Best Quick Snacks for Diabetics: Chips and Salsa, Fruit, and More (2024)

Snacks aren’t off-limits when you’re living with diabetes.

Snacking often gets a bad rap. But if you are managingtype 2 diabetes, including healthy snacks in your diet can be a great way to keep blood sugar levels in a healthy range and energy levels high. They can also be a great weight loss tool.

“Sometimes, people think of snacks as an unhealthy thing, but [they] can be quite the opposite,” saysKelly Kennedy, RD, staff nutritionistat Everyday Health. “Snacks provide another opportunity for nutrition, and with a small amount of carbohydrates (15 grams or less), [they] can help keep blood sugar levelssteady throughout the day,” Kennedy adds.Eating a healthy snack when you have diabetes can also help keep hunger at bay until your next meal, which can ultimately prevent overeating and support any weight loss goals you may have.

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If you’re managing diabetes, though, an important thing to keep in mind when snacking is your carbcount. Carbohydrates are the nutrient in foods that are broken down into glucose, and they can have a significant impact on blood sugar levels, Kennedy says.

It’s important to consider quantity and quality when it comes to carbs. Bingingon carbohydrates or having too manysimple carbohydratesat once can cause spikes in blood sugar, which in turn can increase therisk of diabetescomplications likediabeticneuropathy,diabetic retinopathy, heart disease, and stroke.

But, Kennedy points out, “This doesn’t mean that you need to avoid carbohydratescompletely.” Instead, eat a healthy amount of good carbohydrates — such as those from fruits and vegetables, fat-free or low-fat dairy, and whole grains — including while snacking.

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Consider the other macronutrients of your snack, too. “Combining protein and healthy fats withcomplex carbohydratesis a great way to give your snacks staying power,” says Erin Palinski-Wade, RD, CDCES, author of 2-Day Diabetes Diet, who is based in Hamburg, New Jersey. Nuts, nut butters, plain Greek yogurt, and low-fat cheeses, which are featured in several of the snacks below, offer both protein and fat for satisfaction and blood sugar control.

Unsure of which snacks are best for losing weight, improving blood sugar control, and boosting energy? Admittedly, healthy snack choices can be challenging if you’re unprepared or have only processed, packaged foods that contain high levels of sugar,salt, and fat on hand.

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To help steer you in the right direction, here are 20healthy snacks for diabetes to help you meet your health goals.

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Sugar-Free Hot Cocoa Made With Dark Chocolate

Sip a warm cup of rich-tasting, sugar-free hot cocoa tobeat the munchies. One cup of fat-free milk blended with one envelope of sugar-free cocoa mix scratches that chocolate craving and supplies you with bone-buildingcalcium.

Look for a sugar-free dark chocolate cocoa mix becausedark chocolateconfers more benefits than the milk and white varieties,according to the Harvard T.H. Chan School of Public Health. Then relax and savor the flavor.

RELATED:The Best Ways to Enjoy Dark Chocolate When You Have Diabetes

79

A Combo of Baked Potato Chips and Salsa

If you want an easy-to-prepare, crunchy snack with delicious flavor, you will love this dynamite duo. According to the U.S. Department of Agriculture (USDA), a ¼-cup serving ofsalsa, which has about 12 calories, combined with a 1-ounce (oz) serving of lower-fatbaked potato chipscan be the perfect combo to satisfy those afternoon cravings; plus, this crunchy snack is a good source ofpotassium.

As a bonus, the tomatoes and otherveggiesfound in salsaare low in carbs (the salsa contains just 4 grams per ¼ cup), making them another good choice for people with diabetes.

80

A Few Cups of Microwave or Air-Popped Popcorn

81

Oatmeal and Berries of Your Choice

Who says oatmeal is just for breakfast? One study found that eating oatmeal for just two days helped people with diabetes whose blood sugar was not within target range to lower their dose of insulin compared with a no-oatmeal control group whose dose of medication went unchanged. A ½ cup of plain, unflavored cooked oatmeal prepared with water contains 77 calories, 3 g of protein, 1 g of fat, 14 g of carbohydrates, and 2 g of fiber, per the USDA. Quick-cook oats are high on the glycemic index; steel-cut (aka Irish) oats are a better choice for people with diabetes.

Top your bowl with a quarter-cup of your favoriteberries — such asblueberries, strawberries, or raspberries — as well as almonds (a source of healthy fats) for a tasty treat to fill you up and keep blood sugar levels stable.

RELATED: The Best Oatmeal for Type 2 Diabetes

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A Whole-Grain Waffle With Yogurt and Cinnamon

83

Thin, High-Fiber Wheat Crackers, Hummus, and Tomatoes

Hummusis a delicious, creamy, and flavorful spread traditionally made from chickpeas. Tahini is a paste made from sesame seeds. The two combined together withgarlic offers a nice combination of flavors and nutrients.Chickpeas, like other legumes, are high in fiber and are lower on the glycemic index,according to Harvard Health Publishing, makingthem a good choice tohelp manage blood sugar levels.

For a healthy snack, spread 1 to 2 tbsp ofhummusevenly over 12 thin whole-grain crackers. Serve the crackers with two slices of firm red tomato for an extra vitamin boost — juicytomatoesprovidevitamin C.

RELATED:The Top Foods High in Vitamin C

84

A Small Handful of Crunchy Pistachios for Protein and Healthy Fat

Pistachioscontain a powerful punch of protein, as well as a mixture of healthy monounsaturated and polyunsaturated fats, which can help reduce yourcholesterol levels. Lowering unhealthy “LDL” cholesterol can also cut your risk of developing heart disease, a common complication of diabetes,according to the CDC.

A 1-oz portion (or 49 pistachio nuts without the shell) equals about 160 calories, per the USDA. They’re also a good source of fiber, with 3 g.

85

Baked Cheese Crisps and Sliced Veggies

Select a great-tasting, low-calorie bakedcheesecrisp or cracker when you want a tasty snack. These are available in the snack aisle at the grocery store. A 1-oz serving from the brandMoon Cheese, which is made from 100 percent cheese, contains just 1 g of carbs.

This snack complements any sliced raw veggie, which is a naturally fat-free, low-cal snack. Cheese crisps taste delicious, for example, with a 1-cup serving of cool, crisp, andhydratingcucumber slices.

86

Crunchy, Sliced Peppers and Low-Fat Garden Dip

You can reallyindulgewith this one! Slice 1 cup of sweet-tasting red bell peppers into strips for a crunchy snack, which,according to the USDA, contains more than 100 percent of the vitamin C you need in a day. Dunk them in ¼ cup of a creamy, low-fat garden vegetable dip to complete the snack.

You can buy a ready-made dip or make your own by mixing a prepackaged, low-sodium blend of seasonings with low-fat sour cream, low-fatcottage cheese, or plain low-fatGreek yogurt.

Any way you slice it, you’ll enjoy the satisfying flavors in this good snackfor people with diabetes.

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Fresh, Low-Fat Mozzarella and Juicy Tomatoes

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Calcium-Rich Nonfat Greek Yogurt With Fruit

A 1-cup container of plain nonfatyogurtwith some fresh fruit is a nearly perfect snack — it’s a sweet treat that is also nourishing.

Yogurtprovides a balanced intake of protein, carbohydrates, vitamins, and minerals, while the fruit adds disease-fightingantioxidants to your diet, according to the Mayo Clinic. Fruit is also a good source of heart-healthy and digestion-friendly fiber. If you haven’t yet, try Greek yogurt, which has a satisfyingly rich texture and more protein than regular yogurt. One cup of Greek yogurt contains an impressive 24 g of protein, according to the USDA.

Yogurt is also a source ofprobiotics, which play a role in good gut health. One study suggested that combining fruit and yogurt enhances their benefits, since together they offer both probiotics as well as prebiotic fiber (which feeds the probiotics), a one-two punch that may aid in weight loss and improve heart health, making it an especially good snack specifically for those who have type 2 diabetes.

89

Heart-Healthy Avocado and Lime

One of Palinski-Wade’s favorite go-to snacks is an avocado. Not only is thissuperfood one of the best sources ofheart-healthy monounsaturated fatsaround, it’s also a time-saving snack that’s easy to slice and go. Avocado is packed with fiber, and though it’s considered a fruit, it’s a low-sugar option, making it ideal to incorporate in a diabetes diet, notes the American Diabetes Association (ADA).

Try topping your slices with a squeeze of lime juice and a bit of sea salt for extra flavor. It’s important to remember thatavocadosare calorie-dense, so be aware of proper portion size. According to the USDA, a ½-cup portion (about ½ of an avocado) is a manageable 120 calories and, with 5 g of fiber (an excellent source) will keep you feeling full until your next meal.

RELATED: The Best Superfoods for People With Diabetes

90

Store-Bought or Homemade Sugar-Free Frozen Juice Bars

Cool your cravings with asugar-freefrozen fruit pop. This refreshing snack is perfect on a hot afternoon — or anytime, really!

Try a variety of fruit flavors to mix it up for your taste buds, and look for frozen juice bars that have 70 calories or fewer. One sugar-free pop has about 6 g of carbs,according to the USDA, which fits into snack recommendations. (It’s also sodium- and fat-free, to boot.) Or make your own ice pops by freezing4 oz of unsweetened juiceinmolded containers and adding your own sticks, which also supplies 15 g of carbs.

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91

Peanut Butter and Jelly on a Whole-Grain English Muffin

The good news about peanut butter: Including it in your breakfast can help improve satiety, reduce hunger, and decrease after-meal glucose levels, according to research.

Spread 1 tbsp on one half of a high-fiber, whole-grain English muffin for a wholesome, nourishing snack. One option,Smucker’s Natural Creamy Peanut Butter, roughly contains 95 calories, 8 g of fat (including 1.5 g of saturated fat), 3.5 g of carbs, and 4 g of protein. Meanwhile, one whole-grain English muffin from Thomas’ has an estimated 120 calories, 1 g fat (including 0.5 g saturated fat), 23 g carbs, and 5 g protein.

Top it off with 1 tbsp of sugar-free jelly for a PB&J that is not only satisfying but alsogood for you. Smucker’s Sugar-Free Strawberry Preserves, for example, contains no fat or protein and only 5 g carbs.

92

Sweet and Savory Pears and Prosciutto

Jennifer Shrodes, RD, CDCES, of the Ohio State University Wexner Medical Center in Columbus, recommends that people with diabetes prioritize blood sugar-friendly choices — and make them incredibly tasty. One classic protein-and-carb combo is a half piece of fruit, like an apple or pear, with thinly sliced prosciutto, which is dry-cured ham.

Here’s what you’ll get from this fancy-feeling snack: Two thin slices of prosciutto contain 70 calories, 5 g fat (2 g saturated fat), 1 g carbs, and 8 g protein, according to the USDA. One-half of a juicy pear has 50 calories, no fat or protein, and about 14 g of carbs, per the USDA. (Vegetarian? Swap prosciutto for a string cheese.)

93

Refreshing Cantaloupe and Creamy Cottage Cheese

Low-fat and low-sodium cottage cheese enhances the natural sweetness of cantaloupe in this snack. Top 1 cup of cut-up melon with ¼ cup of low-fat cottage cheese. The melon is an excellent source ofvitamins Aand C,per the USDA. Plus, thelow-fat cottage cheeseadds 6 g of protein to the snack and supplies a good source of calcium. Add a sprig of mint to add a punch of color and flavor.

RELATED:A Guide for Eating Dairy When You Have Diabetes

94

High-Protein, Low-Calorie Shrimp co*cktail

Fresh shrimp is an easy win for snacking to stabilize your blood sugar. Make sure that your shrimp is steamed, boiled, or sauteed, as eating fried shrimp will add unhealthy saturated fat. Eating fried seafood one or more times per week is also associated with a 14 percent increased risk for diabetes, according to one study. Each shrimp with co*cktail sauce equals 28 calories, 4 g protein, no fat, and 2 g carbohydrate, per the USDA.

co*cktail sauce will provide sodium. To reduce the salt in this snack, Palinski-Wade suggests enjoying the shrimp with fresh salsa or chopped tomatoes. Shrimp co*cktail is a great pick if you’re dining at a restaurant or ordering in and want a healthy appetizer that won’t spike your blood sugar and send it crashing later.

95

A Couple of Dark Chocolate-Covered Strawberries

Strawberriesare naturallyfat-free, making them a healthy choice for diabetes, and they’re also rich in vitamin C. One cup provides your entire DV of the vitamin,according to the USDA. Their sweetness when they’re ripe makes this snack taste rich and decadent, too.

Dip these juicy fruits in creamy dark chocolate to create a thin coating. Dark chocolate has less added sugar compared withmilk chocolate, notes the USDA. This added dimension of flavor will have you savoring each bite. Mind your portions: Three or four of thesechocolate-covered berrieshave 13 g of carbs and 120 calories.

96

Sugar-Free Fruit-Flavored Gelatin Topped With Fat-Free Whipped Cream

A sparkling, fruit-flavored gelatin (go with ½cup) topped with whipped cream is refreshing and pleasantly satisfying.

You can make this snack completely guilt-free by choosing a sugar-free gelatin — a snack-sized container of gelatin made with low-calorie sweetener contains 4 g of carbs for fewer than 19 calories,per the USDA. Top it with 1 tbsp ofsugar-free whipped toppingto add some sweetness.

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Fat-Free and Sugar-Free Frozen Yogurt With a Fruit Topping

Enjoy this cool, creamy, low-cal snack anytime — just be sure to stick to a ½-cup portion.One brand,Kemps, sells a vanilla version that has 24 g of carbs and no added sugar. It is also a good source of calcium for a 2/3-cup serving (180 mg, to be exact).

To add variety, try different flavors, and feel free to top the frozen yogurt with a few smallberriesor a teaspoon (tsp) of choppednuts— this will add even more flavor, texture, and nutrition.

Additional reporting byBarbara Kean;Deborah L. Blood, RD, CDE; andDebbie Strong.