PUBLISHED
August 20, 2024
Choosing the right snacks when you have diabetes can be challenging, but it doesn’t have to be boring. This evidence-based article, attributed to Healthline is medically reviewed by Kathy W. Warwick.
It is utmost important to value snacks that are high in fiber, protein, and healthy fats for a diabetic diet. The snacks sontain key nutrients that can help keep your blood sugar levels stable. The information provided here is backed by scientific evidence, written by experts, and fact-checked by professionals. The Healthline team of licensed nutritionists and dietitians strives to present accurate, unbiased information, considering all sides of the argument.
Dive into this list of 21 diabetic-friendly snacks that are both tasty and healthy.
Hard-Boiled Eggs
A powerhouse of protein, hard-boiled eggs are perfect for keeping your blood sugar in check. Just one egg offers over 6 grams of protein, helping to prevent spikes in blood sugar. Studies have shown that regular egg consumption can significantly reduce fasting blood sugar and improve long-term blood sugar control. Enjoy them plain or with a dollop of guacamole.
Yogurt with Berries
A delicious combination, yogurt and berries offer antioxidants, fiber, and probiotics, all of which contribute to better blood sugar management. Greek yogurt, in particular, is packed with protein, making this snack a perfect choice for stabilizing blood sugar levels.
Handful of Almonds
Almonds are rich in vitamins, minerals, fiber, and healthy fats. Studies indicate that they can help lower blood sugar levels and insulin resistance, making them an excellent snack for those with diabetes. However, stick to a small portion to avoid excess calorie intake.
Veggies and Hummus
Pairing raw veggies with hummus gives you a snack full of fiber, vitamins, and healthy fats. Hummus, made from chickpeas, is particularly beneficial for blood sugar control when consumed in moderation.
Avocado
With high fiber content and healthy fats, avocados are a diabetes-friendly food that can prevent blood sugar spikes. Whether enjoyed on their own or as guacamole, they’re a nutritious and satisfying snack.
Sliced Apples with Peanut Butter
This classic combination is not only tasty but also packed with nutrients like fiber, vitamins, and healthy fats. Apples contain antioxidants that protect pancreatic cells, while peanut butter adds protein and magnesium, both of which are beneficial for blood sugar control.
Roasted Chickpeas
Chickpeas are a nutritious legume with plenty of protein and fiber. Roasting them makes for a crunchy, diabetes-friendly snack that can help regulate blood sugar levels.
Cottage Cheese
Cottage cheese is rich in protein and low in carbs, making it a great snack for stabilizing blood sugar. Enjoy it on its own or mix it with fruit for extra fiber.
Cheese and Whole-Grain Crackers
Whole-grain crackers paired with cheese make a balanced snack that can help keep blood sugar levels steady. Choose 100% whole-grain crackers to avoid refined flour and added sugars.
Tuna Salad
Tuna is high in protein and contains beneficial omega-3 fatty acids. Make a healthy tuna salad by mixing tuna with Greek yogurt or cottage cheese instead of mayonnaise.
Popcorn
Air-popped popcorn is a low-calorie, whole-grain snack that is great for people with diabetes. Its fiber content and low-calorie density help manage weight and blood sugar levels.
Chia Seed Pudding
Chia seeds are loaded with fiber, protein, and omega-3 fatty acids. When made into a pudding, they provide a slow-release energy boost, helping to maintain stable blood sugar levels.
Edamame
Edamame are protein-packed green soybeans that help lower blood sugar and insulin resistance. Steam them and add your favorite seasonings for a nutritious snack.
Homemade Protein Bars
Making your own protein bars allows you to control the ingredients, reducing added sugars and unhealthy fats. Use peanut butter, oats, and whey protein for a diabetes-friendly option.
Peanut Butter Celery Sticks
Celery sticks with peanut butter are low in calories and rich in antioxidants. Adding peanut butter provides extra protein and fiber, making this snack both healthy and satisfying.
Egg Muffins
Egg muffins, made with eggs and veggies, are a protein-packed snack that helps keep your blood sugar stable. Prepare them in advance for a quick, nutritious option.
Carrot Sticks with Guacamole
Carrot sticks are a crunchy, low-carb option that pairs perfectly with guacamole, offering fiber and healthy fats. This combination is great for stabilizing blood sugar levels.
