Diet and Nutrition: What Are Good Snacks for People With Diabetes?

Snacking is a common habit for most people, but if you have diabetes, it can be a crucial part of managing your blood sugar. So, you may have wondered, what are good snacks for people with diabetes?

Many types of snack foods are highly processed and lacking in the right balance of nutrients to support healthy blood sugar levels. That's why it's important to know if a certain snack is right for those with diabetes and, overall, how smart snacking can support blood sugar and general health.

What Should a Snack for People With Diabetes Include?

Many people focus on limiting or avoiding sugar when they think about managing their diabetes and blood sugar. While this is a good practice, there are other nutritional elements to focus on, as well.

A healthy snack for those with diabetes involves one or more of the following components:

• High fiber, complex carbohydrates. Fiber is a type of indigestible carbohydrate that slows down the absorption of carbohydrates from the foods you eat and supports insulin sensitivity. Eating snacks rich in fiber can support better blood sugar control. Fiber is also good for heart health because it lessens the amount of fat and cholesterol absorbed from foods.

• Lean protein. Unlike carbs, protein has minimal to no impact on blood sugar levels and instead can help improve overall blood sugar control. Pairing protein with high-fiber carbs will also give you a more nutrient-dense snack, help satisfy your cravings and keep you fuller for longer.

• Healthy fats. Like protein, fat does not raise blood sugar levels. It can also promote a feeling of fullness and satisfaction when eating, potentially helping you eat less.

Taken together, these help slow down the digestion of various nutrients and the rate at which they're absorbed into the bloodstream. This helps to promote a stable blood sugar response, preventing your levels from becoming too high or dropping too low. Fiber, protein and fats also support normal insulin sensitivity, which refers to how well your body responds to the hormone insulin that helps lower blood sugar levels.

10 Healthy Snacks for People With Diabetes

So, what are good snacks for people with diabetes? Here are 10 examples of healthy snacks for people with diabetes that are low in sugar and high in fiber, protein and/or healthy fats:

1. Baked pita chips or whole-wheat crackers dipped in hummus.

2. Apple or banana slices topped with nut butter.

3. A hard-boiled egg paired with a piece of fruit.

4. Vegetable slices dipped in guacamole.

5. Air-popped popcorn tossed with a handful of nuts.

6. Plain, low-fat Greek yogurt topped with berries and chia seeds.

7. A whole-wheat English muffin topped with canned tuna or salmon, prepared as desired.

8. A slice of whole-grain toast topped with sliced avocado, seasoned as desired.

9. Shelled edamame.

10. Oatmeal mixed with nut butter and chia or flax seeds.

In addition to these examples, there are endless combinations of other healthy options that will provide lasting energy and you can look forward to eating. Ultimately, you can pick and choose what sounds best and is most practical for your lifestyle and food preferences.

What Snacks Should You Avoid If You Have Diabetes?

Some nutrients and foods can make managing your blood sugar harder — or contribute to other health problems.

Examples of snacks that people with diabetes should avoid or limit include:

• Foods and beverages high in added sugar. This may include sugary desserts, soda and many packaged snack foods. Added sugars provide little nutrients and cause a sharp spike in blood sugar levels that's likely to crash not long after you eat. This makes controlling blood sugar levels more difficult.

• Salty foods. Frequently eating foods high in salt, such as chips, condiments and most packaged convenience foods, raises your risk of developing high blood pressure. Given that people with diabetes are already twice as likely to develop high blood pressure than those without it, these are foods that should be limited.

• Fried foods. Examples include french fries and many fast foods. These foods are high in salt and less-healthy sources of fat that can promote inflammation in your body. This can harm your health and make it harder to control your diabetes.

How Often Should You Snack?

Many people with diabetes do best at eating every two to three hours. However, not everyone with diabetes needs to snack, and there are no set rules on how often to do so.

The decision of whether or not to snack should be guided by your hunger and blood sugar levels, rather than out of habit. This is because consuming too many snacks (even if they are healthy) may cause your blood sugar levels to rise too high or contribute to excess calories that can lead to unwanted weight gain.

Other Considerations in Creating Smart Snacks

In addition to what you choose to eat, there are other things to keep in mind when snacking with diabetes.

Here are some other tips:

1. Create snack pairings. Rather than eat carbs on their own, it's best to pair them with a source of lean protein or a healthy fat. This will provide a nutrient-dense and satisfying snack that will promote the best blood sugar control.

2. Watch your portion sizes. One serving of carbohydrates is 15 grams. However, this may not be the same as the serving size that's listed on a nutrition facts label. You may need one or two servings of carbohydrates per snack depending on factors like your age, body size and unique metabolism. It's a good idea to become familiar with what one serving of carbs looks like to help you create the right portion sizes for blood sugar control.

3. Monitor your blood sugar levels. This should be done throughout the day so you can see patterns and help guide your eating. In most cases, the decision to have a snack should be guided by your own hunger — yet, if your blood sugar drops too low, you may need to eat right away to get it back up to a healthy level. It's always a good idea to keep healthy and portable snacks with you and to not go too long without eating.

Snacking is a normal part of managing your diabetes, but not all snacks are healthy choices. By incorporating snacks that are rich in fiber, protein and healthy fats into your daily routine, you can manage your diabetes effectively in a delicious and satisfying way.

Clinically reviewed on Sept. 11, 2023.