sudden changes in blood sugar levels.

However, rather than aiming for the perfect snack choice alone, it is important to think about how snacking fits into your entire daily diet, including breakfast, lunch, and dinner. Even if you choose a low-carb snack, if your other meals are unbalanced, the impact on your blood sugar throughout the day will remain the same. For example, one method is to divide sweet snacks into smaller portions to spread out consumption over time, or to combine them with foods that contain dietary fiber.

How to choose snacks that are less likely to raise blood sugar?

When choosing snacks, it becomes easier if you pay attention to the nutritional information label rather than just the sweetness. Keep in mind the three pillars of carbohydrates, dietary fiber, and protein, as well as the estimated portion size.

Check the balance of carbohydrates, dietary fiber, and protein

Once you pick up a snack from the shelf, it’s a good habit to first look at the nutritional information on the back. While choosing items with low carbohydrate content is key, don't stop there; also check how much dietary fiber and protein are included. For example, even with the same carbohydrate content, foods containing dietary fiber and protein are considered to be processed differently in the body compared to a pastry that contains almost none. Foods using nuts, legumes, and unrefined grains tend to have more dietary fiber relative to carbohydrates. Combining with protein-rich foods like hard-boiled eggs, cheese, or unsweetened yogurt is another effective method. Since relying solely on carbohydrate figures might cause you to overlook high fat or calorie content, we recommend comparing the carbohydrate, dietary fiber, and protein content as a set.

Guidelines for portion size

No matter how carefully you choose, if the quantity is large, your carbohydrate intake will increase. Instead of eating directly from the bag, it is easier to gauge the amount by portioning a single serving onto a small plate. For example, a handful of nuts or one small cup of yogurt is a manageable portion for a snack. It is also essential to verify whether the figures on the nutrition label are per serving or per 100g. Even with the same "5g of carbohydrates" label, the actual amount of carbohydrates you consume varies significantly depending on whether it is per bar or per 100g. When reading the label, always confirm the unit first and then apply it to the amount you intend to eat.

Are low-GI foods the right answer for choosing snacks?

When seeing an "low GI" label, it's easy to make that the sole criterion for selection. However, understanding what the GI value actually measures will take your selection process to the next level.

What does low GI mean?

The GI (Glycemic Index) value is an indicator of how much blood sugar is likely to rise when a food is eaten alone. According to materials from the National Cancer Center, a meal's GI indicates how easily postprandial blood sugar rises due to carbohydrates contained in the overall meal, while GL (Glycemic Load) is an indicator that combines both the quality and quantity of carbohydrates (National Cancer Center).

Even with foods of the same GI value, the amount of carbohydrates entering your body changes depending on whether you eat just one bite or the whole bag. We recommend thinking about snacks in terms of both the GI value and the portion size per serving.

Why you can't judge by GI value alone

It is premature to think that if a product is labeled "low GI," you can eat it without worrying about blood sugar. The National Cancer Center's materials do not provide standard GI or GL values that can be applied directly to snack selection.

For example, if you see biscuits marketed as low GI, basing your portion size solely on that value could lead you to overlook the total amount of carbohydrates consumed. This is because the GI value only represents the difference in how easily blood sugar rises when comparing the same amount of carbohydrates, and it does not account for the impact of the quantity itself.

When choosing snacks, rather than relying entirely on the "low GI" label on the package, it is important to check the amount of carbohydrates or sugars listed on the nutritional information label with your own eyes and adjust the portion size accordingly.

What parts of the nutritional information label make it easier to choose?

Nutritional labeling is mandatory for calories, protein, fat, carbohydrates, and sodium (salt equivalent) (Consumer Affairs Agency: Regarding Nutritional Labeling). Looking at the breakdown of carbohydrates reveals the amounts of sugars and dietary fiber, which are relevant to blood sugar levels.

What is the difference between sugars and saccharides?

Even if a product says "0g of saccharides," you shouldn't let your guard down. Perhaps you've looked at snacks on convenience store shelves that are low in both carbohydrates and saccharides, and assumed they mean the same thing? According to Consumer Affairs Agency materials, "carbohydrates" are defined as total carbohydrates minus dietary fiber. On the other hand, "saccharides" on food labels refer to monosaccharides or disaccharides, excluding sugar alcohols. In other words, carbohydrates include not only saccharides but also sugar alcohols such as xylitol. This is why a "sugar-free" (or "saccharide-free") snack doesn't necessarily mean it contains zero carbohydrates. When choosing low-carb snacks, don't rely solely on the saccharide label; check the carbohydrate figures as well.

How to read carbohydrates and dietary fiber

When looking at nutritional labeling, do you just glance at the carbohydrate column and finish there? According to Consumer Affairs Agency materials, carbohydrates on food labels are a mandatory item for nutritional labeling. Conversely, dietary fiber may or may not be listed depending on the product. For products where it is listed, it is often written as a breakdown of carbohydrates, and even with the same amount of carbohydrates, the content differs. For example, if you compare a snack with 20g of carbohydrates, 5g of which is dietary fiber, to one with 1g of dietary fiber, the amount of carbohydrates affecting blood sugar is 15g vs 19g. We recommend reading through to the dietary fiber column rather than comparing just by carbohydrate figures alone.

Does the order or way you eat change the snack's impact on blood sugar?

When you pick up a sweet snack during your break, the way your blood sugar rises changes depending on what you eat first and what you drink with it. Here are two tips regarding the order of eating and how to choose drinks.

The idea of being mindful of eating order

When you have both nuts and cookies on hand during snack time, have you ever thought about which to eat first? In a randomized crossover experiment involving 16 healthy Chinese adults, it was reported that the postprandial blood sugar trajectory varied when the order of consuming vegetables, chicken breast, and white rice was changed (Paper published in Clinical Nutrition (Edinburgh), 2020). This study focused on meals and does not necessarily apply directly to snacks. However, you might try applying this method to snacking as well: eating foods containing dietary fiber first, and saving carbohydrate-rich foods for later. For example, eat a few nuts or some yogurt first, then reach for the cookies or chocolate. As mentioned above, checking the dietary fiber content on the nutrition label makes it easier to decide which food to eat first. Since this is a method you can use without changing the amount or type of food, it is easy to incorporate during office breaks or while on the go.

Be conscious of how you choose drinks

In a randomized crossover experiment involving 26 healthy young adults, it was shown that when cereal was combined with a yogurt drink, the blood sugar response in the first hour after the meal was 27% lower than when combined with water (Paper published in Applied Physiology, Nutrition, and Metabolism, 2017). However, this result is specific to cereal combinations and may not apply to all snacks. Additionally, if the drink itself contains a lot of sugar or sweeteners, the carbohydrate content will increase accordingly. When choosing what to drink with your snack, we recommend checking the carbohydrate content of the drink itself, such as unsweetened yogurt drinks, whole milk, or unsweetened tea. If you are looking for low-carb snacks themselves, the products introduced in Can you buy low-carb snacks at retail stores? How to choose and recommendations may also be helpful.

How to choose when you want something sweet?

There are days when you crave something sweet on a hungry afternoon or as a break from work. Here are points to look for when choosing Japanese confections (wagashi) and commercially available low-carb sweets.

Points for choosing Japanese confections

Japanese confections, such as a single daifuku or a slice of yokan, are often bite-sized or individually wrapped, making it easy to decide the amount you will eat at one time. Even when choosing a package containing multiple items, checking how many are inside makes it easier to decide how many to eat that day.

Sugar is used in sweet bean paste (anko) and gyuhi, and the amount of saccharides varies by product. The World Health Organization strongly recommends reducing the intake of free sugars for both adults and children to less than 10% of total energy intake, and conditionally suggests reducing it to less than 5% (WHO Guideline: Sugars intake for adults and children). This standard is not meant for individual snacks, but for your total daily diet.

For example, if you choose one daifuku for a 3 PM snack, you will likely feel satisfied. If you find yourself having sugary items like manju or dorayaki throughout the week, use this as a guideline to reflect on your daily total intake, including other sweets like dessert after dinner.

How to manage commercially available low-carb sweets

Sweets marketed as low-carb often have工夫 (features) designed to reduce carbohydrate content, making them easy to incorporate when you want something sweet.

As mentioned before, if you look at the carbohydrate breakdown, you will see differences in carbohydrate content even among low-carb sweets. Even if labeled low-carb, it doesn't mean zero carbohydrates, so confirming the figure per item on the nutritional label will reveal the differences between products.

Even if the carbohydrates per item are low, eating several will increase the total carbohydrate amount. It is recommended to check how many items are in a pack when purchasing and decide beforehand how many you will eat that day.

Since some products list the type of sweetener in the ingredient list, you may want to check that as well if you are concerned.

What should you use as a criterion for choosing snacks at convenience stores and supermarkets?

We will introduce specifically what to compare between protein bars, yogurt, and nuts from the items on the shelves. Both are easy to pick up, and you can make better choices just by comparing the labels.

Choosing protein bars and protein-based foods

You will find various protein bars on convenience store counters and supermarket candy aisles, touting high protein and low carbohydrate content. Many look similar to chocolate snacks, and it is hard to tell the difference just by the package. Once you pick one up, first compare both the carbohydrate and protein content per bar. There are differences; some have over 10g of carbohydrates while others are in the single digits, so even with the same "protein bar" label, the gap is not small.

For chocolate or cookie-type products, even if they look similar, the formulation varies by manufacturer. We recommend comparing the carbohydrate and protein figures rather than choosing based on flavor alone. Also, since some products contain soy, dairy, or nuts, be sure to check the ingredients and allergen information as well.

Besides protein bars, protein-rich foods like salad chicken, hard-boiled eggs, and unsweetened soy milk are available at convenience stores. If you don't feel like having something sweet, using these as a snack is another option. Whichever you choose, developing the habit of comparing package labels will reduce the time you spend hesitating in front of the shelves.

Choosing yogurt and nuts

In the yogurt section, unsweetened, sweetened, and fruit-added types are lined up side by side. It is difficult to tell them apart just by appearance, so checking the carbohydrate label makes it easier to choose. Even for unsweetened types, products that come with a separate fruit or sweetener sauce must be evaluated based on the carbohydrate content including the sauce. Choosing one small cup is beneficial because it makes it easy to decide on the amount.

For nuts, there is a difference in carbohydrate content between plain-roasted types and those seasoned with salt or sugar. Choosing small bag types makes the portion size per sitting natural, which helps prevent overeating. Cashews tend to have slightly more carbohydrates compared to other nuts, so it is a good idea to pay attention to the contents when choosing mixed nuts.

Yogurt and nuts are often sold individually, and you can decide how to combine them yourself. We recommend finding a combination that provides satisfaction while keeping carbohydrates low, such as adding a small amount of plain-roasted nuts to unsweetened yogurt.

Related content is introduced in Are snacks the cause of blood sugar spikes? The right way to approach it, so please refer to that as well.

How does BRAIN PRO compare to general choices?

Based on the methods for looking at carbohydrates, dietary fiber, and protein discussed so far, we will specifically verify what criteria to use when looking at the label of an actual product, BRAIN PRO.

BRAIN PRO ingredients and nutritional information

Per 35g bar, BRAIN PRO contains 190 kcal, 11.1g of protein, 13.5g of fat, and 7.1g of carbohydrates. Of the carbohydrates, 4.9g are sugars and 2.2g are dietary fiber, characterized by a substantial amount of dietary fiber relative to sugars. Stevia is used as a sweetener, and no white sugar is used. Ingredients include almond paste, pea protein, almonds, soy puffs, and cocoa powder, and it contains no preservatives, artificial colors, trans fats, or animal-derived ingredients. Since it contains soy and almonds, those with allergies to these should be careful. It can be said to be a protein bar that ensures protein content based on nuts and plant-based protein.

Points when comparing with general protein bars

As mentioned above, when choosing a protein bar, it is important to look at not only the high protein and low carbohydrate content but also the amount of dietary fiber. Applying these three to the BRAIN PRO label, the breakdown is 11.1g of protein to 4.9g of carbohydrates and 2.2g of dietary fiber. When you pick up other protein bars on the shelf, checking the breakdown of carbohydrates in the same way will make it easier to compare the balance between carbohydrates and dietary fiber. For those who want to avoid artificial sweeteners and white sugar, we recommend products sweetened with stevia like BRAIN PRO.

Product	Net content	Carbohydrates	Artificial sweeteners	White sugar	Protein (source)
Calorie Mate Cheese flavor	80g (4 bars)	40.7g	Not used	Used	8.4g / Soy, Wheat
Myprotein Layered Protein Bar Birthday Cake	60g	21g	Used (Sucralose)	Used	20g / Milk, Soy
1-Pon Manzoku Bar Protein Strong Cocoa	70g	15g	Used (Aspartame, Acesulfame K)	Used	30g / Soy, Milk
SOYJOY Peanuts	30g	5.4g	Not used	Not used	6.5g / Soy
BRAIN PRO	35g	4.9g	Not used	Not used	11.1g / Plant-based (Pea)

Figures for each product are based on nutritional labeling published on the manufacturers' official websites as of September 25, 2026. Figures may change due to product revisions.

Tips for making blood-sugar-conscious snacking easier to continue

Even if you learn how to choose and eat once, it won't last if you carefully compare nutritional labels every single time. By deciding on approximate portion sizes and options that work for you in advance, you'll be able to choose without hesitation even on busy days.

Decide on guidelines for amount and frequency

Calculating carbohydrate and dietary fiber amounts from scratch every time you snack is tedious and unsustainable. By deciding in advance on an approximate amount that is "about this much per time" for yourself, your judgment when seeing the label at the store will be faster. For example, if you decide that satisfying afternoon hunger should be limited to one item, you are less likely to end up eating two or three high-carb snacks in a row. The same applies to frequency; if you decide how many days a week you can eat sweets, you can manage both quantity and frequency. Rather than increasing complex rules, having one or two simple guidelines that you can follow will make it easier to continue without strain.

Get to know your options in advance

If you wait until you're hungry to choose a product at the store, you won't have the leeway to compare labels, and you'll likely reach for the same snacks you always do. If you find a few products that have the right balance of carbohydrates and dietary fiber for you at the convenience stores or supermarkets you frequent, the time you spend hesitating will decrease. We also recommend stocking two or three candidates for different situations, such as items you can keep at the office or items you can easily buy on the go. When trying new products, if you have the habit of checking the nutritional information as mentioned above, you will be able to increase your options bit by bit.

Frequently Asked Questions

What should I ultimately choose for snacks that are less likely to raise blood sugar?

The basics are to check the nutritional information label for not just the amount of carbohydrates, but also how much dietary fiber and protein are included, and to decide on a portion size per sitting. If you keep options like nuts, unsweetened yogurt, and protein-containing snacks in mind, you will be able to choose without hesitation at the store. Being mindful of the order in which you eat and what you drink with your snack will make choosing even easier.

Is it okay to eat snacks labeled low-carb or low-GI without worrying about blood sugar?

Low-carb and low-GI labels are clues for selection, but they do not guarantee the amount. Even if low-GI, if you eat a lot, the total carbohydrates consumed will increase, and even if low-carb, it does not mean zero carbohydrates. We recommend checking the actual carbohydrate amount on the package's nutritional information label and deciding the portion size yourself.

Summary

You don't need to give up snacks when you're concerned about your blood sugar. If you confirm the carbohydrates, dietary fiber, and protein on the nutritional information label and decide on the amount to eat at one time, you won't get lost in how to choose. Relying on your own eyes to compare the figures, rather than relying solely on low-carb or low-GI labels, is the shortcut to continuing without strain.