Whole grains should be at the top of everyone’s snack list. Unlike highly processed foods, whole grains retain their nutrients and fiber without the added saturated fat, sugar, or salt. Foods such as fresh fruits and vegetables, whole grains, and nuts are all healthy snacks for diabetes.
Snacks account for about 25% of the average adult's energy intake. If you have diabetes, you may need to eat snacks between meals or after dinner to keep your blood sugar levels up.
In this article, we will look at some healthy snacks that are good for diabetes, including some that are easy and quick to eat.
Mobile snacks for diabetics
Experts recommend eating more vegetables, fruits, whole grains, and healthy fats at snack time to curb hunger and increase energy. Snacks should be low in calories and carbohydrates (carbs) and high in fiber and other nutrients. There are a few simple snacks that generally won't spike your blood sugar.
fruit
Keep a bowl of fruit on hand so you can have it whenever you want. Consider cutting up melons or other fruits into ready-to-eat portions. Always check the labels on canned or frozen fruits to see if they have added sugar. Some good choices include:
Non-starchy vegetables
Non-starchy vegetables are a group of low-carb, nutrient-dense snacks that include simple snacks like:
Non-starchy vegetables are low in carbohydrates. You can consume them relatively freely, but you must consider your total daily carbohydrate intake.
protein
Choosing protein-rich snacks will help you feel fuller for longer. Here are some healthy snacks you can eat on the go:
- Hummus
- Nut spreads such as almonds, cashews, and peanut butter
- one boiled egg
- 1 ounce unsalted nuts, pumpkin seeds, sunflower seeds, or chia seeds
- A piece of cheese
- Roasted chickpeas or edamame
Other Healthy Snacks That Are Good for Diabetes
Here are some healthy snacks for people with diabetes to eat on the go:
- Sugar Free Popsicles
- Plain or light yogurt
- Rice or Oat Cakes
- How many ounces of applesauce
- Up to 3 cups of light popcorn
- A few whole wheat crackers
Diabetic friendly snack bar brands (Fiber One, Kind, Quest, Kashi) are easy to grab and go. Just be sure to check the labels and incorporate them into your daily meal plan. Moderation is key.
The glycemic index (GI) is a measure of how quickly a carbohydrate-containing food raises your blood sugar (glucose). The index ranges from 0 to 100, with 100 being pure glucose. Foods with a GI of 0 to 55 are low GI foods, which tend to raise your glucose slowly. Foods with a GI of 56 to 69 are intermediate, and foods with a GI of 70 or more are high GI foods, which tend to raise your blood sugar quickly. Eating low GI foods as a snack can help you avoid blood sugar spikes.
Sweet and savory diabetic friendly snacks
Instant oatmeal is more processed, but rolled or steel-cut oatmeal have a lower GI index. Oatmeal makes a great snack, especially when topped with fruit or cinnamon. For a creamier texture, mix in a small amount of nut butter. As always, check the nut butter label for added sugar.
Chia seeds are a low GI food and can be a great snack when added to certain foods. You can also try chia seed pudding.
Sweet potatoes are high in carbohydrates but are packed with fiber and other nutrients. If you consider your total daily carbohydrate intake, you can enjoy sweet potato snacks such as:
- Raw Sweet Potato Sticks
- Blend it into a healthy smoothie
- Sweet potato chips (roasted, not fried)
Which snack keeps you full the longest?
If you want to feel fuller for longer, look for protein-rich foods. Protein affects hormones like glucagon-like peptide 1 (GLP-1) and ghrelin, which are involved in appetite control and satiety (feeling full).
A word from Verywell
Depending on your daily carbohydrate goal, snacks should ideally contain 15 to 30 grams of carbs each. Eating carbs with fat or protein will help keep you fuller longer and minimize blood sugar spikes.
Facts About Diabetes and Nighttime Snacking
Nighttime snacking can be tricky. Eating while watching TV or reading can distract you from how much you’re actually eating. Portion control isn’t limited to just eating. Over time, too much nighttime snacking can lead to weight gain and affect your diabetes management.
However, your healthcare provider may recommend that you eat a snack at bedtime to prevent your blood sugar from dropping too low while you sleep. You may also need a snack if you eat dinner early. If you have concerns about nighttime snacking, talk to your endocrinologist or other healthcare provider.
Foods to avoid
Avoid snacks high in saturated fat, sodium, and starch, such as white potatoes, corn, and added sugars. Added sugars can go by many names, including corn syrup, honey, and molasses. Here are some snacks to avoid or keep to a minimum:
- Alcoholic beverages
- Cookies, cakes, candy bars, donuts
- Dried fruit and fruit salad with added sugar
- French fries, potato chips, corn chips, crackers
- Soda, flavored/sweetened coffee, sports drinks, fruit juices with added sugar
- Sweet sauces, seasonings, syrups
- Sweet Yogurt and Cereal
Cheese and Diabetes: Which is Ideal?
Most people with diabetes can safely eat cheese in moderation. It is a good source of protein and will keep you feeling full. The downside is that it can be high in saturated fat and salt. Cottage cheese is a good choice, but avoid processed cheese spreads.
Look for low-fat, low-sodium cheese. Serving sizes can vary depending on the type of cheese, but one serving is usually about 1 ounce. If you want a more substantial snack, pair it with cheese and a fiber-rich food.
Bonus Diabetic Snack Ideas
If you're looking for healthy snacks that are good for diabetes, look for ones that are free of added sugar, keto-friendly, and vegan.
No added sugar
Snacks without added sugar include all fresh fruits and vegetables, as well as some frozen, canned, or dried varieties. Always check the label. However, other snacks may contain:
- Meat sticks, turkey or chicken pieces
- Nonfat Greek yogurt topped with fresh berries or nuts
- Whole wheat pretzels dipped in hummus
Is it really sugar-free?
“Sugar-free” doesn’t necessarily mean no sugar at all. Here’s how to decipher sugar claims on food labels.
- Sugar free: Less than 0.5g of sugar per serving.
- sugar reduction: At least 25% less sugar per serving than the regular version.
- No added sugar or no added sugar: No sugar or sugar-containing ingredients are added during the processing.
Keto friendly
The ketogenic diet focuses on foods that are low in carbohydrates and high in fat. Keto-friendly snacks include:
Gluten Free
A gluten-free diet revolves around avoiding gluten, a protein found in many grains. Look for products labeled “gluten-free.” Good snack options include fruits, vegetables, and lean meats. Other snack ideas include:
- Avocado on Corn Tortilla Chips
- Celery Sticks Topped with Peanut Butter and Raisins
- Hummus with cucumber slices
- Low-fat yogurt topped with berries and nuts
Vegan
A vegan diet is a diet that only consumes plant-based foods and excludes all animal foods or foods containing animal ingredients. So fruits, vegetables, nuts, and seeds are all on the snack list. Other vegan snacks include:
- Coconut Yogurt
- Kale Chips
- Sweet Peppers Topped with Guacamole
summary
Thoughtful snacks can help manage blood sugar levels. Whole grains like fruits, vegetables, nuts, and seeds are convenient and healthy. Combine them with nut spreads, yogurt, etc. for variety. And there are plenty of prepackaged diabetes-friendly snacks to choose from.
Ideally, healthy snacks for diabetes should be high in fiber and other nutrients and low in calories and carbohydrates. A registered dietitian or other health care provider can provide recommendations tailored to your overall health.