Far too many people snack on products that raise their blood sugar levels. This combined with main meals that have the same effect helps explain why insulin resistance and diabetes are at epidemic levels in America today. By relying instead on low glycemic snacks, one can maintain steady blood sugar and help keep these serious conditions at bay.

There are many foods one can eat that fall into this category. Fresh fruits, nuts, whole grains, and vegetables are foods that can fall into the low GI range. It is by no means a restrictive way to eat, as many people suppose. As a culture we have become brainwashed thinking that the best and most convenient snacks are those cranked out by the large food conglomerates.

This simply isn't true, there are many healthy alternatives to the kind of prepacked, processed products that are continuously pushed by the big companies. These products are often high in sugar and other refined carbohydrates, and therefore high-GI. Things like granola bars, cookies, cakes, muffins, and so-called energy bars all tend to be high-GI, and therefore unhealthy.

They also usually contain unhealthy, processed fats. Principle among these are hydrogenated oils of various kinds. There has been a lot of publicity about these oils in recent years and there is now ample evidence that they should be avoided. Hydrogenated oils have been shown, among other things, to raise levels of LDL or 'bad' cholesterol and promote cardiovascular disease. For this reason alone, they should be given a wide birth.

Although fruits can certainly be a healthy snack, one should be aware that some contain high levels of fructose. Fructose is fruit sugar, and like ordinary table sugar will cause a spike in blood glucose if consumed in sufficient quantities. Fruits high in fructose include blueberries, raspberries, grapes and pears. These fruits should be consumed in small quantities or combined with foods that are known to slow down sugar absorption in the body.

Two food substances that have this effect are soluble fiber and fat. Both of them absorb carbohydrates and slow down their release into the blood stream. People concerned about weight gain are often keen to avoid fat-containing foods, however, it is a myth that fat in itself makes one fat.

Rather, it is high-GI foods which stimulate insulin production that leads to fat storage. When high-GI foods are eaten, they raise blood glucose which the body has to manage by producing the hormone insulin. When glucose cannot be used as energy, or stored in the liver and muscles as glycogen, it is stored as fat.

Foods with a low glycemic effect are those rated as being under 55. Medium-rated foods are those between 56 and 69, and high-rated are those over 70. Foods with a rating under 55 are therefor possible candidates as low glycemic snacks. Good examples are hard-boiled eggs, most nuts, avocados, and dried apricots.