Healthy Snacks for Diabetes, Day or Night (2024)

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.

This article discusses some healthy snacks for diabetes, including quick, grab-and-go options.

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 and carbohydrates (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 of fruit on 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:

• Apples
• Bananas
• Berries
• Grapefruit
• Grapes
• Kiwi
• Melons
• Oranges
• Peaches
• Pears

Non-Starchy Vegetables

Non-starchy vegetables are another low-carb, nutrient-rich snack group that includes quick treats such as:

• Broccoli spears
• Carrots
• Cauliflower florets
• Celery sticks
• Cucumber slices
• Pepper slices
• Radishes
• Tomato wedges and cherry tomatoes

Non-starchy vegetables are low 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:

• Hummus
• Nut spreads such as almond, cashew, or peanut butter
• One hard-boiled egg
• One ounce of unsalted nuts, pumpkin seeds, sunflower seeds, or chia seeds
• One stick of string cheese
  
• Roasted chickpeas or edamame

Many brands of diabetes-friendly snack 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.

Sweet and Savory Diabetes-Friendly Snacks

Instant oatmeal is more processed, but rolled or steel-cut oatmeal scores 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 of nut butter. As always, check nut butter labels for added sugars.

Chia seeds are a low-GI food, and adding them to certain foods can make a great snack. You can also try chia seed pudding.

Sweet potatoes are 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:

• Raw sweet potato sticks
• Blended into a healthy smoothie
• Sweet potato chips (baked, not deep fried)
  

Which Snacks Fill You Up the Longest?

If you want to feel full longer, look to protein-rich foods. Protein affects hormones, such as glucagon-like peptide 1 (GLP-1) and ghrelin, which are associated with appetite control and satiety (feeling full).

Facts About Diabetes and Nightly Snacking

Nightly snacking can be tricky. Eating while watching TV or reading can distract you from how much you actually are consuming. Portion control isn't just for meals. Over time, too much nightly snacking can lead to weight gain and affect diabetes management.

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 your endocrinologist or other healthcare provider.

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 cheese is a good choice, but try to avoid processed cheese spreads.

Look for low-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:

• Meat sticks, turkey or chicken slices
• Nonfat Greek yogurt, topped with fresh berries or nuts
• Whole wheat pretzels dipped in hummus
  

Keto-Friendly

The ketogenic diet focuses on foods low in carbs and high in fats. Keto-friendly snacks include:

• Avocado
• Berries
• Dark chocolate (90% or higher cocoa solids)
• Non-starchy vegetables
• Sunflower, pumpkin, sesame, hemp, and flax seeds
• Walnuts, pecans, almonds, and macadamia nuts

Gluten-Free

The gluten-free diet revolves 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:

• Avocado on corn tortilla chips
• Celery sticks topped with peanut butter and raisins
• Hummus on cucumber slices
• Low-fat yogurt topped with berries and nuts

Vegan

A vegan diet consists 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:

• Coconut yogurt
• Kale chips
• Sweet peppers topped with guacamole
  

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.