Try These Delicious Snacks and Manage Diabetes Without Compromise.
When it comes to snacks, managing diabetes shouldn’t feel like a challenge. By choosing the right treats, you can feel like you’re enjoying snack time while keeping your blood sugar levels steady and your energy high.
If you are dealing with diabetes, it is important to pick snacks able to fill you up without sending your blood sugar soaring. You should learn how to go for tasty options such as creamy avocados or delicious turkey rolls that you can have ready in a few minutes or flavorful chickpeas and crunchy almonds. Curious for more?
Here are 16 snack options that are both diabetes-friendly and satisfying.
1. Yogurt with berries
We have the perfect mix of creamy and sweet! Blueberries, for example, are packed with fiber, about 3.6 grams per cup, helping with slow digestion and keeping blood sugar steady. If you pair them with plain, nonfat Greek yogurt, this will not only add protein but is also linked to a lower risk of type 2 diabetes due to its probiotics. One cup of blueberries and a container of yogurt have about 27 grams of carbs, so it’s a balanced and delicious treat.
2. Almonds
A handful of almonds is amazing for people with diabetes. Almonds are a heart-healthy snack, and they can help you lower LDL (bad cholesterol), they are packed with magnesium, supporting healthy glucose metabolism. 28 grams, which is a handful, will offer you around 6 grams of carbs and 3 grams of fiber. They are perfect to keep your blood sugar steady and satisfy your hunger.
3. Hard-boiled eggs
Such a simple snack is packed with proteins and incredibly low in carbs. With around 6.3 grams of protein in each one, boiled eggs can keep your blood sugar steady after eating. They are also satisfying as they can curb hunger and even support weight loss. They are perfect for a grab-and-go option.
4. Turkey roll-ups
Looking for a simple, low-carb, and high-protein snack able to keep your blood sugar stable and curb your appetite? We got you!
Spread a tablespoon of cream cheese onto a slice of turkey and wrap it around crunchy veggies like bell pepper or cucumber. This is a tasty combo with only 7 grams of carbs, great as a diabetes-friendly snack.
5. Avocado
Nutritious and creamy, avocados are a powerhouse snack great for managing blood sugar. Packed with fiber and monosaturated fats, avocados can help with keeping blood sugar levels in check. A 2023 study found that eating avocado can lower HbA1c in people with type 2 diabetes. They contain about 8 grams of carbs per 100 grams, so they make a filling, blood sugar-friendly choice.
6. Veggies and hummus
This one is by far one of the tastiest diabetes-friendly combos! Hummus comes with a bit of protein and healthy fats, which can help with lowering blood sugar, and it keeps you full for longer. You can pair 2 tablespoons of hummus with 100 grams of baby carrots, and you get a snack that is filling, and it only features 15 grams of carbs. So healthy and delicious!
7. Apples and Peanut Butter
There is another classic duo! This snack is not only delicious but also high in fiber, amazing for stabilizing blood sugar. Pair a medium apple with 2 tablespoons of peanut butter, and you’ll have about 34.7 grams of carbs and 6 grams of fiber. You’ll get a satisfying snack coming from the natural sweetness of the apple combined with the creamy richness of peanut butter.
8. Beef sticks
Beef sticks are a great snack, able to keep your blood sugar steady, packed with protein, and low in carbs. One ounce can provide about 6 grams of protein and only 1 gram of carbs. However, keep an eye on the sodium, as too much sodium can contribute to high blood pressure when excessively consumed. Enjoy your beef sticks as a satisfying and convenient snack option!
9. Roasted chickpeas
Roasting chickpeas is super easy. Toss them with olive oil and your favorite seasonings, then bake them until they are crispy. They are great for munching on the go and can support your blood sugar levels.
Chickpeas are a crunchy and satisfying snack loaded with lots of nutrients. Only ½ cup is packed with 7 grams of protein, 6 grams of fiber, and 22.45 grams of carbs.
10. Cottage cheese
This is a creamy, protein-rich snack that is great for blood sugar control. Half a cup of cottage cheese is packed with 13 grams of protein and only 4 grams of carbs. Research suggests that dairy products may help reduce insulin resistance and support weight loss. You can enjoy it plain or choose to pair it with fresh veggies or berries for a diabetes-friendly and tasty treat.
11. Cheese and crackers
If you choose this classic, you need to be mindful of the type of crackers you choose, so opt for the ones made with 100% whole grains to avoid refined flour and added sugars, causing blood sugar spikes. When done right, cheese and crackers become a satisfying and diabetes-friendly snack, easy to customize to your taste.
12. Tuna salad
Tuna salad is low in carbs and protein-packed, so it’s great for managing sugar. Three ounces of canned tuna contains 21 grams of protein and zero carbs. Tuna is an incredible source of omega-3 fatty acids, reducing inflammation and improving cholesterol levels.
You can make your tuna salad by mixing tuna with light mayonnaise, as a tablespoon adds just 2 grams of carbs. For an extra protein boost, swap the mayo for cottage cheese or Greek yogurt to make it both delicious and nutritious!
13. Popcorn
If you want a light, fiber-filled snack, 3 cups of popcorn equals just 93 calories and 3 grams of fiber. However, it’s a bit higher in carbs, with 18 grams per serving. You can balance it out by adding protein-rich food such as dry-roasted peanuts or cheese cubes.
Skip the microwave varieties to keep it healthy and make your own using an air popper or stovetop. You’ll get a crunchy and satisfying snack so easy to customize. You can get this air popper on Amazon. We looked for the best one and this is a great quality-price deal, with tempting reviews.
14. Chia seed pudding
If you feel like trying a creamy, nutrient-packed snack, this snack is as delicious as it is good for blood sugar control. All you need to do is soak chia seeds in milk (or a dairy-free alternative) until it thickens to a pudding-like consistency. Such a treat is loaded with fiber and protein, which keeps your blood sugar stable.
Customize it with vanilla, cinnamon, and fresh berries for added flavor and nutrition; it will turn into the perfect snack for any time of the day.
These are a fun and customizable snack, perfect for managing blood sugar. These little bites are made by rolling and mixing your favorite ingredients into tasty and full-on nutrient balls. Matcha superfood energy bites, for example, are a great option with only 13 grams of carbs per serving. Allow yourself to experiment with add-ins such as oats, seeds, nut butter, or a touch of dark chocolate and create a snack that’s both diabetes-friendly and delicious.
16. Black bean salad
What about a flavorful and filling snack? Black bean salad is great for blood sugar management; it’s rich in fiber and protein, being a real help when it comes to preventing blood sugar spikes and lowering insulin levels after meals.
All you need to do is mix together 100 grams of black beans, 100 grams of diced white onion, 100 grams of chopped red bell pepper, and one tablespoon of olive oil as a dressing. ¼ of this salad comes with about 9 grams of carbs, making it a nutritious and satisfying choice.
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