Having diabetes? Opt for nutrient-packed snacks to keep you full and control blood sugar. Try avocados, chickpeas, and almonds for a satisfying crunch!
Picking the right snacks with diabetes can be tricky. Look for options rich in fiber, protein, and healthy fats to manage blood sugar. Explore 21 top snack ideas in this article for a healthier you!
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Hard-Boiled Eggs | Yogurt & Berries | Almond Handful | Veggies & Hummus | Avocado | Sliced Apples with Peanut Butter | Beef Sticks | Roasted Chickpeas | Turkey Roll-Up | Cottage Cheese | Cheese & Crackers | Tuna Salad | Popcorn | Chia Seed Pudding | Energy Bites | Black Bean Salad | Trail Mix | Edamame | Protein Bars | Peanut Butter Celery | Egg Muffins | FAQs | The Bottom Line
1. Hard-Boiled Eggs
Hard-boiled eggs are a smart snack choice for those managing diabetes.
Their protein punch is especially beneficial, with one large egg offering 6.3 grams of protein. This protein helps regulate blood sugar levels, as shown in a study where participants with type 2 diabetes ate two eggs daily for 12 weeks. The results? Lower fasting blood sugar and improved long-term blood sugar control.
Moreover, eggs promote a feeling of fullness, potentially reducing calorie intake and aiding weight loss. Shedding at least 10% of body weight could even lead to diabetes remission.
Enjoy hard-boiled eggs solo or top them with guacamole for a tasty twist!
2. Yogurt with Berries
Yogurt with berries is a top-notch snack for those with diabetes, and here’s why.
Berries pack a punch with antioxidants that fight inflammation and safeguard the pancreas, which plays a key role in regulating blood sugar.
Plus, berries boast fiber content, like blueberries providing 3.6 grams per cup, aiding in digestion and blood sugar stability after meals.
Yogurt earns its stripes for blood sugar control, too, thanks to its probiotics, which enhance sugar metabolism. Its protein content, especially in Greek yogurt, further aids in blood sugar management.
Together, yogurt and berries create a tasty balance of sweetness and tartness. Mix them up or layer them for a parfait delight!
3. Handful of Almonds
Almonds are a powerhouse snack for folks with diabetes, and here’s why.
Packed with over 15 essential vitamins and minerals per ounce, including manganese, magnesium, and riboflavin, almonds are a nutrient goldmine.
Studies suggest almonds can help manage blood sugar levels. For instance, one study found a 3% drop in long-term blood sugar after daily almond consumption for 24 weeks.
Another study revealed a 4% decrease in insulin levels, vital for diabetes control, after just four weeks of almond intake.
Thanks to their blend of fiber, protein, and healthy fats, almonds excel in blood sugar stabilization.
Not just that, almonds contribute to heart health by reducing cholesterol and aid in weight management, both crucial for diabetes prevention and treatment.
But remember, almonds are calorie-rich, so stick to a handful-sized portion for your snack.
4. Veggies and Hummus
Hummus, a creamy spread crafted from chickpeas, is a delightful treat when paired with fresh veggies.
Rich in fiber, vitamins, and minerals, both hummus and veggies offer a nutritious combo.
Plus, hummus provides a small dose of protein and fat, which may aid in controlling blood sugar levels for those with diabetes.
In fact, research suggests that enjoying just 1 ounce of hummus with a meal can lead to significantly lower blood sugar and insulin levels compared to consuming white bread.
For a tasty twist, try dipping various veggies like broccoli, cauliflower, carrots, and bell peppers into hummus for a satisfying snack.
5. Avocado
Snacking on avocado can be beneficial for managing blood sugar levels if you have diabetes.
Thanks to their high fiber content and monounsaturated fatty acids, avocados are considered diabetes-friendly. These nutrients help prevent blood sugar spikes after meals.
Research suggests that regularly including sources of monounsaturated fatty acids in your diet, like avocados, can lead to significant improvements in blood sugar levels, especially for individuals with type 2 diabetes.
You can enjoy avocado on its own or incorporate it into dishes like guacamole. However, due to their calorie density, it’s best to stick to a moderate serving size of one-fourth to one-half of an avocado.
6. Sliced Apples with Peanut Butter
Sliced apples with nut butter make a tasty and nutritious snack, especially for those with diabetes.
Apples are packed with B vitamins, vitamin C, and potassium, while peanut butter offers vitamin E and magnesium, all beneficial for diabetes management.
Both are rich in fiber, with a medium apple and 2 tablespoons of peanut butter providing almost 7 grams. This fiber helps regulate blood sugar levels.
Apples are studied for their antioxidants, which may protect pancreatic cells from diabetes-related damage.
You can also pair peanut butter with other fruits like bananas or pears for similar health perks.
7. Beef Sticks
Beef sticks are a convenient and diabetes-friendly snack option.
They’re rich in protein and low in carbs, helping to regulate blood sugar levels. Most beef sticks provide about 6 grams of protein per ounce, aiding in blood sugar control.
Opt for grass-fed beef sticks when possible. They’re higher in omega-3 fatty acids, which stabilize blood sugar levels.
Keep in mind that beef sticks can be high in sodium, so enjoy them in moderation to avoid potential health issues.
8. Roasted Chickpeas
Chickpeas, also known as garbanzo beans, are a powerhouse legume.
Packed with 7 grams of protein and 6 grams of fiber in just a 1/2 cup serving, they’re ideal for diabetes-friendly snacking.
Studies suggest that regular consumption of chickpeas may help manage blood sugar levels, reducing diabetes risk.
In one study, adults who ate a chickpea-based meal daily for six weeks experienced lower blood sugar and insulin levels compared to those who ate a wheat-based meal.
Roasting chickpeas makes them crunchy and delicious. Try tossing them with olive oil and your favorite seasonings for a satisfying snack.
9. Turkey Roll-Up
Turkey roll-ups offer a simple snacking solution.
Made without bread, these wraps feature turkey breast slices enveloping low-carb fillings like cheese and veggies.
Perfect for those with diabetes, they boast low carb and high protein levels, helping maintain stable blood sugar.
Plus, the protein can curb hunger, aiding weight management—essential for controlling type 2 diabetes.
To prepare, spread cream cheese on turkey slices, then layer with veggies like cucumbers or bell peppers before rolling.
10. Cottage Cheese
Cottage cheese is a top pick for diabetes-friendly snacking.
With just a half-cup serving, you get a dose of essential vitamins, minerals, and a whopping 13 grams of protein, all with minimal carbs.
Studies show that cottage cheese might even help regulate blood sugar levels. In one study, pairing it with sugar led to significantly lower blood sugar levels compared to sugar alone.
The secret? Its high protein content. Enjoy it plain or pair it with fruit for added nutrients and fiber.
11. Cheese and Whole-Grain Crackers
“Cracker sandwiches” offer a tasty snack option, especially when topped with cheese on whole-grain crackers.
For those managing diabetes, these snacks strike a balance. The fiber in crackers and the fat in cheese may help prevent blood sugar spikes.
Interestingly, studies suggest that dairy products, like cheese, might even lower diabetes risk. However, more research is needed to confirm this.
Be mindful of your cracker choice, as many contain refined flour and added sugar, which can impact blood sugar. Opt for crackers made with 100% whole grains to avoid these ingredients.
12. Tuna Salad
Tuna salad, a blend of tuna, mayo, and veggies like celery and onions, packs a punch for diabetes management.
With about 20 grams of protein and no carbs in a 5-ounce can of tuna, it’s an ideal snack choice.
Plus, tuna offers omega-3 fatty acids that may aid in diabetes management by reducing inflammation and enhancing blood sugar control.
For an even healthier and protein-rich option, swap mayo for cottage cheese or yogurt when making your tuna salad.
13. Popcorn
Popcorn stands out as a beloved and nutritious whole-grain snack.
Considered suitable for those with diabetes, it boasts a low-calorie density. A mere cup of air-popped popcorn contains only 31 calories.
Opting for low-calorie snacks can aid in weight management, a crucial aspect of controlling blood sugar levels and diabetes.
Moreover, popcorn packs 1 gram of fiber per cup, further solidifying its status as a diabetes-friendly option.
To avoid excess salt and fat often found in microwave popcorn, many opt to prepare their own using an air popper.
14. Chia Seed Pudding
Chia seed pudding, a blend of chia seeds soaked in milk, offers a healthy treat for those with diabetes.
Rich in nutrients like protein, fiber, and omega-3 fatty acids, chia seeds aid in stabilizing blood sugar levels.
The fiber content in chia seeds absorbs water, slowing digestion and sugar release into the bloodstream.
Furthermore, chia seeds can lower triglyceride levels, promoting heart health, crucial for individuals with diabetes at risk of heart disease.
15. No-Bake Energy Bites
Energy bites are an excellent snack choice for those with diabetes.
These delectable treats, formed by rolling ingredients like nut butter, oats, and seeds into balls, offer both taste and health benefits.
Rich in fiber and protein, they help stabilize blood sugar levels. Plus, their no-bake nature makes them convenient for on-the-go snacking.
16. Black Bean Salad
Black bean salad is a nutritious snack option.
Simply mix cooked black beans with chopped veggies like onions and peppers, then dress with vinaigrette.
Rich in fiber and protein, black beans help stabilize blood sugar, preventing spikes and lowering insulin levels after meals.
Research suggests they may also improve heart health by reducing cholesterol and blood pressure.
17. Trail Mix
Trail mix is a tasty blend of nuts, seeds, and dried fruit.
Packed with protein and fiber, it’s a satisfying snack that can help regulate blood sugar levels.
However, be mindful of the dried fruit content, as it can be high in sugar. Stick to a small handful for a nutritious treat.
18. Edamame
Edamame, or young soybeans, are a powerhouse snack.
With high protein and fiber content, they’re excellent for managing blood sugar levels. Plus, soy foods like edamame are linked to reduced diabetes risk, thanks to beneficial compounds called isoflavones.
Enjoy steamed edamame with your favorite seasonings for a tasty and nutritious snack option.
19. Homemade Protein Bars
Protein bars pack a punch of protein, perfect for diabetes snacks.
While store-bought options often have added sugar, homemade bars let you control ingredients. This recipe uses peanut butter, whey protein, and oat flour. For lower sugar, cut honey and skip chocolate chips.
Alternatively, Lara Bars offer a simple ingredient list in a convenient package.
20. Peanut Butter Celery Sticks
Dipping celery sticks in peanut butter is a tasty and healthy snack choice for those managing diabetes.
Celery is incredibly low in calories, helping with weight management, a key factor in diabetes control. It also contains flavones, antioxidants known for their potential to lower blood sugar levels.
Pairing celery with peanut butter boosts the snack’s protein and fiber content, further supporting blood sugar control. Just a tablespoon or two can make a significant difference.
21. Egg Muffins
Egg muffins, a blend of eggs and veggies baked in a muffin tin, are a speedy, nutritious snack ideal for those with diabetes.
These muffins pack a punch with protein from eggs and fiber from veggies, aiding in blood sugar stability.
This recipe features eggs with bell peppers, onions, and spinach, seasoned to perfection with a dash of hot sauce.
Frequently asked questions
What snacks don’t raise blood sugar?
Snack options that won’t spike your blood sugar include eggs, unsweetened nuts, and berries. These choices are nutritious and gentle on blood sugar levels.
What chips are okay for diabetics?
When managing diabetes, certain chips like baked potato, sweet potato, or plain tortilla chips can be acceptable. However, watch out for added sodium and portion size. Homemade chips from fresh sweet potatoes, made with minimal salt and oil, are a healthier option. Consider using an air fryer for a lighter touch.
What is the best evening snack for diabetics?
A 2020 study found that opting for a low-carb snack like eggs before bed may boost insulin sensitivity in type 2 diabetes, unlike high-carb snacks. However, it didn’t show a difference compared to no bedtime snacks. Another option is low-fat Greek yogurt with berries, providing healthy carbs to prevent nighttime low blood sugar.
The Bottom Line
If you have diabetes, choosing healthy snacks is vital. Opt for options rich in protein, fiber, and healthy fats to keep your blood sugar stable. Since diabetes raises the risk of obesity and heart disease, focus on nutrient-packed foods. Snacking can still be easy, even on the go.
Jump to section
Hard-Boiled Eggs | Yogurt & Berries | Almond Handful | Veggies & Hummus | Avocado | Sliced Apples with Peanut Butter | Beef Sticks | Roasted Chickpeas | Turkey Roll-Up | Cottage Cheese | Cheese & Crackers | Tuna Salad | Popcorn | Chia Seed Pudding | Energy Bites | Black Bean Salad | Trail Mix | Edamame | Protein Bars | Peanut Butter Celery | Egg Muffins | FAQs | The Bottom Line