Over 16% of the adult population in the United States has diabetes, and more than one in three has prediabetes. A common challenge for diabetics is choosing healthy snacks that satisfy hunger while maintaining stable blood sugar levels. Nutritious snacking can support blood sugar management and overall wellness by reducing the risk of diabetes-related complications.
This article explores the top five healthy snacks for people with diabetes, focusing on simple, nutritious, and convenient options.
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Understanding Diabetic Snack Requirements
To fully understand diabetic snack requirements, the following information is helpful:
Blood Sugar Management Basics
Diabetes affects the body’s ability to control the amount of sugar in the bloodstream. Carbohydrates (natural sugars, added sugar, and starches) most affect blood sugar, so people with diabetes need to control their carbohydrate intake. Opting for snacks rich in healthy fats, fiber, and protein helps promote stable blood sugar.
What Makes a Snack Diabetic-Friendly?
Diabetic-friendly snacks have a good balance of protein, healthy fat (plant-based fat), and/or fiber. Key attributes of diabetic snacks include:
- No refined carbohydrates
- Low or moderate in total carbohydrates
- No added sugar
- Rich in protein, fiber, or heart-healthy fats
For optimal blood sugar support, choosing snacks containing multiple macronutrients (fiber, protein, and plant-based fats) is helpful.
Top 5 Diabetic-Friendly Snacks
The top 5 diabetic-friendly snacks often provide 15 grams or less of carbohydrates per serving and include:
1. Low-Carb Vegetable Snacks
Examples of non-starchy (low-carbohydrate) vegetable snacks include:
- Sliced cucumbers, tomatoes, bell peppers, carrots, broccoli, cauliflower, bell peppers, or snapped peas dipped in hummus, black bean dip, or guacamole
- Leafy greens topped with nuts or seeds, oil-based dressing, and cottage cheese, tuna salad, tofu, tempeh, or grilled chicken strips
- Celery sticks dipped in hummus or nut butter
- Tomatoes with feta cheese and nuts, seeds, or oil-based dressing
- Tuna salad in a lettuce wrap
- Cucumbers dipped in yogurt or tzatziki sauce
- Veggie burgers without the bun
- Non-starchy veggie chips baked in olive oil
- Smoothie made with spinach or zucchini, fresh fruit or avocados, and unsweetened plant milk
These fiber-rich snacks help fill you up and provide an array of essential nutrients while controlling your carb intake to stabilize blood sugar.
2. Protein-Packed Options
Protein-rich foods also help keep blood sugar levels in check, particularly in individuals with diabetes. Examples of high-protein snacks for diabetics include:
- Hard-boiled eggs
- Plain Greek yogurt topped with nuts or berries
- Cottage cheese topped with nuts or seeds
- Leafy greens, sliced tomatoes, bell peppers, or sliced cucumbers with tuna salad
- Handful of nuts or seeds
- Unsweetened plant milk blended with protein powder, ice, and nut butter or fruit
- Sliced grilled chicken, tofu, or tempeh with fresh fruit or vegetables
- Edamame
Protein plays an important role in maintaining satiety while supporting blood sugar control. It also enhances metabolism, body composition, and healthy weight management.
3. Nut-Based and Seed Snacks
Nuts and seeds are loaded with three diabetic-friendly macronutrients: protein, fiber, and heart-healthy fats. Examples of nutritious nut- and seed-based snacks include:
- Handful of almonds, walnuts, peanuts, soy nuts, pistachios, or seeds
- Simple chia seed pudding recipe with cinnamon
- Plain Greek yogurt topped with flax seeds, pumpkin seeds, sunflower seeds, or nuts
- Cottage cheese topped with nuts or seeds
- Nut butter blended into a protein shake with unsweetened plant milk and protein powder
- Celery or apple slices dipped in nut butter
The glucose-stabilizing nutrient makeup of nuts and seeds offers a steady stream of energy without the risk of extreme blood sugar spikes. Researchers found that a higher intake of nuts is linked to lower blood sugar, plasma insulin, and other diabetes-related biomarkers.
4. Whole-Grain and Legume Snacks
Consider the following diabetic-friendly whole-grain and legume snacks (in moderation because of the higher carb content) instead of refined grains, baked goods, and sweet treats:
- Whole-grain crackers with hummus or tuna salad
- Air-popped popcorn
- Oatmeal topped with nuts
- Black bean burger without the bun
- Lentil and vegetable soup
- Fresh veggies dipped in hummus or black bean dip
- Roasted chickpeas
- Edamame
- Grilled or baked tofu or tempeh
- Falafel
Whole grains and legumes are the preferred starch over refined grains due to their higher fiber and protein content.
Studies show legumes are low-glycemic index foods that help support blood sugar control. Researchers have demonstrated the consistent benefits of whole-grains (over refined grains) for blood sugar control in people with diabetes.
5. Dairy and Non-Dairy Alternatives
Studies suggest that dairy foods and non-dairy alternatives can help better manage type 2 diabetes. These foods are a good source of protein and calcium (look for dairy products without added sugar). Examples include:
- Milk
- Unsweetened almond, soy, and other plant milk
- Cottage cheese
- Plain Greek yogurt
- Unsweetened plant-based yogurt
- Plain kefir
- Protein powder mixed with milk, plant milk, or water
- Cheeses (mozzarella, parmesan, feta, Swiss, ricotta, etc.)
Researchers also found that consuming dairy (or alternatives) lessens the risk of developing type 2 diabetes. Avoid sweetened plant milk, yogurt, kefir, and other dairy foods containing added sugar (read the nutrition facts label to be sure).
Snacks to Avoid for Diabetics
Snacks to avoid for diabetics include:
- Candy, desserts, and other sweet treats
- Chips and other highly processed foods
- Refined grains (white bread, white rice, white bagels, etc.)
- Snacks containing processed sugar
- Regular sodas and other sugar-sweetened beverages
- Large amounts of fruit juice and sugar-sweetened juice drinks
These snacks and drinks are high in added sugar or refined carbohydrates but low in fiber, protein, healthy fats, and other essential nutrients that help keep blood sugar in check. Unhealthy snack options increase the risk of rapid blood sugar spikes, which can be damaging to overall glucose stabilization.
Tips for Building a Diabetic-Friendly Snack Routine
Keep the following tips in mind when building a diabetic-friendly snack routine:
Portion Control
Portion control is critical when you have diabetes. It’s important to avoid overindulging in carbohydrates — even when choosing healthy snacks — and total calories. While you can eat low-carb options somewhat freely, use portion control when it comes to whole grains, legumes, starchy veggies, fruits, and milk, as these foods are higher in carbohydrates.
- Aim for snacks containing about 15 grams of carbohydrates (up to 30 grams in some cases under the direction of a healthcare provider).
- When planning diabetic meals, use the diabetes plate method; fill half of each plate of food with non-starch vegetables, one-fourth of the plate with healthy carbohydrates (whole grains, legumes, starchy vegetables, milk products, or fruit), and the remaining one-fourth of your plate with high-protein foods.
- Prepare snacks and pre-portion them for easy access to nutritious energy throughout the day.
Mindful Eating Practices
Mindful eating practices include eating slowly and paying close attention to your body’s satiety and hunger cues. To help control blood sugar, track your carbohydrate intake using food labels or the USDA’s food composition database.
Balancing Snacks with Physical Activity
Balance snacking with a diabetic-friendly meal plan and regular physical activity. To avoid dramatic fluctuations in blood sugar, have a snack (or small meal) before and after exercise and space carbohydrates somewhat evenly over the course of the day.
Common Myths About Diabetic Snacking
Examples of common myths regarding diabetic snacking include:
Myth 1: Diabetics Can’t Eat Any Carbs
Reality: Carbs are an essential nutrient we all (including diabetics) need to maintain essential body functions. However, to support blood sugar stabilization, diabetics should control carb portions and choose carbohydrates from whole food sources rather than highly processed foods. Complex carbs in moderation are safe and beneficial.
Myth 2: All Snacks Need to Be Sugar-Free
Reality: Consuming natural sugars from fruits, vegetables, and dairy fits into a balanced diabetic meal plan. However, avoid added sugars whenever possible.
Myth 3: Diabetics Should Avoid Fruit
Fruits fit into a balanced meal plan for people with diabetes, according to the American Diabetes Association (ADA). The ADA notes that a 15-gram-carb portion of fruit includes one small piece of whole fruit, about ½ cup (sometimes more) of fresh or frozen fruit, and 2 tablespoons of dried fruit (avoid dried fruit containing added sugar).
Myth 4: Sugar-Free Treats are Good Snacks for Diabetics
Artificial sweeteners (aspartame, sucralose, acesulfame K, saccharin, etc.) used in sugar-free diabetic desserts are calorie-free and used to be recommended for diabetics.
However, studies demonstrate that these sweeteners may negatively affect glucose absorption, insulin secretion, microbiota balance, and glycemic control. Researchers found that a high intake of artificial sweeteners is also linked to heart disease, coronary artery disease, all-cause mortality, cerebrovascular disease, and cancer risks.
Final Tips and Expert Advice
To recap, diabetic-friendly snacks include low-carb vegetables, high-protein options, nuts, seeds, whole grains, legumes, and dairy foods (or non-dairy alternatives).
Mindful snacking means choosing snacks that support blood sugar control, not overindulging, and spacing carbohydrates out over the course of the day. For example, eat three meals regularly and have a nutritious snack between meals if you’re hungry. Allow several hours between eating occasions.
Individuals with diabetes must consult with a healthcare provider for personalized diabetic snacking advice, particularly those who use insulin.
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Key Takeaways
- To reduce the risk of blood sugar spikes, choose nutritious diabetic snacks rich in fiber, protein, and/or heart-healthy fats.
- Avoid refined grains, added sugars, sugar-sweetened drinks, artificially sweetened foods, and highly processed foods.
- Use portion control to avoid consuming too many carbohydrates in one sitting.
- It’s highly beneficial to take a mindful approach when choosing diabetic snacks to support blood sugar control, diabetes management, and long-term health.
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