Delicious and Healthy Snacks for People With Diabetes

Snacking can become complex or even controversial for people with diabetes, especially those who are newly diagnosed. With monitoring your blood sugar levels and counting carbs, snacking can seem off-limits or simply unmanageable and too much work.

However, snacks do not need to be stressful or off-limits. They can help you manage your blood sugar and energy levels by curbing hunger between meals or on more active days.

To make it easier for you, let’s look at the dietary recommendations for people with diabetes and 22 snack ideas for diabetes management support.

Why does strategic snacking matter for people with diabetes?

After eating certain carbohydrates, the body breaks them down into glucose, resulting in a natural rise in blood sugar. In healthy individuals, the pancreas releases insulin, which allows the cells to take up the glucose and use it for energy, bringing down blood glucose levels back to normal. In people with type 1 diabetes, the body produces little to no insulin; in type 2 diabetes, the cells do not respond to insulin appropriately. In both cases, the blood sugar balance is disrupted, resulting in high blood sugar as glucose cannot be taken up into the cells and used for energy.

However, this does not mean that people who have diabetes have to avoid carbs altogether. Choosing slow-digesting carbs coupled with protein and healthy fats may help reduce glucose spikes.

Another suggested method is carb counting, which can help people who take insulin determine how much they may need to take. The best approach is working with a registered dietitian, especially for newly diagnosed people, to decide what meals and snacks work for you and learn portion sizes. You also need to monitor your blood sugar throughout the day to see if any adjustments in the meal plan or medications need to be made.

The general recommendation is to opt for blood sugar levels:

1. Before a meal: 80 to 130 mg/dL
2. Two hours after the start of a meal: less than 180 mg/dL

This can be impacted by your age, health history, and other factors, so it is essential to learn what is ‘normal’ for you.

Both too-low and too-high blood sugar are problems. While balanced meals and lifestyle are essential in ensuring your blood sugar does not get too high, snacks in between them can be a great option to ensure your blood sugar does not drop too low. Also, having a balanced snack between meals ensures you do not go too hungry; sometimes, it is for pure enjoyment or social

How may diet stabilize blood sugar?

Dietary recommendations for diabetes are similar to overall healthy eating advice. However, the most important one is personalization, as there is no single diet for diabetes.

The American Diabetes Association has outlined the following dietary recommendations for people with diabetes.

Blood sugar balance and diet composition

Glycemic control is influenced by diet composition. Fiber can help support ‘normal’ blood sugar levels after consuming a carbohydrate-rich meal. On the other hand, meals high in fat tend to have adverse effects on glycemic control and contribute to inflammation.

However, some studies have shown that healthy fats, like avocados or extra virgin olive oil, may contribute to blood glucose management, although the mechanisms are not fully understood and lack consensus. Reducing animal-based fats and increasing plant-based sources may be the best approach.

A meta-analysis of 12 studies on patients with type 2 diabetes found that a high-protein diet improved insulin resistance and had a favorable impact on blood lipids. Most studies have shown that reducing overall carbohydrate intake may support blood sugar levels in people with diabetes, but this does not mean complete elimination.

The main goal is to choose whole, minimally processed food with balanced macronutrients. Seek professional advice for a personalized meal plan and monitor your blood sugar to make changes accordingly.

Expert insight

I asked Avery Zenker, a registered dietitian, to expand more on the importance of nutrient balance over restriction.

While carbohydrates impact blood sugar directly, focusing solely on carb restriction can lead to overly rigid eating patterns. When supporting people with diabetes, the emphasis should shift from simply ‘cutting carbs’ to understanding how foods interact within a whole eating pattern. The type of carbohydrate source matters. For example, rice cakes are often perceived as a healthier choice, but they are low in fiber, protein, and fat, and because the rice is puffed, the sugar can enter the bloodstream much more rapidly. Similarly, eating carbohydrates with other macronutrients like fat, protein, and fiber can help blunt post-meal blood sugar spikes. This is why pairing something like whole-grain toast with nut butter or hummus is more blood-sugar-friendly than toast alone.

Avery Zenker

Your go-to list of delicious low-carb snack ideas

When asked what nutrients people with diabetes should focus on, Zenker commented, “In general, the less processed a food is, the healthier it is for blood sugar. Whole foods include vegetables, fruit, nuts and seeds, legumes, lean meats, eggs, some dairy products, and whole grains.”

Using these rules, let’s get straight to the point and unwrap the 22 healthy snacks to keep your blood sugar levels in check.

1. Hard-boiled eggs

A large hard-boiled egg has around 6 grams of protein and only half a gram of carbs. The ratio helps you feel full without spiking your blood sugar. Try having 2–3 hard-boiled eggs with a sprinkle of sea salt and some fresh vegetables on the side.

You can prep this the night before and have it ready in your fridge.

2. Cottage cheese

Cottage cheese is an excellent source of protein and is trendy for a reason. You can add herbs and vegetables and have a savory option, or add some cinnamon, peanut butter, and berries as a sweet one.

You can also add cottage cheese to baking or sauce recipes to boost the protein without making any other significant changes.

3. Vegetables and homemade dip

Cut up bell peppers, celery, cucumbers, radishes, and carrots, and serve with hummus to boost your vegetable and fiber intake and have some protein.

However, carrots and hummus are relatively high in carbohydrates, so if you follow a low-carb diet, opt for other vegetables and a yogurt dip.

4. Celery sticks with nut butter

Celery is predominantly water and has only 15 calories per 100 grams. Add 1–2 tablespoons of 100% peanut or almond butter for fiber, healthy fats, and some protein, and dip away.

5. Guacamole with cucumber slices

Make homemade guacamole by mashing avocados with spices, lime juice, chili, and onions. Have some crunchy cucumber slices instead of tortilla chips for dipping, and enjoy a snack filled with fiber and healthy fats.

This is an excellent option for watching a movie or a social outing.

6. Apple slices with nut butter

Adding about two tablespoons of peanut butter to a medium-sized apple allows you to enjoy a refreshing snack, providing healthy fats and protein in the peanut butter.

7. Bean salad

Beans contain protein and fiber, making them a nutritional snack standalone. Mix beans of choice with bell pepper, onion, olive oil, spices, and possibly an avocado. This can be prepped in advance and taken to go.

8. Greek yogurt with berries

Per 100 grams, 0% Greek yogurt contains about 10 grams of protein. Add some berries and maybe some cinnamon to enjoy a high-protein dessert-like snack. If you want it to be more satiating, add some peanut butter.

9. Greek yogurt bark

Building on the last option, you can freeze the mixture on a baking sheet. Afterward, break apart the bark and enjoy homemade frozen yogurt. You can add some seeds or nuts for crunchiness.

10. Air-popped popcorn

Corn is pretty high in carbohydrates, but 3 cups of air-popped homemade popcorn weighs only around 24 grams and contains around 18 grams of fiber.

11. Cauliflower bites

Roast cauliflower with spices and olive oil for low-carb, high-fiber bites. Pair it with yogurt or cottage cheese dip for a protein boost.

12. Cheese platter

Cut some cheese (cheddar, hard cheese, mozzarella) and pair it with nonstarchy vegetables. You can also have some cold meats for more of a charcuterie board feeling, but remember that these are usually highly processed foods and high in sodium and should be consumed in moderation.

13. Roasted chickpeas

Similar to beans, chickpeas pack fiber and protein in one. They are higher in carbohydrates, around 20 grams per 100 grams of drained and rinsed chickpeas, but the carbs are slowly released due to the high fiber content.

Roast chickpeas with olive oil, spices, or cinnamon for a crunchy, savory, or sweet snack.

14. Jerky

Beef jerky with minimal ingredients can provide a high-protein, highly portable snack that does not require refrigeration. However, be mindful of the sodium content and pair it with some vegetables for fiber.

15. Protein smoothie

To make a satiating smoothie, add protein powder, cottage cheese, or Greek yogurt for protein, some vegetables, and low-sugar fruits for fiber and flavor. Play around with flavors and combinations and use up any leftover produce.

Also, try adding avocado for creaminess.

16. Nut mix

Nuts are high in healthy fats and have some protein and fiber. Opt for the unsalted version and avoid the sugar-sweetened trail mixes.

17. Steamed edamame

Edamame beans pack 11 grams of protein, 4.8 grams of fiber, and 7 grams of carbohydrates per 100 grams, making a naturally balanced snack. Sprinkle some sea salt or chili for more flavor.

18. Whole-grain toast with salmon

Whole-grain toast can be high in carbohydrates, but pairing it with avocado and smoked salmon makes for a balanced snack rich in protein, healthy fats, and slow-releasing carbohydrates.

19. Turkey slice roll-up

Spread some cream cheese onto turkey slices and roll them up. You can also wrap up some string cheese. Pair it with some cucumber slices, and you have an adult snack box.

20.Protein muffins

You can make low-carb, high-protein muffins by using almond or coconut flour and cottage cheese in a baking recipe. You can either look up specific recipes or experiment with what you know.

21. Chia seed pudding

Soak chia seeds in water or milk and 0% Greek yogurt overnight until they reach a pudding-like consistency for an omega-3-rich snack.

Add some frozen berries, too, so they melt, releasing their natural juices for extra flavor.

22. Bell peppers with cream cheese

Cut up some baby bell peppers and add low-fat cream cheese for a crunchy snack with some protein. You can also sprinkle some sesame seeds or spices in various flavors.

Beyond the carb count: what snack labels tell people with diabetes

We aim to educate our readers and equip them with the knowledge needed to navigate their condition. One of these is knowing how to read nutrition labels. It is always best to be prepared with snacks and meals, but sometimes life happens, and you may need to grab a snack or meal on the go or while traveling, meaning your usual stuff may not be available.

Reading nutrition labels can help you:

• Track carbohydrate intake
• Track protein intake
• Track fat intake
• Monitor added sugar and other additives
• Choose more balanced snacks

Furthermore, nutrition labels help you see carbs in the context of fiber. The line ‘total carbs’ refers to sugars, starches, and fiber combined, while ‘net carbs’ refers to all carbs without fiber, which may contribute to a spike in your blood sugar. Conversely, fiber does not spike blood sugar, and soluble fiber may improve glycemic control. Thus, you should prioritize snacks that have a high fiber-to-net-carbs ratio.

It also supports digestive health, satiety, and potentially contributes to cholesterol management to some extent. Fiber recommendations are 14 g per 1,000 kcal per day, which is roughly about 28 g in a standard 2,000 kcal diet.

You should also pay attention to the amount of protein, as it may help increase satiety and may slow digestion, helping control blood sugar levels. However, some emerging research suggests that protein may support glycemic control in people without or with type 2 diabetes but can cause an increase in circulating glucose in people with type 1 diabetes. Consult your doctor to determine your individual response to protein.

Consuming under 2,300 mg, ideally under 1,500 mg, of sodium daily is recommended for most people, but most Americans consume significantly more. Saturated fats should also be limited to eating no more than 13 grams daily, or 6% of your daily calories. These are particularly important if you also have cardiovascular problems or high blood pressure.

Overall, aim to eat a balanced diet based on whole foods and look at snacks as small balanced meals or an opportunity to add nutrients or macros you are missing that day rather than some separate entity.

Smart snacking strategies

Here are some practical tips when snacking:

• Plan. When grocery shopping or meal prepping, consider snacks, too. Have items ready in your fridge, or pack them to go if you will be out for longer.
• Eat mindfully. Avoid distractions when eating and focus on tasting and smelling. This may help you feel more satisfied after your meals and reduce the need to snack.
• Eat balanced meals. Ensure your meals balance protein, fats, and carbs well. This will keep you fuller for longer and give you stable energy, reducing the need to snack.
• Avoid sugary snacks. Avoid grabbing granola bars or fruit juices as snacks and drinks, as they are usually high in added sugar despite seeming healthy.

Final thoughts

Diabetes does not mean cutting out all carbs and skipping snacks. Instead, focus on balanced meals and healthy snacks based on whole foods rich in fiber, protein, and healthy fats. The best way to get the most out of your nutrition is to consult your healthcare professional or a registered dietitian to develop a personalized plan.

Plan your meals and snacks when you can to avoid going over hungry or large fluctuations in blood sugar, but also come up with some options available in-store in your local area by reading nutrition labels.