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
Other Healthy Snacks for Diabetes
Additional healthy snacks people with diabetes can eat on the go include:
- A sugar-free Popsicle
- Plain or light yogurt
- Rice or oat cakes
- A few ounces of applesauce
- Up to 3 cups of light popcorn
- A few whole-grain crackers
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.
The glycemic index (GI) is a measurement of how quickly foods containing carbohydrates increase 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 avoid blood glucose spikes.
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).
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
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.
Foods to Avoid
Avoid snacks high in saturated fat, sodium, and starches, such as white potatoes, corn, and added sugars. Added sugars can go by many names, including corn syrup, honey, and molasses. Snacks to avoid or keep to a minimum include:
- Alcoholic beverages
- Cookies, cakes, candy bars, doughnuts
- Dried fruits and fruit salads with added sugars
- Fries, potato chips, corn chips, some types of crackers
- Soda, flavored/sweetened coffees, sports drinks, and fruit juices with added sugar
- Sweetened sauces, condiments, syrups
- Sweetened yogurt and cereals
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
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 serving
- Reduced sugar: Has at least 25% less sugar per serving than the regular version
- No sugar added or without added sugars: No sugar or sugar-containing ingredient is added during processing
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.