Table of ContentsView AllTable of ContentsTipsPeanut ButterEggsChickpeasFruitNutsMeat and FishCheesePopcornSpecialty DessertsVegetables
Table of ContentsView All
View All
Table of Contents
Tips
Peanut Butter
Eggs
Chickpeas
Fruit
Nuts
Meat and Fish
Cheese
Popcorn
Specialty Desserts
Vegetables
On the other hand, poorly chosen snacks—those high in calories, saturated fat, sodium, and sugar—can lead to weight gain, elevated blood pressure, and out-of-control blood glucose.
Verywell / Getty Images
This article provides diabetes-friendly snack tips and ideas that are simple to prepare, healthy, and won’t spike your blood sugar.
Guidelines for Blood Glucose Monitoring
1:367 Ways to Eat Healthy on a Diabetes Diet
1:36
7 Ways to Eat Healthy on a Diabetes Diet
Tips for Healthy Snacks
Besides keeping calories in check, it’s important to approach snacking in ways that won’t negatively impact your blood sugar levels while keeping you satisfied until your next meal. This means being aware of:
The first place to start may be talking to your healthcare provider, aregistered dietitian nutritionist (RD or RDN), or a registered dietitian who is also aCertified Diabetes Care and Education Specialist (CDCES)to determine the snacks needed based on:
One aspect of snacking that does apply to almost everyone is consistency. Eating both meals and snacks at the same time every day will help to make blood glucose levels more predictable.
An ideal snack for diabetes management will combine whole foods and include a combination of the following:
Limiting sweets, sugar-added beverages, and processed and refined baked goods (like cookies and cake) can help prevent blood sugar spikes, weight gain,inflammation, and more.
To determine the amount of carbs that’s best for you, test your blood sugar often to see how it responds to various amounts and combinations of nutrients.
The following foods offer a variety of delicious between-meal snacks that meet the criteria above and perhaps inspire you to create your own.
Healthier (More Nutritious) Snacks With Diabetes
Peanut butter contains healthy fats and protein which can help prevent blood sugar spikes.Look for brands that don’t have added sugar and enjoy peanut butter in the following ways:
Almond or cashew butter can also be substituted for peanut butter.
Crafting a Meal Plan for People With Type 2 Diabetes
Combining eggs with a carbohydrate source provides a balance of carbohydrates, fat, and protein to help keep blood sugars stable. Try any of the following combinations:
Chickpeas, or garbanzo beans, are an excellent snack for people with diabetes because they contain 7 grams of protein, 22 grams of carbohydrates, and 6 grams of fiber, which slows digestion and helps stabilize blood sugar levels.You can roast chickpeas or make hummus at home or buy them at most grocery stores. Ways to enjoy chickpeas as a snack include:
Berries are rich in antioxidants and a good source of fiber. Blueberries, in particular, are rich in antioxidants calledanthocyaninsthat research shows may help regulate blood sugar levels. They’re also associated with a lower risk of type 2 diabetes and weight loss, among other health benefits.
Combineberriesor other fruit with a protein source, such as:
Nuts and seeds contain heart-healthy fats. Several studies have shown nuts stabilize blood sugar levels in people with diabetes.In addition, almonds may benefit heart health and promote weight management—two major factors in preventing and treating type 2 diabetes.
Ways to enjoy nuts as a snack include:
Since nuts are high in calories, it’s best to keep the serving small (not more than 1/4 cup) when enjoying them as a snack.
Foods containing mostly protein take three to four hours to digest and have little effect on blood sugar.Protein foods can be eaten alone as a snack if you’re hungry but your blood sugar is elevated, or they can be combined with a carbohydrate source to keep blood sugars more level. Snack options may include:
Keep in mind some of these examples are higher in sodium and it is best to limit processed meats, so choose these snacks occasionally.
Best Snack Bars for Diabetes
An ounce of cheese contains 7 grams of protein and depending on whether you choose a low-fat or regular cheese, will have 2 to 8 grams of fat.This combination of protein and fat makes it unlikely to raise blood sugar levels.
Snacks with cheese might include:
Whenpopped without oil, popcorn is very low in calories and provides some fiber. Three cups of air-popped popcorn contains less than 100 calories, 18 grams of carbohydrates, and 3 grams of fiber.
You can also make it with oil or sprinkle grated parmesan on top to add some fat yet keep it healthier than traditional buttered popcorn.
Paper Bag PopcornYou don’t need a fancy gadget to pop popcorn without added oil. Simply pour enough popcorn into a paper lunch bag to cover the bottom in a single layer, fold the top of the bag down twice, place it folded-side up in the microwave, and hit the dedicated popcorn button.
Paper Bag Popcorn
You don’t need a fancy gadget to pop popcorn without added oil. Simply pour enough popcorn into a paper lunch bag to cover the bottom in a single layer, fold the top of the bag down twice, place it folded-side up in the microwave, and hit the dedicated popcorn button.
When a sweet snack is what you’re looking for aim for a healthier option, such as:
Most Americans (90%) don’t get the recommended amount of vegetables daily. Choosing snacks that include vegetables can help you reach the recommended daily intake of 2 to 3 cups.
Non-starchy vegetables contain fiber and are low in calories and carbohydrates, so they won’t typically raise blood sugar levels. Vegetable snack ideas include:
Summary
13 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Diabetes UK.Sugar and diabetes.
Lilly LN, Heiss CJ, Maragoudakis SF, et al.The effect of added peanut butter on the glycemic response to a high-glycemic index meal: A pilot study.J Am Coll Nutr. 2019 May-2019;38(4):351-357. doi:10.1080/07315724.2018.1519404
Nam T, Kim A, Oh Y. . Nutrients. 2023 Oct 27;15(21):4556.
Nam T, Kim A, Oh Y.Effectiveness of chickpeas on blood sugar: A systematic review and meta-analysis of randomized controlled trials.Nutrients. 2023;15(21):4556. doi:10.3390/nu15214556
U.S. Department of Agriculture FoodData Central.Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked.
Kalt W, Cassidy A, Howard LR, et al.Recent research on the health benefits of blueberries and their anthocyanins.Advances in Nutrition. 2020;11(2):224-236. doi:10.1093/advances/nmz065
Gulati S, Misra A, Pandey RM.Effect of almond supplementation on glycemia and cardiovascular risk factors in Asian Indians in north India with type 2 diabetes mellitus: A 24–week study.Metabolic Syndrome and Related Disorders. 2017;15(2):98-105. doi: 10.1089/met.2016.0066
Lee-Bravatti MA, Wang J, Avendano EE, King L, Johnson EJ, Raman G.Almond consumption and risk factors for cardiovascular disease: A systematic review and meta-analysis of randomized controlled trials.Advances in Nutrition. 2019;10(6):1076-1088. doi: 10.1093/advances/nmz043
Li SC, Liu YH, Liu JF, et al.Almond consumption improved glycemic control and lipid profiles in patients with type 2 diabetes mellitus.Metabolism. 2011;60(4):474-479. doi: 10.1016/j.metabol.2010.04.009
Joslin Diabetes Center.Carbs, protein, and fats - their effect on glucose levels.
U.S. Department of Agriculture FoodData Central.Snacks, popcorn, air-popped.
Centers for Disease Control and Prevention.Adults meeting fruit and vegetable recommendations - United States, 2019.
Meet Our Medical Expert Board
Share Feedback
Was this page helpful?Thanks for your feedback!What is your feedback?OtherHelpfulReport an ErrorSubmit
Was this page helpful?
Thanks for your feedback!
What is your feedback?OtherHelpfulReport an ErrorSubmit
What is your feedback?
