Living with diabetes means making smart choices about what you eat, especially when it comes to snacks. While it’s okay to enjoy a treat now and then, the goal is to choose foods that keep your blood sugar stable and your energy levels steady. The right snacks can help you feel full between meals, support your overall health, and prevent blood sugar spikes.
The key is picking snacks that are rich in fiber, protein, and healthy fats while being low in added sugars and refined carbs. You don’t need to feel limited—there are plenty of tasty, healthy options that are safe and satisfying. Below are ten great snack choices that can fit well into a diabetes-friendly lifestyle.
1. Greek Yogurt With Berries
Greek yogurt is a great snack because it’s high in protein, which helps keep you full and supports stable blood sugar levels. Adding a few berries like blueberries, strawberries, or raspberries gives you natural sweetness along with antioxidants and fiber.
Stick to plain, unsweetened Greek yogurt to avoid added sugars, and add your own toppings like cinnamon or chia seeds for extra flavor and nutrition.
2. Apple Slices With Peanut Butter
Apples are a good source of fiber and vitamins, and pairing them with a small amount of peanut butter makes for a balanced snack. The natural sugars in apples are released slowly when combined with the healthy fat and protein in peanut butter, which can help prevent blood sugar spikes.
Choose natural peanut butter with no added sugar or hydrogenated oils, and keep portions to about one tablespoon per snack.
3. Hummus With Veggie Sticks
Hummus is made from chickpeas, which are packed with fiber and protein. It’s also rich in healthy fats and iron. Pairing hummus with sliced vegetables like carrots, bell peppers, cucumbers, or celery makes a crunchy and satisfying snack.
This combination is low in carbs but high in nutrients, and it’s easy to prepare ahead of time. It’s also a great way to get in more vegetables throughout the day.
4. Hard-Boiled Eggs
Eggs are a powerhouse snack for people with diabetes. They’re full of protein and healthy fats, and they don’t cause blood sugar spikes. Hard-boiled eggs are easy to make in advance and take with you for a filling snack on the go.
You can eat them plain or add a sprinkle of pepper or paprika for flavor. Eggs also help keep you full longer, which may reduce overeating later.
5. Mixed Nuts or Seeds
A small handful of unsalted nuts or seeds makes a great snack between meals. They are rich in fiber, protein, and heart-healthy fats. Almonds, walnuts, pistachios, pumpkin seeds, or sunflower seeds all offer different health benefits and can help manage blood sugar levels.
Be mindful of portions—nuts are high in calories, so stick to about a quarter cup at a time. Avoid nuts that are coated in sugar, honey, or salty seasonings.
6. Avocado on Whole-Grain Crackers
Avocados are full of healthy fats and fiber, making them an excellent choice for blood sugar control. Spread a few slices of avocado on whole-grain crackers for a simple, nutritious snack.
The healthy fats in avocado help slow down the digestion of carbohydrates, keeping blood sugar more stable. For extra flavor, add a dash of lemon juice or a pinch of chili flakes.
7. Low-Fat Cheese With Cherry Tomatoes
Cheese provides protein and fat, which help you feel full and keep your blood sugar steady. Pairing cheese with cherry tomatoes adds fiber and vitamins, and the combination makes for a delicious and easy snack.
Choose low-fat cheese if you’re watching calories, and look for options that are lower in sodium. String cheese, cottage cheese, or small cheese cubes all work well.
8. Cottage Cheese With Cucumber Slices
Cottage cheese is high in protein and low in carbs, making it a smart choice for people with diabetes. When paired with sliced cucumbers, it becomes a refreshing and filling snack.
Cucumbers are low in calories and carbs, and they add a nice crunch. You can season the cottage cheese with a bit of pepper or fresh herbs like dill or chives for added flavor.
9. A Small Handful of Popcorn
Air-popped popcorn is a whole grain, and in small portions, it can be a healthy snack option for those with diabetes. It’s low in calories and has fiber, which helps with digestion and blood sugar control.
Avoid microwave popcorn with lots of butter or salt. Instead, make your own and add a sprinkle of cinnamon, paprika, or a little Parmesan cheese for flavor.
10. Chia Pudding
Chia seeds are tiny but powerful. They’re high in fiber, protein, and omega-3 fatty acids. When mixed with a liquid like unsweetened almond milk and left to sit, they form a pudding-like texture that makes a great snack.
You can prepare chia pudding the night before and keep it in the fridge. Add a few berries or a small slice of banana for natural sweetness. It’s filling, nutritious, and helps keep your blood sugar stable.
