So…you’ve been on a quest to find new, interesting raw vegan recipes that keep your taste buds interested in raw foods during your cleansing journey. Well, did you ever think to make ceviche using mushrooms? Ceviche is a traditional South American dish typically made with two essential ingredients: fish and lime. Many people include different types of seafood, such as octopus and shrimp, in ceviche recipes, but one thing is for certain: the seafood never comes in contact with any heat source. The “cooking” of ceviche happens when the seafood marinates in the citrus juice.

Instead of using seafood, this recipe calls for nutrient-dense mushrooms, which take the place of seafood. Because mushrooms have a meaty texture and absorb the other flavors so beautifully, you will not miss the fish one bit. Mushrooms are very low in carbohydrates and calories, but supply a lot of valuable nutrients. They contain trace minerals, some B-vitamins, protein, fiber, and some vitamin D, the amount of which depends on how much sun the mushrooms absorbed while growing. Mushrooms also contain high levels of beta-glucans, which are compounds that keep immune cells alert, and ergothioneine, which helps lower total inflammation.

As for the other ingredients in this recipe, you have a little wiggle room. We decided to include tomatoes, red bell pepper, jalapeño, red onion, avocado, cilantro, and limes, of course. Should you want to change some of the ingredients out for other raw vegan produce items you prefer, feel free to do so. The important step is just to let everything marinate in the fridge for about 30-60 minutes before serving. We hope you love it!

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If you are looking to support the health of your skin, joints, and hair, you will need collagen. Many people purchase collagen powders or supplements and add them to their teas, coffees, smoothies, and more. Although collagen products are incredibly popular, most people are unaware of what collagen does and how they can preserve it. 

What Is Collagen?

Collagen is the most abundant structural protein in animals. A structural protein makes up the structure or framework of both cells and tissues. There are 28 types of collagen, but type 1 collagen accounts for nearly 90% of all collagen in the human body. Collagen is mostly composed of the amino acids proline, glycine, and hydroxyproline. These amino acids form strands that make up the triple-helix structure characteristic of collagen.

The body naturally produces collagen, but collagen production starts to decline some time during your twenties at a rate of about 1% per year. UV exposure, inflammatory diets, lack of sleep, harsh products, and stress can exacerbate this decline. For this reason, many dermatologists encourage a skin care routine that helps preserve collagen. Use vitamin C serum, experiment with retinol if the skin can tolerate it, and wear sunscreen if you go outside. 

Although there are things you can do to help protect collagen, one of the best ways to care for it is through a healthy diet. The food you eat can influence collagen production. Certain foods, especially those with antioxidants, can help protect the skin from free radicals and support the skin barrier. Continue reading to learn about five antioxidants that help keep the skin firm.

Astaxanthin

Astaxanthin is a carotenoid phytonutrient and powerful antioxidant that has demonstrated an ability to protect skin cells. Other studies confirm that astaxanthin can help preserve the collagen layer because it has impressive photo protective and anti-inflammatory properties. Researchers note that astaxanthin’s free radical fighting powers are five times more powerful than beta-carotene. It’s about 6,000 times more potent than vitamin C! Although vitamin C, which we will get to next, is a powerful antioxidant, it should not be the only one you rely on to encourage collagen production.

Vitamin C

You cannot talk about the skin without having vitamin C in the conversation. Vitamin C is a cofactor in the collagen production process. The skin’s fibroblasts rely on vitamin C to synthesize collagen. According to many studies, fibroblasts cannot effectively make collagen when vitamin C levels are low. Vitamin C works to stabilize the collagen molecule and preserve existing collagen by neutralizing free radicals. For this reason, researchers believe that ingesting vitamin C is the best way to support overall skin health. 

Blood Orange Extract

Blood orange is not in season all year, but it’s very popular during the winter months. What is even more popular, especially in the world of skin care, is blood orange extract. It contains numerous antioxidants, including anthocyanins and flavanones, vitamin C, and hydroxycinnamic acids, which are non-flavonoid phenols. That means that you get all of the benefits of those compounds in one extract. Due to the antioxidant power of blood orange extract, it helps reduce oxidative stress, which causes collagen breakdown. A 100-milligram dose of blood orange extract is effective at reducing proinflammatory levels of cytokine TNF-a in the body. Additionally, one study found that it was able to improve skin elasticity by 5.9% in just 14 days, and 13.9% in 56 days. 

Vitamin E

Vitamin E is an oil-soluble antioxidant that helps support vitamin C inside the body. Vitamins C and E have a synergistic relationship, with one study confirming that vitamin E increased vitamin C’s efficacy eightfold. On top of that, vitamin C regenerates vitamin E after vitamin E scavenges for free radicals in the body. Finally, vitamin E can help protect against collagen cross-linking, a process during which collagen becomes hard and stiff. That process can cause the skin to appear hard and stiff, and it contributes to accelerated aging. 

Polyphenols

Polyphenols are plant compounds that are types of antioxidants commonly found in fruits and vegetables. According to research, polyphenols can help boost digestion, improve brain function, and protect against several chronic diseases. Additionally, polyphenols have proven effective at helping the skin manage UV exposure. That is particularly important because UV damage is one of the leading causes of collagen breakdown. Although sunscreen is the most effective way to protect the skin, eating more foods rich in polyphenols will help that process.

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A stroke is a medical emergency and a life-altering event. Chances are that you probably know someone who has been affected by one, the most common of which is an ischemic stroke. This type of stroke occurs when the blood supply to part of the brain is either reduced or blocked. That prevents the delivery of oxygen and nutrients to brain tissue. As a result, brain cells begin to die in minutes. Another type of stroke is a hemorrhagic stroke, which happens when a blood vessel in the brain leaks or bursts, causing bleeding in the brain. Blood increases pressure on brain cells, causing damage. 

That was a lot of information to begin an article, but there is some light at the end of that seemingly dark tunnel. Nearly 80% of strokes are preventable, and cardiologists suggest several things you can do to reduce the risk of stroke. Stroke risk is something that builds over time through various factors like lifestyle habits, blood pressure, and underlying health conditions. Consider the following four things to help reduce your risk of stroke. 

Control Your Cholesterol

If you have higher levels of “bad” low-density lipoprotein (LDL) cholesterol, you have a higher risk of fatty deposits building up in your arteries. Plaque narrows the arteries that lead to the brain, which can lead to a blood clot that causes an ischemic stroke. By lowering LDL cholesterol levels, you can help slow or reverse plaque buildup in the arteries. Ideally, keep your LDL below 100 mg/dL. For those at higher risk or who have previously had a stroke, new guidelines suggest keeping LDL levels below 70 mg/dL. 

Simple lifestyle changes can help you keep cholesterol levels down. Eating a heart-healthy diet, limiting your sodium intake, and focusing on healthy fats are great first steps. Avoid ultra-processed foods at all costs! Additionally, watch out for condiments and dressings, which can contain trans and saturated fats, excess sodium, and preservatives. Cut back on full-fat dairy and meat, as those are two sources of saturated fats, which contribute to high levels of LDL cholesterol.

Eat A Heart-Healthy Diet

According to dietitians, the Mediterranean diet has proven to significantly reduce the risk of stroke. This diet emphasizes the consumption of fruits, vegetables, whole grains, healthy fats (olive oil, nuts, and seeds), and lean proteins, especially fish and poultry. It also calls for you to limit your intake of sugar, processed foods, and red meat. One study followed women who adhered to the Mediterranean diet for over two decades. The results indicated that those who followed it more closely had a 25% lower risk of stroke. 

The Dietary Approaches to Stop Hypertension (DASH) diet is also a heart-healthy eating pattern. It emphasizes potassium-rich foods and a lower intake of high-sodium foods. According to one study, those who followed the DASH diet significantly reduced systolic blood pressure by up to 4.6 mmHg, and diastolic blood pressure by up to 1.1. mmHg. Another study found that individuals with high risk of heart disease who followed either the Mediterranean diet or DASH diet had a lower risk of total stroke or ischemic stroke. 

Manage Your Blood Pressure

Hypertension, or high blood pressure, is the single most important and controllable risk factor for stroke. High blood pressure weakens and damages arteries throughout the body, which increases the likelihood of them rupturing or becoming clogged. You could aim for a target blood pressure of less than 130/80 mmHg to reduce your risk of stroke and other cardiovascular events, such as heart attack. 

Even though high blood pressure is something you can easily control, only 1 in 4 adults with hypertension has it under control. You can easily manage blood pressure through lifestyle changes. Regular exercises, following a low-sodium diet, proper sleep, and stress management techniques can help lower blood pressure. Know your numbers and check your blood pressure at home. Click here to learn how to properly check your blood pressure. 

Exercise Regularly

Movement is one of the easiest, most accessible, and free things you can do to lower your risk of stroke. Physical activity encourages blood vessel health by lowering blood pressure and raising high-density lipoprotein (HDL) or “good” cholesterol. It also helps you maintain a healthy weight and control blood sugar, all of which are essential to lowering your risk of stroke. According to research, people who are active have a 34% lower risk of hemorrhagic stroke and 21% lower risk of ischemic stroke. Ideally, aim to get 30 minutes of moderate-intense aerobic activity per day, which equates to 150 minutes of total exercise per week.

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Are you in need of a quick breakfast, post-workout recovery drink, or satisfying snack? A smoothie is an easy, versatile way to fuel your body with an array of nutrients. Knowing how to make a smoothie the right way can take your average blend to exceptional new heights. In this article, we’ll walk you through the steps to create the perfect smoothie. We want your smoothie to be smooth, nutritious, and brimming with addictive flavors that keep you coming back for more. 

How Do You Make A Smoothie?

The answer is quite simple: you add ingredients to a blender and blend until smooth. Anyone can do it, but the contents of the smoothie are what make it taste terrible or delicious, and unhealthy or nutritious. A perfectly balanced smoothie should contain a blend of fruit, vegetables, healthy fats, and liquid. You can make a smoothie by following these steps:

• Add 1 cup of liquid to a blender.
• Add 1/2 to 1 cup of vegetables.
• Add 1 to 1.5 cups of fruit (fresh or frozen).
• Add a little protein (nut butter, yogurt, or protein powder).
• Add healthy fats (seeds, nut butter, or avocado).
• Blend until smooth (about 30 to 60 seconds).
• Adjust thickness with more liquid or ice. 

How To Make A Smoothie With Perfect Texture

If you want a perfectly silky, creamy smoothie that is not runny or thick, you can follow this basic formula, adjusting measurements slightly based on your preferences and taste:

• Base (1 cup): choose a liquid such as water, almond milk, coconut water, or homemade juice.
• Fruit (1-1.5 cups): use fresh or frozen fruit for natural sweetness, creaminess, and fiber.
• Vegetables (1/2-1 cup): use leafy greens (spinach or kale) or mild vegetables such as cauliflower.
• Protein (1 scoop): use one scoop of protein powder, or add a couple tablespoons of nut butter or yogurt for satiety and muscle support.
• Healthy fat (1-2 tablespoons): add seeds, nut butters, or avocado for sustained energy and added creaminess.
• Extras (optional): you can choose to add adaptogens, superfoods, spices, supplements, or ice. 

Before we give you the recipes, it can be beneficial to blend your leafy greens with liquid first to yield a smoother consistency. Once you do that, add the remaining ingredients and blend until smooth. 

Blueberry Banana Green Smoothie

This blueberry banana green smoothie is bursting with fiber, protein, antioxidants, and so much more. It’s the perfect go-to breakfast

Click here to make the smoothie. 

Sneaky Healthy Green Smoothie

Why is it a sneaky healthy green smoothie? It looks like a health bar concoction, but it is a light, sweet, and tropical beverage.

Click here to make the smoothie. 

Cucumber Pineapple Smoothie

Bright, hydrating, sweet, and incredibly refreshing, this cucumber pineapple smoothie is exactly what you need first thing in the morning.

Click here to make the smoothie. 

Beet Carrot Strawberry Smoothie

Loaded with beneficial nutrients from the beets, strawberries, and carrots, this smoothie is exactly what your healthy lifestyle craves.

Click here to make the smoothie.

Chocolate Raspberry Avocado Smoothie

This is a rich and creamy chocolate raspberry smoothie made with bananas, avocados, and a handful of spinach to boost your nutrient intake.

Click here to make the recipe.

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Today, we are sharing a simple green smoothie that may just become a go-to smoothie for you, especially to start your day. In fact, you may just want to make this smoothie every single day. The bananas provide a sweet and creamy base and the blueberries and squeeze of lemon bring a sweetly tart flavor combo. Don’t worry about the spinach because it does not take over the flavor here. Plus, the almond butter and homemade almond milk bring a subtle nuttiness to the smoothie, complementing the other ingredients.

The real nutrient dense ingredient is spirulina, which is a blue-green algae that has 60% protein content. It is one of the few plant-based sources of complete protein, meaning it has all of the essential amino acids that the body cannot produce on its own. Spirulina is also a rich source of beta-carotene, calcium, iron, magnesium, and vitamins A, E, and K. Considered to be a super food, spirulina may assist the body with fighting allergies, reducing fatigue, and enhancing immune function. In fact, 14th century Aztecs were known to use spirulina in herbal remedies.

This smoothie is the perfect combination of nutrition and balanced flavor. The key to balancing your smoothies comes down to four things: fiber, healthy fats, vegetables, and protein. In this smoothie, we have spinach as the vegetable, chia seeds as the fiber and some healthy fats, and almond butter as the primary fat source with some protein. The blueberries and bananas offer beneficial nutrients and provide natural sugars to make the smoothie palatable. If you like this smoothie, let us know in the comments. Cheers to your health!

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What is a proteolytic enzyme and why do you need to know about it? Before we unpack all of that information, allow us to first explain that proteolytic enzymes are compounds that break down proteins into amino acids. These enzymes are essential for digestion and many metabolic functions in the body. Common types of proteolytic enzymes include bromelain (from pineapple, trypsin, and papain (from papaya).

What Is Papain?

This natural enzyme is found in papaya, which actually contains several other proteolytic enzymes, including chymopapain A, chymopapain B, and papaya peptidase A. Papain is the standout compound that exists in the immature fruit of the female papaya plant. It also exists in the leaves, roots, and latex sap of the papaya plant. Like other proteolytic enzymes, papain breaks down long-chain molecules of proteins into shorter fragments, or peptides. It proceeds to break them down into amino acids, and this papain enzyme may do a lot more than that. 

Helps Regulate Inflammation

Researchers note that papain has been helpful in reducing inflammation in patients with asthma, arthritis, and other inflammatory conditions. Papain and trypsin work to break down pathogenic immune complexes and may even prevent their formation. That ultimately means that proteolytic enzymes may be able to prevent inflammation from occurring in the first place. That enhances lymphatic drainage and has regulatory effects on the immune system. A prospective study on an oral enzyme combination containing papain helped reduce postoperative swelling and pain in patients after lower third molar surgery. 

May Exhibit Anti-Tumor Effects

In a human-based clinical review, researchers evaluated proteolytic enzyme therapy, including papain. They reported that these enzymes may exhibit anti-tumor activity by enhancing immune response. Additionally, proteolytic enzyme therapy may enhance outcomes of cancer treatment and help reduce tumor-related inflammation, or the side effects from treatment. Researchers behind this review explained that proteolytic enzymes, like papain, can help modulate immune function and break down protein structures associated with tumor protection. That may expose cancer cells to immune attack and improve response in patients. 

Aids Digestion

Papain supplements may help improve gastrointestinal health by combatting common digestive issues, such as bloating and constipation. Studies confirm that papain helps the body break down protein foods, like animal meat, but it doesn’t require the presence of acid to do its job. What does that mean? Well, even people with low stomach acid who would normally struggle to break down and digest certain types of meat, may benefit from papain supplements. According to research, papain actively breaks down proteins into smaller fragments. It facilitates digestion at a biochemical level and even aids nutrient absorption in the digestive tract. 

Fights Infections

In the past, papain was used in non-traditional wound care due to its anti-viral and anti-fungal properties. Researchers note that it appears to fight infections by destroying the layer of protein that protects fungi and viruses against attacks. In doing so, papain reduces their ability to reproduce, spread, and cause more infections. One study observed papain’s ability to fight infection. After applying a papain-based gel to infected dentin in extracted human teeth, it was able to significantly reduce counts of Streptococcus mutans and Lactobacillus casei. Both of those bacteria are involved in many dental infections. Researchers concluded that papain’s antimicrobial effects were strong enough to break down infected tissue and disrupt bacterial presence. 

Supports Wound Healing

There are many topical papaya enzyme products, which are often used for their wound-healing properties. That said, the USDA has warned consumers about possible allergic reactions when applying the enzyme topically. Some preliminary studies support the evidence that papain has wound healing abilities. A randomized clinical trial in patients with chronic venous ulcers found that 2% papain gel produced greater reduction in the ulcer area than 2% carboxymethylcellulose over a 12-week period. Researchers noticed an increase in epithelial tissue in the wound bed and two ulcers in the healing in the papain group. That supports the fact that papain may help clear devitalized tissue and improve the wound bed so healing can take place.

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Longevity is a term that can refer to lifespan, or lifespan and health-span. The internet has no shortage of articles supplying you with tips and tricks that tell you how to increase your longevity. Truly, why not? Most people want to live longer, especially if there is a possibility to harness the vitality of younger years at an older age. Longevity also comes with a happiness bonus, as feeling and looking younger tends to make people a lot happier. 

A 2025 McKinsey report found that up to 60% of people regard healthy aging as a top priority. Many supplements claim to promote longevity or reverse aging, but that isn’t always the case. Many health experts are divided on what really works to promote longevity. Some experts believe that some supplements are more context-dependent, or depend on a person’s specific needs. Although the consensus for the perfect longevity supplement is not yet determined, health experts believe the following supplements may offer some help. 

Omega-3s

The research on omega-3s for longevity is limited, but some clinical trials suggest that they may slow biological aging (the age of cells) by up to four months. That is especially true when you take omega-3 supplements in conjunction with vitamin D and regular exercise. Omega-3s offer anti-inflammatory properties and support cardiovascular health. Most people do not get enough omega-3s in their diet, so supplementing may help meet daily requirements. Health experts note that although fish oil benefits healthy aging, it does not slow aging or offer longevity benefits. 

Vitamin D

Research confirms that low vitamin D levels can increase the risk of age-related illnesses, such as dementia, Alzheimer’s disease, cancer, and Parkinson’s disease. Daily supplementation with about 2,000 I.U. of vitamin D may help slow the way cells age. Considering nearly 40% of Americans are vitamin D deficient, a daily supplement may help longevity and overall health. At this time, the data and research is still emerging on whether or not vitamin D is beneficial for its longevity benefits. 

Magnesium

Low magnesium levels are more common in old age and may increase inflammation and free radical damage as a result. Both inflammation and an overabundance of free radicals are associated with age-related illness and the general aging process. Taking a magnesium supplement may help you maintain optimal magnesium levels, which can contribute to healthy aging. Some animal studies indicate that magnesium can improve longevity, but that research does not exist in humans yet. A magnesium supplement may benefit longevity because it is relatively low risk with positive data supporting its usage. 

Protein Supplements

Muscle loss is a natural part of the aging process, and that can affect physical function. It may also increase the risk of hospitalization (as a result of falling) and lead to loss of independence. Studies suggest that combining a protein supplement with an active lifestyle can help older adults build and retain muscle mass. Adding protein to your meal, especially plant protein, has been linked to a greater chance of healthy aging. People consume far less protein than they need to maintain or gain muscle mass. Although sarcopenia (age-related loss of muscle mass) is slow, silent, and it begins earlier than you think. 

Some longevity supplements are overhyped, especially resveratrol, ashwagandha, berberine, and NAD. Those supplements may help other aspects of your health, but there is little to no evidence that they improve mechanisms involved with aging and longevity.

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The body needs vitamin D, along with calcium, to build bones and keep them healthy. If the body does not have enough vitamin D, it cannot effectively absorb calcium. Vitamin D is not reserved for the formation of healthy bones; rather, it is involved with immune and muscle function and it helps keep brain cells healthy. 

That brings us to new research, which found that people with higher vitamin D levels in middle age may have a lower risk of developing dementia. For the study, researchers measured vitamin D blood levels in about 800 adults with an average age of 39 at the beginning of the study. Nearly 16 years later when they were in their 50s, participants had PET scans of their brains to measure the accumulation of tau and beta-amyloid proteins, both of which are tied to increased dementia risk. 

Researchers found that adults with higher vitamin D levels at the beginning of the study had lower levels of tau protein on brain scans taken at middle age. Vitamin D may play an integral role in preventing or slowing down changes in diseases like Alzheimer’s or dementia. It may also have anti-inflammatory effects in the brain, enhancing antioxidant activity and reducing the  amount of abnormal tau protein. 

Higher Vitamin D Levels Associated With Less Tau Buildup

The participants in the study had an average vitamin D blood level of 38 nanogram per milliliter (ng/ml). Measurements below 30 ng/ml were considered low, and nearly one-third of participants fell into this group. Those with high vitamin D levels had less tau buildup in their 50s, including areas of the brain where that protein tends to accumulate first in people who develop dementia. 

Researchers noted that the connection between high vitamin D levels and reduced tau buildup remained steadfast throughout the study. That was even when researchers accounted for several factors that could impact that association, including sex, age, and the exact amount of time from the start of the study to the end. However, the study did not find a link between midlife vitamin D levels and later amyloid buildup. Researchers stated that that is possible because tau buildup begins earlier in the progression of dementia, whereas amyloid tends to build up later in life. 

The Study Had Some Limitations

It’s important to note that the study was not a controlled experiment designed to prove whether or how specific vitamin D levels could directly prevent or slow the progression of dementia. For example, one of the study’s limitations was that the participants were predominantly white. That means the results the researchers found may not apply to people from other racial or ethnic groups. 

Another drawback is that researchers observed vitamin D levels at a single point in time. That makes it near impossible to determine how any changes in vitamin D levels over the years could impact future dementia risk. Even still, the study suggests that vitamin D levels may be a potential risk factor for dementia that people can control. 

What the study results suggest is that low levels of vitamin D in midlife may be a modifiable target to reduce dementia later in life. The results do not prove that vitamin D causes or prevents dementia, though. More studies will be necessary before vitamin D checks are recommended in the community.

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Dishes made with sweet potatoes tend to enhance their inherent sweetness using maple syrup, agave, or other spices. That is not the case for this recipe. We are going in the complete opposite direction and presenting you with a lovely, spiced soup. Because sweet potatoes are, well, sweet, they lend themselves to aromatic, Moroccan spices, such as coriander, cumin, cinnamon, caraway, turmeric, and paprika. So a spiced soup like this one is what we made!

Sweet potatoes are rich in fiber, making them filling options for people who do not eat meat. They are also rich sources of beta-carotene, which converts to vitamin A in the body. Sweet potatoes also contain good amounts of vitamin C, potassium, B-vitamins, and several minerals. They are not, however, rich in protein, which is why we included chickpeas in this recipe. Not only are chickpeas rich in protein, but they also contain a lot of fiber, vitamins, and minerals. Due to their neutral flavor, chickpeas take on a variety of flavors and don’t impose their own mild flavor on anything.

If you want to cook this soup, your spice cabinet needs to be ready. Make sure to clearly check the ingredient list because, like most Moroccan recipes, this one contains a long list of spices. They all come together to create incredible depth of flavor, and the burst of lemon that you add at the very end livens up everything. Garnish with fresh parsley, sea salt and pepper, and even some crispy chickpeas if you want to go the extra mile.

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A lot of people struggle with energy crashes, cravings, or mood swings between meals. You can attribute all of that to food and beverage choices that you make during the day. These choices cause blood sugar to fluctuate more than you realize, but the good news is that you can implement certain snacking strategies to make a difference in your day. 

Choosing the right snacks can help slow glucose absorption, reduce insulin spikes, and keep energy steady throughout the day. Research indicates that foods that are rich in fiber, healthy fats, and protein digest more slowly, leading to more stable blood sugar levels. Not to mention, you can avoid overeating when you eat foods rich in those nutrients, as they encourage satiety. Instead of fearing snacks, just find the healthiest ones to eat. 

Build Balanced Snacks

Nutrient density is key when choosing the best snacks to balance blood sugar levels. High-protein foods (yogurt, nuts, and seeds) work to increase satiety hormones, including peptide YY and GLP-1. Fiber-rich foods (chia seeds, berries, and vegetables) help reduce glucose-spikes because fiber slows stomach emptying and makes you feel full. Healthy fats, such as those in avocados, nuts, and seeds, boost satiety. Together, protein, fiber, and healthy fats can help prevent rapid blood sugar spikes, maintain slower digestion, and keep glucose levels steady. 

Avoid Refined Carbs And Added Sugars

This can be very difficult to do because traditional snack foods tend to contain these ingredients. Highly processed snacks (chips, cookies, and sugary bars) cause rapid glucose spikes followed by crashes. Steer clear of refined carbs, added sugars, and ultra-processed snack foods and prioritize the following:

• Whole Foods (fruits, vegetables, nuts, seeds, legumes, whole grains)
• Complex carbohydrates
• Minimal added sugar
• Pair Carbs Strategically

If you eat carbs, such as fruit or crackers, make sure to combine them with protein or healthy fats. That will curb their effects and slow their absorption. Consider eating apple slices with almond butter, for example. 

Choose Low Glycemic Foods

Glycemic index ranks carbohydrate-containing foods from 0-100. The rating is based on how quickly the foods raise blood sugar. Foods with a high glycemic index cause fast blood sugar spikes, whereas low glycemic foods produce gradual increases that support steady energy. Examples of low glycemic foods include:

• Non-starchy vegetables
• Berries
• Nuts and seeds
• Legumes

Snack With Intention

Snack like you mean it, people! That’s not the intention of this point; rather, it is to explain that snacks should be eaten to prevent excessive hunger. You want to support energy between meals and not replace balanced meals. 

Blood Sugar Friendly Snacks

Below, you will find a list of snacks that help support stable blood sugar levels. Happy snacking!

• Celery sticks with nut butter: The celery provides crunch and volume, while the nut butter offers healthy fats and protein. 
• Edamame: Edamame is a type of soybean that delivers plant-based protein, fiber, and complex carbs, making it a great snack for sustained energy. 
• Greek yogurt with berries: Berries are low glycemic fruits that are naturally rich in fiber, antioxidants, and vitamin C. Yogurt provides probiotics and protein for sustained energy. 
• Apples with peanut or almond butter: A wonderful pairing that delivers fiber from the apple and healthy fats and protein from the nut butter. This snack helps slow how quickly the body absorbs sugar. 
• Hummus with non-starchy vegetables: Hummus provides plant protein and fiber, while non-starchy vegetables like bell peppers and cucumbers offer additional fiber, vitamins, and minerals. 
• Nuts and seeds: A small portion (a handful) of nuts and seeds supplies healthy fats and protein, making them a stabilizing snack for steady blood sugar levels. 
• Roasted chickpeas: Make them in the oven or the air fryer! Roasted chickpeas are the perfect crunchy snack that’s rich in fiber, some protein, and a little bit of fat. 
• Smoothie: You can build a healthy smoothie with fruits, vegetables, nut butters, and even plant-based protein power. A smoothie is rich in vitamins, minerals, fiber, protein, and healthy fats, provided you include nuts or nut butters.

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