Table of ContentsView AllTable of ContentsOn-the-Go SnacksSweet and Savory SnacksNightly SnackingCheese and DiabetesBonus Snack Ideas
Table of ContentsView All
View All
Table of Contents
On-the-Go Snacks
Sweet and Savory Snacks
Nightly Snacking
Cheese and Diabetes
Bonus Snack Ideas
Whole foods should be at the top of everyone’s snack list. Unlike highly processed foods, whole foods retain nutrients and fiber without the added saturated fat, sugar, and salt. Foods such as fresh fruits and vegetables, whole grains, and nuts are all healthy snacks for diabetes.
Snacks comprise about 25% of the average adult’s energy intake.When you have diabetes, you may need to snack between meals or after an early dinner to keep your blood sugar up.
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On-the-Go Snacks for Diabetes
Experts recommend using snack time to add more veggies, fruits, whole grains, and healthy fats to satisfy hunger and boost energy.Snacks should be low in calories andcarbohydrates (carbs), and high in fiber and other nutrients. There are some easy snacks that typically don’t cause a dramatic rise in blood glucose.
Fruit
Keeping a bowl offruiton hand makes it easy to eat anytime. Consider cutting melons or other fruits into ready-to-eat portions. Always check labels for added sugars on canned or frozen fruit. Good choices include:
Non-Starchy Vegetables
Non-starchy vegetablesare another low-carb, nutrient-rich snack group that includes quick treats such as:
Non-starchy vegetables arelow in carbs.Although you can eat them relatively freely, you have to consider your total daily carb count.
Protein
Choose snacks that are high in protein, which can help you feel full for longer.Some on-the-go healthy snacks include:
Other Healthy Snacks for DiabetesAdditional healthy snacks people with diabetes can eat on the go include:A sugar-free PopsiclePlain or lightyogurtRice or oat cakesA few ounces of applesauceUp to 3 cups of light popcornA few whole-grain crackers
Other Healthy Snacks for Diabetes
Additional healthy snacks people with diabetes can eat on the go include:A sugar-free PopsiclePlain or lightyogurtRice or oat cakesA few ounces of applesauceUp to 3 cups of light popcornA few whole-grain crackers
Additional healthy snacks people with diabetes can eat on the go include:
Many brands of diabetes-friendlysnack bars(Fiber One, Kind, Quest, and Kashi) are easy to grab and go. Remember to check labels and factor them into your daily meal plan. Moderation is key.
Theglycemic index(GI) is a measurement of how quickly foods containingcarbohydratesincrease blood sugar (glucose). The index ranges from 0 to 100, with pure glucose at 100. Foods at 0–55 are low-GI foods that tend to increase glucose slowly. Foods at 56–69 are moderate, and foods listed at 70 and above are high-GI foods, which tend to increase blood glucose rapidly. Snacking on low-GI foods can help you avoidblood glucose spikes.
Sweet and Savory Diabetes-Friendly Snacks
Instant oatmeal is more processed, but rolled or steel-cutoatmealscores on the lower end of the GI.Oatmeal makes a great snack, especially if you add toppings such as fruit or cinnamon. For a creamier texture, mix in small amounts ofnut butter. As always, check nut butter labels for added sugars.
Chia seedsare a low-GI food, and adding them to certain foods can make a great snack. You can also try chia seed pudding.
Sweet potatoesare high in carbs but packed with fiber and other nutrients.As long as you consider your total daily carb count, you can still enjoy a sweet potato snack such as:
Which Snacks Fill You Up the Longest?
If you want to feel full longer, look toprotein-rich foods. Protein affects hormones, such as glucagon-like peptide 1 (GLP-1) andghrelin, which are associated with appetite control and satiety (feeling full).
A Word From VerywellDepending on your daily carbohydrate goal, snacks should ideally contain 15–30 grams of carbohydrates each. Pair carbohydrates with fat or protein to help you stay full for longer and minimize blood sugar spikes.—JAMIE JOHNSON, RDN, MEDICAL EXPERT BOARD
A Word From Verywell
Depending on your daily carbohydrate goal, snacks should ideally contain 15–30 grams of carbohydrates each. Pair carbohydrates with fat or protein to help you stay full for longer and minimize blood sugar spikes.—JAMIE JOHNSON, RDN, MEDICAL EXPERT BOARD
Depending on your daily carbohydrate goal, snacks should ideally contain 15–30 grams of carbohydrates each. Pair carbohydrates with fat or protein to help you stay full for longer and minimize blood sugar spikes.
—JAMIE JOHNSON, RDN, MEDICAL EXPERT BOARD
Facts About Diabetes and Nightly Snacking
However, a healthcare provider may recommend snacking at bedtime to keep your blood sugar from getting too low while sleeping. You may also need a snack if you eat dinner early. If you have any concerns about nighttime snacking, discuss them with yourendocrinologistor other healthcare provider.
Foods to Avoid
Cheese and Diabetes: What Is Ideal?
It’s safe for most people with diabetes to eat cheese in moderation. It’s a good source of protein, which helps you feel full. The downside is that it can also be high in saturated fat and salt.Cottage cheeseis a good choice, but try to avoid processed cheese spreads.
Look forlow-fat, low-sodium cheeses. Portion size may vary according to the type of cheese, but a single portion is typically about an ounce.For a more substantial snack, pair cheese with a high-fiber food.
Bonus Diabetes Snack Ideas
When looking for healthy snack ideas for diabetes, try foods that have no added sugar and are keto-friendly and vegan.
No Added Sugar
Snacks with no added sugars would include all fresh fruits and vegetables, as well as some frozen, canned, or dried varieties. Always check labels, but others may include:
Is It Really Sugar Free?“Sugar-free” doesn’t necessarily mean there’s absolutely no sugar. Here’s how to decipher sugar claims on food labels:Sugar-free: Has less than 0.5 grams of sugar per servingReduced sugar: Has at least 25% less sugar per serving than the regular versionNo sugar added or without added sugars: No sugar or sugar-containing ingredient is added during processing
Is It Really Sugar Free?
“Sugar-free” doesn’t necessarily mean there’s absolutely no sugar. Here’s how to decipher sugar claims on food labels:Sugar-free: Has less than 0.5 grams of sugar per servingReduced sugar: Has at least 25% less sugar per serving than the regular versionNo sugar added or without added sugars: No sugar or sugar-containing ingredient is added during processing
“Sugar-free” doesn’t necessarily mean there’s absolutely no sugar. Here’s how to decipher sugar claims on food labels:
Keto-Friendly
Theketogenic dietfocuses on foods low in carbs and high in fats. Keto-friendly snacks include:
Gluten-Free
Thegluten-free dietrevolves around avoiding gluten, a protein found in many grains. Look for products marked “gluten-free.” Good snack options include fruits, vegetables, and lean meats. Other snack ideas include:
Vegan
Avegan dietconsists of eating plant-based foods and excluding all foods from animal sources or containing animal ingredients.So, fruits, vegetables, nuts, and seeds are all on the snack list. Other vegan treats are:
Summary
Thoughtful snacking can help you manage blood glucose levels. Whole foods like fruits, veggies, nuts, and seeds are convenient and healthy. For variety, combine these with nut spreads, yogurt, and more. And there’s a world of prepackaged, diabetes-friendly snacks to choose from.
Ideally, healthy snacks for diabetes should be rich in fiber and other nutrients and low in calories and carbs. Aregistered dietitianor other healthcare provider can make recommendations specific to your overall health.
19 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.
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