10 Quick and Healthy Snack Options for Diabetes

September 20, 2022

Published: September 20, 2022

Updated: May 18, 2023

It’s important to have healthy snacks on hand to help you manage your blood sugar. Going too long without eating can cause your blood sugar to drop too low and you’ll get hungry and be more likely to overeat later. But, you shouldn’t snack on just anything – it’s important to choose snacks that won’t cause your blood pressure to rise too high too quickly.1,2 Here are some tips.

Healthy Snack Tips

Whether your snacks are pre-packaged or not, it’s important that they aren’t too high in sugar and that they contain protein and healthy fats. This will help keep you satisfied until your next meal. You also want to avoid snacks that are highly processed and contain a lot of fat and calories – these can cause you to gain weight and make regulating your blood sugar more difficult.3

10 Easy and Healthy Snack Ideas 4,5

Hard-boiled eggs – Eggs are a superfood. Hard-boiled eggs are a high-protein snack, so they are very satisfying. They make a good snack on their own or paired with fruit or vegetables.

Yogurt with berries – Yogurt with berries is a great low-carb snack. Greek and Icelandic yogurts are good choices because they are high in protein. Choose non-fat or low-fat versions. Plain yogurt is the healthiest and lowest in sugar, but there are some low-sugar flavored varieties that are still healthy. Siggi’s and Chobani Less Sugar are good choices for flavored yogurt. Berries are an excellent source of antioxidants and fiber.

Almonds – A handful of almonds might sound boring, but it’s a very healthy snack. Almonds are high in heart-healthy fats and vitamins that help control blood sugar levels. They are also a good source of fiber and protein, so they help promote weight management.

Sliced apples with peanut butter – Nut butters with apples also make a healthy snack! Apples are high in lots of vitamins and fiber, so they are good for managing diabetes. Peanut butter and other nut butters are good sources of healthy fats and fiber. Make sure when choosing a nut butter you look for one that has only one ingredient – nuts. Many nut butters have added sugar, salt, and oil. Crazy Richard’s is a good choice for pure, all-natural peanut butter.

Veggies and hummus – For a more savory snack, try vegetables with hummus. Chickpeas are a great source of fiber and protein. Vegetables such as celery, bell peppers, and carrots are high in fiber, vitamins, and minerals.

Popcorn –  Popcorn, if you choose the right kind, can be a really healthy diabetes-friendly snack! Popcorn is a whole grain and low in caloric density so it is a good snack for weight loss. However, be careful with packaged microwave popcorn – it can be very high in added salt and fat. Some bags of pre-popped popcorn are flavorful and healthy – try SkinnyPop or Angie’s Boom ChickA Pop.

Chickpea puffs – Chickpea puffs are a great healthy alternative to traditional cheese puffs. Companies like Hippeas make delicious high-protein chickpea puffs that make a wonderful low-carb snack.

Low-fat cheese – Cheese is a good low-carb, high-protein snack. Look for low-fat cheese to keep the calorie and saturated fat content low. Some good options are Sargento light string cheese and mini Babybel light semisoft cheeses.

Protein bars – Protein bars are a great snack to keep in your bag because they are filling and store well. However, a lot of them are high in sugar. Always check the nutrition label before buying protein bars. Some healthy options include KIND bars and RXBar minis. 

Trail mix – Trail mix can be a delicious and healthy low-carb snack. Nuts are a great source of fiber and protein, so they will keep you satisfied. However, as delicious as they are, you should avoid trail mixes that contain a lot of chocolate, candy, and dried fruit. Dried fruit can be healthy in small amounts, but it is also high in sugar. Trail mix is high in calories, so stick to small portions.

Summary

Eating healthy snacks is a key part of managing your blood sugar levels and diabetes. The best snacks for managing diabetes are low in sugar and carbs and high in protein and fiber. Try some of these healthy low-carb snacks and check out our other blog posts for more healthy eating tips!

References

  1. American Diabetes Association. Key Takeaways from ADA’s Nutrition Consensus Report. Diabetes.org. Accessed May 18, 2023. https://diabetes.org/sites/default/files/2019-10/ADV_2019_Consumer_Nutrition_One%20Pager.pdf
  2. American Diabetes Association. What Can I Eat? Smart Snacks. Diabetes.org. Published March 2015. Accessed May 18, 2023. http://main.diabetes.org/dorg/PDFs/awareness-programs/hhm/what_can_i_eat-smart_snacks-American_Diabetes_Association.pdf
  3. Resnick HE, Valsania P, Halter JB, Lin X. Relation of weight gain and weight loss on subsequent diabetes risk in overweight adults. J Epidemiol Community Health. 2000;54(8):596-602. doi:10.1136/jech.54.8.596
  4. Novant Health New Hanover Regional Medical Center. Low GI foods ((20-49 ) moderate GI foods((50-69) high GI foods : ((70-100). Nhrmc.org. Accessed May 18, 2023. https://www.nhrmc.org/~/media/testupload/files/low-gylcemic-meal-planning.pdf?la=en
  5. U.S. Department of Agriculture. FoodData central. Usda.gov. Accessed May 18, 2023. https://fdc.nal.usda.gov/
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