If you have diabetes, choosing nutrient-rich snacks high can help promote fullness without causing your blood sugar to rise too high. This can include avocados, chickpeas, and almonds.
Choosing healthy snacks can be difficult when you have diabetes.
The key is to choose snacks that are high in fiber, protein and healthy fats. These nutrients will help keep your blood sugar levels under control.
It’s also important to snack on nutrient-dense foods that promote overall health.
This article discusses 21 excellent snacks to eat if you have diabetes.
Hard-boiled eggs are a healthy snack for people with diabetes.
Their protein content really makes them shine. One large hard-boiled egg provides
In one
By the end of the study, they experienced significant reductions in their fasting blood sugar levels. They also had lower hemoglobin A1c, which is a measure of long-term blood sugar control.
Eggs can
You can enjoy a hard-boiled egg or two for a snack on their own, or garnish them with a healthy topping like guacamole.
Yogurt with berries is an excellent diabetes-friendly snack for a variety of reasons.
First, the antioxidants in berries may
Additionally, berries are a great source of fiber. For example, a 1-cup (150-gram) serving of blueberries provides
Yogurt is also known for its ability to lower blood sugar levels. This is partly due to the probiotics it contains, which m
Furthermore, yogurt is rich in protein, which
Yogurt and berries taste great together as a snack, as the sweetness of the berries helps balance out the tartness of the yogurt. You can simply mix them together, or layer them on top of each other to make a parfait.
Almonds are very nutritious and convenient to snack on.
A 1-ounce (28-gram) serving of almonds provides
In
The ability of almonds to help stabilize blood sugar is likely due to the combination of fiber, protein and healthy fats
What’s more, almonds may also
Since almonds are quite high in calories, it is best to limit your portion size to about a handful when eating them as a snack.
Hummus is a creamy spread made from chickpeas. It tastes great when paired with raw veggies.
Both vegetables and hummus are good sources of fiber, vitamins and minerals.
Additionally, hummus provides a
One
You can experiment with dipping several types of vegetables in hummus, such as broccoli, cauliflower, carrots and bell peppers.
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If you have diabetes, snacking on avocado may help manage your blood sugar levels.
The
One
You can eat avocado on its own, or make it into a dip such as guacamole. Since avocados are quite high in calories, it is best to stick with a serving size of one-fourth to one-half an avocado.
Sliced apples paired with nut butter make for a delicious and healthy snack that’s great for people with diabetes.
Apples are rich in several nutrients,
Both apples and peanut butter are also very high in fiber.
Apples have been studied specifically for their potential role in diabetes management. The polyphenol antioxidants they contain are thought
You can also try pairing other types of fruit with peanut butter, such as bananas or
Beef sticks are convenient, portable and diabetes-friendly.
What makes beef sticks an excellent snack for people with diabetes are their high protein and low carb contents.
Most beef sticks provide around
If possible, consider purchasing beef sticks that are made with
It is important to note that beef sticks can be high in sodium, which can lead to high blood pressure in some people if consumed in excess. Thus, if you eat beef sticks, make sure to consume them in moderation.
Chickpeas, also known as garbanzo beans, are an incredibly healthy legume.
There are about 7 grams of protein and 6 grams of fiber in a
Research has shown that consuming chickpeas and other legumes on a regular basis may play a role in reducing diabetes risk, thanks to their potential to
In one
One way to make chickpeas easy to snack on is by roasting them, which makes them crunchy and convenient. They taste great when roasted with olive oil and seasonings of your choice.
Turkey roll-ups are an easy snack to make.
They are essentially a breadless sandwich wrap consisting of turkey breast slices wrapped around low-carb contents of your choice, such as cheese and veggies.
Turkey roll-ups are a great snack option for people with diabetes due to their low carb and high protein contents, which will
In addition, the protein in turkey roll-ups may
To make a turkey roll-up, simply spread a tablespoon (about 10 grams) of cream cheese onto a slice of turkey and wrap it around sliced veggies, such as cucumbers or bell peppers.
Cottage cheese is a great snack for people with diabetes.
A
Interestingly, eating cottage cheese may help manage your blood sugar.
In one older study, men who ate 25 grams of cottage cheese with 50 grams of sugar had
The blood sugar-lowering effects of foods such as cottage cheese may be
Cottage cheese tastes great plain, but you can also combine it with fruit for extra nutrients and fiber.
“Cracker sandwiches” are a popular snack, and you can make them on your own by topping a few whole-grain crackers with cheese slices.
They are a good snack choice if you have diabetes. While crackers can be high in carbs, the fat in the cheese and fiber in the crackers
Consumption of dairy products, like cheese, is linked with a
Make sure you choose your crackers carefully, as many brands are high in refined flour and added sugar, which may negatively affect blood sugar levels. To avoid these ingredients, always choose crackers made with 100% whole grains.
Tuna salad is made by combining tuna with mayonnaise and other ingredients, such as celery and onions.
A
Additionally, tuna provides small amounts of omega-3 fatty acids, which have been shown to help manage diabetes due to their potential to lower inflammation and
You can make tuna salad even healthier and higher in protein by mixing it with cottage cheese or yogurt, rather than mayonnaise.
Popcorn is a very popular and healthy whole-grain snack food.
It has been deemed
Snacking on low-calorie foods
In addition, popcorn provides 1 gram of fiber per
Since most microwave popcorn is very high in salt and fat, some people may choose to make their own at home using an air popper.
Chia seed pudding is made by soaking chia seeds in milk until the mixture achieves a pudding-like consistency.
It’s a healthy snack for people with diabetes because chia seeds are rich in many nutrients that help stabilize blood sugar,
The fiber in chia seeds
Additionally, eating chia seeds has been shown to
Energy bites are a fantastic snack idea for people with diabetes.
They are a delicious and healthy snack made by combining and rolling ingredients of your choice into balls. Some common ingredients include nut butter, oats and seeds, such as in this recipe.
Most of the ingredients used to make energy bites are high in fiber and protein — two key nutrients
An added benefit of energy bites is their convenience. They don’t require baking, and you can carry them with you easily while you’re on the go.
Black bean salad is a healthy snack.
To make it, simply combine cooked black beans with chopped vegetables, such as onions and peppers, and toss them in a vinaigrette dressing.
Since black beans
In one
Black beans have also been shown to benefit heart health by
Trail mix is a snack made by combining nuts, seeds and dried fruit.
A
Trail mix also provides some healthy fats and fiber from the nuts and seeds, which have
The key is to avoid adding too much dried fruit to your trail mix, as it is quite high in sugar and may spike your blood sugar if you consume too much.
Additionally, it is very high in calories, so you should avoid eating too much trail mix at once. A reasonable serving size is about a handful.
Edamame are unripe, green soybeans that are still in their pods. They are a very nutritious and convenient snack.
There are 18 grams of protein and 8 grams of fiber in a
Consuming soy foods, such as edamame, is linked with a
Edamame is typically served steamed, and you can enhance its flavor by mixing it with seasonings of your choice.
Protein bars are a great snack option for people with diabetes due to the significant amount of protein they provide.
Many store-bought protein bars are high in added sugar, so it’s beneficial to make your own.
This recipe for homemade protein bars includes peanut butter, whey protein and oat flour. To lower its sugar content, you can reduce the amount of honey and omit the chocolate chips from the recipe.
You can also try Lara Bars, a popular type of protein bar made with a minimal number of ingredients.
A popular way to enjoy celery sticks is by dipping them in peanut butter. It’s another healthy snack option for people with diabetes.
First, celery sticks are very low in calories, providing only 14 calories
Furthermore, celery contains antioxidants called flavones, which
Adding a tablespoon or two (about 16–32 grams) of peanut butter to celery sticks adds some extra
Egg muffins are made by mixing eggs with vegetables and then baking them in a muffin tin. They make a quick, healthy snack for people with diabetes.
The main benefits of this diabetes-friendly food are the protein from the eggs and fiber from the veggies. Eating these may help keep your blood sugar stable.
This egg muffin recipe combines eggs with bell peppers, onions, and spinach, in addition to some seasonings and hot sauce.
What snacks don’t raise blood sugar?
Examples of snacks that won’t raise your blood sugar include eggs, unsweetened nuts, and berries.
What chips are okay for diabetics?
Examples of chips that can be okay to eat if you have diabetes include baked potato chips, sweet potato chips, or tortilla chips with no additional flavoring.
That said, these can be high in added sodium, which can negatively affect your blood pressure. In addition, if you eat too many they can also raise your blood sugar. It’s best to limit yourself to 10-15 chips at a time or a small snack-size bag. This equals to about a 1 oz serving size or 15 g.
A healthier choice would be to make your own chips from fresh sweet potatoes, for example. Just be mindful of how much salt and oil you use. Try making them in an air fryer, if possible.
What is the best evening snack for diabetics?
According to a
That said, the improvement in insulin sensitivity was not evident when compared to subjects who didn’t have any bedtime snacks. Another good choice is lower-fat Greek yogurt with berries, which are a healthy carb and can help prevent low blood sugar at night.
There are plenty of healthy snack options to choose from if you have diabetes.
A good rule of thumb is to choose foods that are high in protein, fiber, and healthy fats, all of which are known to help maintain healthy blood sugar levels.
Individuals with type 2 diabetes have a higher risk of obesity and chronic illnesses, such as heart disease. Thus, it is also important to focus on foods that are nutrient-dense and healthy overall.
Snacking when you have diabetes doesn’t have to be difficult. There are many quick and easy snacks you can prepare and eat even when you’re on the go.
For more tips on living with type 2 diabetes, download our free app, T2D Healthline, and connect with real people living with type 2 diabetes. Ask diet-related questions and seek advice from others who get it. Download the app for iPhone or Android.
