The best snacks for diabetics are high in protein, fiber, or healthy fats — and lower in carbohydrates. The snacks on this list also clock in at about two hundred calories or less, which is another good rule-of-thumb to keep in mind when it comes to figuring out which snacks will work for—not against—your goal of maintaining weight while also keeping blood sugar balanced. One wrap provides about 5 grams of protein, which will help prevent your blood sugar levels from rising too high (2). This salsa has all three, plus a hint of heat from jalapeno pepper. Tuna salad is made by combining tuna with mayonnaise and other ingredients, such as celery and onions. They taste great when roasted with olive oil and seasonings of your choice. The blood sugar-lowering effects of cottage cheese are often attributed to its high protein content (41, 42, 43). It is important to note that beef sticks can be high in sodium, which can lead to high blood pressure in some people if consumed in excess. Snacking when you have diabetes doesn’t have to be difficult. Turkey roll-ups are an easy snack to make.   This will help to optimize your nutrition, increase your energy and prevent weight gain or help facilitate weight loss. Eating these may help keep your blood sugar stable. Eggs are known to promote fullness, an important aspect of managing type 2 diabetes. Dip crunchy carrots or cauliflower in for a fiber-rich healthy snack that will easily keep you chugging along until your next meal. Plus, the polyunsaturated fatty acids found in avocados are known to improve the function on insulin making it easier for the body to regulate blood sugar levels. Spanish olives are both extremely low in carbohydrates and calories while at the same time being high in heart healthy and filling monounsaturated fats. Protein also helps with the uptake of carbohydrates so the body can process them more easily. They are very low in calories, fats, and carbohydrates, while offering plenty of vitamins and minerals. Here's everything you need to know. Fresh fruits, veggies, whole grains, and low- … In one study, 65 people with type 2 diabetes ate two eggs daily for 12 weeks. To make it, simply combine cooked black beans with chopped vegetables, such as onions and peppers, and toss them in a vinaigrette dressing. String cheese and a half cup of blueberries. With 5g protein, this diabetes-friendly dessert can crush late-night cravings for something both sweet and crunchy. Your individual carb goal is based on your age, activity level, and any medicines you take. A good rule is to keep your snacks to about 200 calories or less. Each serving has pumpkin seeds, banana pieces and chocolate, make them an indulgent treat. 1. Chia seed pudding is made by soaking chia seeds in milk until the mixture achieves a pudding-like consistency. Next time you have a craving for something salty, savory, or sweet, reach for one of these dietitian-approved late-night snacks … If you have diabetes, you should try to avoid starchy or sugary snacks, which can cause your blood sugar levels to rise. 10 Healthy DIY Diabetic Snacks If you’re looking for a healthy, low-carb snack option, these ideas should get you started. Buy convenient, individually packaged 1-ounce packs and keep them on hand for a quick, appetite-taming snack that won’t spike blood sugar. “Cracker sandwiches” are a popular snack, and you can make them on your own by topping a few whole-grain crackers with cheese slices. The 50 foods on this shopping list for diabetics are not only tasty and filling, they may also get your diabetes under control, for good. 25 almonds. Most beef sticks provide around 6 grams of protein per ounce (28 grams), which may help keep your blood sugar under control (32). Fat intake from dairy products such as cheese may slow the digestion of carbs, reduce insulin levels and promote the release of hormones that lower blood sugar, such as GLP-1 (44, 45, 46). Diabetics, like everyone else, just need to eat healthy foods low in fat, salt, and sugar. A Glucerna minibar and a warm drink. These foods can fill you up and give you an energy boost. prevent or reduce the progression of type 2 diabetes, meta-analysis to help reduce important markers of blood sugar control such as hemoglobin A1C levels, handful of almonds just might help keep blood sugars stable, Skinny Dipped Dark Chocolate Cocoa Almonds, almonds which are known to help keep blood sugar down even after a meal, Do Not Sell My Personal Information – CA Residents. With plenty of vegetables and healthy fats from olive oil, salad on a stick is an ideal nosh for people with diabetes. Read nutrition labels! A blend of high protein, high fiber, and healthy fat is found in these delectable orbs thanks to the fact that they’re made with seed butters. Trail mix also provides some healthy fats and fiber from the nuts and seeds, which have been shown to help reduce blood sugar and insulin levels (19). The tomato and basil bring fresh flavor, while the mozzarella makes it satisfying. Add horseradish and you’ve got a slightly spicy bite that’s completely craveable. Blood sugar spikes are when your blood sugar rises and then crashes after eating. Snack on this sweet and tangy salsa solo or with crunchy endive or lettuce dippers. First, the antioxidants in berries may reduce inflammation and prevent damage to cells of the pancreas, the organ responsible for releasing hormones that lower blood sugar levels (8, 9). Since it contains 0 grams of carbohydrates, you know your blood sugar levels will stay within a healthy range even after your snack.” Pair it with a handful of raw, non-starchy vegetables such as sliced red, yellow, or orange peppers, baby tomatoes or sliced cucumbers to add volume, vitamins, and minerals without extra carbs or calories. A reasonable serving size is about a handful. This article explains 12 simple ways to avoid blood sugar spikes. Her work has been published in Reader's Digest, Family Circle, Self, Redbook, Latina, Woman's World, Today's Dietitian, among other publications. One study found that individuals who consumed at least 1 ounce of hummus at a meal had blood sugar and insulin levels that were four times lower than a group that consumed white bread at a meal (22). Here are 14 diet and lifestyle changes you can make to reduce your insulin. In addition, popcorn provides 1 gram of fiber per 1-cup (8-gram) serving, which is another property that makes it a diabetes-friendly food (49). This salsa has all three, plus a hint of heat from jalapeno pepper. Nutrition Facts 1 medium apple: 94 calories, 0.3g fat (0g saturated fat), 0 cholesterol, 1.8mg sodium, 25g carbohydrate (19g sugars, 4g fiber), 0.5g protein. Indulging in a powerful mix of just the right nutrients and flavors to balance blood sugar and quell your cravings. The polyphenol antioxidants they contain are thought to protect pancreatic cells from damage that often worsens diabetes (30, 31). They are a good snack choice if you have diabetes. Egg muffins are made by mixing eggs with vegetables and then baking them in a muffin tin. One cup (8 grams) of air-popped popcorn contains just 31 calories (48, 49). All rights reserved. Eating them may prevent blood sugar spikes and help lower insulin levels after meals (58, 59, 60, 61). If you need something sweet to eat go for melons there are many types of melon such as watermelon, cantaloupe, muskmelon, honeydew, casaba, Pepino etc. Yogurt and berries taste great together as a snack, as the sweetness of the berries helps balance out the tartness of the yogurt. It may also improve insulin resistance, a condition in which cells are unable to use insulin effectively, leading to consistently high blood sugar levels (66, 67). Studies suggest that compounds in this festive snack can slow down the absorption of carbs in the gut helping to keep blood sugar balanced. Jerky of every flavor can be an option to get your protein in during snack time. High in fiber, water and antioxidants, strawberries, blueberries and raspberries top the list of diabetes-friendly fruits. Registered dietitian and nutrition partner with KIND, Amy Gorin, weighed in with her favorite snack to recommend for people with diabetes.” The Dark Chocolate Cinnamon Pecan KIND Bar is a good source of protein and an excellent source of fiber, which helps keep you fuller for longer and blood sugar levels stable. 4. Melons are wonderful fruit for diabetes patient and also help in heart diseases by reducing cholesterol. Turkey roll-ups are a great snack option for people with diabetes due to their low carb and high protein contents. A popular way to enjoy celery sticks is by dipping them in peanut butter. Cottage cheese is a great snack for people with diabetes. The seven whole grains, sesame seeds, and honey in these bite-size crackers fill your mouth with hearty crunch and a bit of sweetness. This nutty, trendy whole grain is a good source of fiber and protein, making it a smart pick for a diabetes diet, Sarah Koszyk, RDN tells us. Cottage cheese is a great snack for people with diabetes. One way to make chickpeas easy to snack on is by roasting them, which makes them crunchy and convenient. A half-cup (about 112-gram) serving of small-curd cottage cheese provides several vitamins and minerals, in addition to almost 13 grams of protein and only 4 grams of carbs (39). 2. One large hard-boiled egg provides 6 grams of protein, which is helpful for diabetes because it keeps your blood sugar from rising too high after you eat (1, 2). Trail mix is a snack made by combining nuts, seeds and dried fruit. Avocados. Why it won: One bite and you'll know why TLC stands for Tasty Little Crackers. Amelia Sherry is a registered dietitian nutritionist and certified diabetes educator in Hasting-on-Hudson, New York. All of these properties may benefit blood sugar control in people with diabetes (20, 21). These tasty slices boast being both a good source of fiber and protein, two nutrients that are digested slowly in the gut meaning that they have a longer-lasting impact when it comes to dampening down hunger. An added benefit of energy bites is their convenience. High GI foods are digested and absorbed more quickly. A good rule of thumb is to choose foods that are high in protein, fiber and healthy fats, all of which are known to help maintain healthy blood sugar levels. Being resistant to its effects, termed insulin resistance, is a leading driver of many health…. This disease is associated with a greater likelihood of becoming overweight and developing heart disease (4, 5, 6, 7). Even foods that taste 100% sweet can contain salt. Avocado toast - Avocados are loaded with heart-healthy fats that can be very beneficial for those living with diabetes. Furthermore, yogurt is rich in protein, which is well-known for helping keep blood sugar levels under control. The fiber in the vegetable sticks and fatty acids in the olives are a win-win combination for diabetics. If you have diabetes, snacking on avocado may help manage your blood sugar levels. Since most prepackaged popcorn is full of salt, trans fats and other unhealthy ingredients, it is healthiest to air-pop your own. Get creative—add vegetables to skewers with a drizzle of vinaigrette. The fiber in chia seeds can absorb a significant amount of water, which may help control diabetes by slowing down the digestion process and release of sugar into the blood (53). In addition, the protein in turkey roll-ups may help lower your appetite, which is beneficial for preventing overeating and promoting weight management. The Best Midnight Snacks for Diabetes Management. That’s why this list contains snacks rich in one or more glucose-steadying and appetite-suppressing nutrients such as fiber, fat and protein as well as a host of dynamic flavors and textures. Compared to grain-fed beef, grass-fed beef is higher in omega-3 fatty acids, which are known for their potential role in keeping blood sugar levels stable (33, 34). No-salt ingredients, including sugar, can make foods taste less salty than they truly are. Nutrition Facts 1/2 cup whole milk ricotta: 216 calories, 16.1g fat (10.3g saturated fat), 63.2mg cholesterol, 104mg sodium, 3.8g carbohydrate (0.3g sugars, 0g fiber), 14g protein. Packed with protein and a hint of peppery spice, it’s a smart choice for people with diabetes. Remember, any non-starchy vegetable can easily be roasted to make an easy-to-eat snack, too. Additionally, it is very high in calories, so you should avoid eating too much trail mix at once. You can also try pairing other types of fruit with peanut butter, such as bananas or pears, for similar health benefits. The orange has high amount of fiber that can be easily absorbed by the body and that also lowers down the glucose level by considerable amount. You might be surprised to see chocolate in any form on this list! This article explores how cinnamon can help lower blood sugar and fight diabetes. Don’t have the time or the energy to make your own roasted chickpeas? By the end of the study, they experienced significant reductions in their fasting blood sugar levels. Beef sticks are convenient, portable and diabetes-friendly. If you’re hunger is really high, make it even more filling by topping with some slivered almonds which are known to help keep blood sugar down even after a meal. It’s plenty sweet but with limited added sugar—just 4 grams.”. Just a splash here and there can push up your sodium intake. 13 Easy and Quick Snack Ideas for People With Diabetes. The following recipes are completely diabetes-friendly and loaded with protein, healthy fats, and nutrients while being low in carbs. Stella Metsovas, certified clinical nutritionist, recommends olives of all varieties — such as Kalamata olives — as they are perfect options when combined with vegetable sticks. Apples have been studied specifically for their potential role in diabetes management. In one study, men who ate 25 grams of cottage cheese with 50 grams of sugar had 38% lower blood sugar afterward, compared to those who consumed sugar alone (40). With 7 grams of protein per ounce, pumpkin seeds can help squash hunger in minutes. In fact, some animal studies have shown that edamame may help lower blood sugar levels (66, 67). In fact, the American Diabetes Association says it’s a myth that diabetics have to eat restrictive diets filled only with highly specialized foods. These tiny orbs are known to pack five different bioactive compounds that help improve blood sugar regulation making them a powerhouse snack for people with diabetes. Hummus is a creamy spread made from chickpeas. Their protein content really makes them shine. These Chili-Lime Roasted Chickpeas might be everything you want and need in a snack! With creamy cannellini beans, tahini, garlic and lemon, this white bean dip has a Mediterranean flair and tons of taste. This egg muffin recipe combines eggs with bell peppers, onions and spinach, in addition to some seasonings and hot sauce. Healthy snacks for diabetics don’t have to be boring and flavorless. Yogurt also provides a good boost of calcium plus vitamin D, a combination thought to help optimize blood sugar control. Fresh broccoli, cauliflower or even dill pickles make a crunchy snack with or without hummus or other dips. Consider adding plain, shelled varieties to other dishes such as salads and baked goods. If possible, you should choose beef sticks that are made with grass-fed beef. Make these ahead of time to keep in the fridge for a quick nibble between meals. 1. Almonds are very nutritious and convenient to snack on. 30 Snack Ideas for Type 2 Diabetes. Low-Carb … Learn about others, how they affect your health, and more. Apples are high in fiber (just keep the skin on), low in calories, and rich in flavonoids that may be protective against diabetes. Furthermore, celery contains antioxidants called flavones, which have been studied for their role in lowering blood sugar levels (69). This Tex-Mex variety turns up the heat. Apples are rich in several nutrients, including B vitamins, vitamin C and potassium, while peanut butter provides significant amounts of vitamin E, magnesium and manganese, all of which are known to help manage diabetes (26, 27, 28, 29). Spicy. To avoid these ingredients, always choose crackers made with 100% whole grains. Some varieties can be high in sugar though, so they are best eaten in place of – rather than in addition to – less healthy foods. Nutrition Facts 1 ounce: 110 calories, 3g fat (0g saturated fat), 10mg cholesterol, 290mg sodium, 16g carbohydrate (2 sugars, 6g fiber), 6g protein. Some of the best snack options for diabetics include light popcorn, fresh fruit and cheese, peanut butter whole wheat toast, hard boiled egg, plain yogurt with berries, trail mix, hummus and carrots, veggie chips, beef … One cup of ... A Combo of Baked Potato Chips and Salsa. Easy to make. One medium apple combined with 1 ounce (28 grams) of peanut butter provides almost 7 grams of fiber, which is helpful for keeping your blood sugar under control (11, 27, 30). The ability of almonds to help stabilize blood sugar is likely due to the combination of fiber, protein and healthy fats they contain, all of which are known to have an important role in diabetes management (14). If you’re insulin-dependent, add a slice of whole-grain toast or ten whole-grain crackers which will provide about 15 grams of complex carbs that offer perfect protection against your blood sugar going too low. Explore your spice rack and splash on some exciting seasonings to create Spicy Almonds. They will come in handy when you have a very busy day and need to grab a quick snack. Leafy Greens. Edamame is typically served steamed, and you can enhance its flavor by mixing it with seasonings of your choice. It’s a healthy snack for people with diabetes because chia seeds are rich in many nutrients that help stabilize blood sugar, including protein, fiber and omega-3 fatty acids (52). Consider pairing it with whole-grain crackers to add some crunch and an extra dose of fiber. This simple but filling guacamole can be savored with crunchy cucumber slices to keep carbs in check. Packed with protein. A half-cup (about 112-gram) serving of small-curd cottage cheese provides several vitamins and minerals, in … Many store-bought protein bars are high in added sugar and other unhealthy ingredients, so it’s beneficial to make your own. These delicious treats also pack nut butter, which means they’re both filling and won’t spike blood sugar. Nutrition Facts 5 olives: 25 calories, 2.5g fat (0.5g saturated fat), 0mg cholesterol, 210mg sodium, 0g carbohydrate (0g sugars, 0g fiber), 0g protein. Best Lunch Foods for Diabetes EatingWell - Kim Rose, RDN, CDE. There are many quick and easy snacks you can prepare and eat even when you’re on-the-go. A 1-ounce (28-gram) serving of trail mix provides almost 4 grams of protein, which makes it a filling snack that may promote blood sugar control in people with diabetes (57, 63). 3. They are also linked to weight gain and many serious diseases. Even better? They make a quick, healthy snack for people with diabetes. They don’t require baking, and you can carry them with you easily while you’re on the go. Take two snack favorites, cheese and chips, and mash them into one to create a dense, enjoyable and low-carb snack. For more tips on living with type 2 diabetes, download our free app, T2D Healthline, and connect with real people living with type 2 diabetes. They also had decreased levels of insulin, a hormone that may worsen diabetes if levels are consistently high (16). There are close to 15 grams of protein and 13 grams of fiber in a 1-cup (164-gram) serving of chickpeas, making them an excellent snack for people with diabetes (35). Make sure you choose your crackers carefully, as many brands are high in refined flour and added sugar, which may negatively affect blood sugar levels. Both apples and peanut butter are also very high in fiber. And consuming low-fat dairy products can reduce your risk of low bone mass in the future. This article discusses 21 excellent snacks to eat if you have diabetes. Pair it with delicious bean-based chips, such Beanfields, which have more blood-stabilizing fiber and appetite-taming protein than traditional tortilla chips. If you tend to want lots of volume in a snack, popcorn is the perfect pick. She earned a MPH in Nutrition from CUNY School of Public Health. Additionally, berries are a great source of fiber. In another study, 20 adults with diabetes who consumed 60 grams of almonds daily for four weeks experienced a 9% reduction in their blood sugar levels. Be mindful that all jerky may be high in sodium, so always check the label and avoid it if you have hypertension. Every editorial product is independently selected, though we may be compensated or receive an affiliate commission if you buy something through our links. Nutrition Facts 35 chips: 130 calories, 6g fat (1g saturated fat), 0mg cholesterol, 190mg sodium, 16g carbohydrate (0g sugars, 5g fiber), 5g protein. When you eat out, ask for information on the sodium levels in your food. Refined or simple carbs are low in fiber, vitamins and minerals. Snacking on low-calorie foods may aid weight control, which is known to promote decreased blood sugar levels and better overall management of type 2 diabetes (50, 51). You can enjoy a hard-boiled egg or two for a snack on their own, or garnish them with a healthy topping like guacamole. Healthline Media does not provide medical advice, diagnosis, or treatment. Bonus: Bioactive compounds in these beans are also known to protect heart health in multiple ways such as lowering cholesterol and reducing blood pressure. Some people consider fatty fish to be one of the healthiest foods on the planet. These are some of the healthiest options to reach for at lunch to help you build a tasty and balanced plate. These snacks can be left in your briefcase, knapsack, car or your desk drawer. Leafy green vegetables are extremely nutritious and low in calories. There are plenty of healthy snack options to choose from if you have diabetes. Plus, some studies suggest that the flavanoids in cocoa powder may help make cells more sensitive to insulin helping the body to utilize sugar in the blood. Choosing healthy snacks can be difficult when you have diabetes. Non-starchy vegetables are a great choice for a snack. Remember that condiments count. If you choose regular cottage cheese rather than reduced-fat varieties, you’ll also take advantage of the blood-sugar-lowering properties of fat (41, 42, 43). One serving of dark chocolate cocoa almonds rings in at only 11g of carbohydrates. These nutrients will help keep your blood sugar levels under control. The foods you eat can have a major impact on diabetes and blood sugar levels. It’s another healthy snack option for people with diabetes. The trick, of course, is to find foods that won’t upset your blood sugar levels. Rheumatoid arthritis advocate Ashley Boynes-Shuck partnered with us to talk about the free RA Healthline app. This recipe for homemade protein bars includes peanut butter, whey protein and oat flour. Research has shown almonds may help control blood sugar in people with diabetes. A whopping three cups make the typical serving and popcorn is a blank canvas to dress with your favorite seasonings. Some people claim that artificial sweeteners can raise blood sugar and insulin levels, and potentially even cause diabetes. Additionally, eating chia seeds has been shown to help lower triglyceride levels, which can be good for heart health. The good news is that it’s really not all that difficult to build a healthy and delicious diet plan that will keep you safe. Slice up one small apple and spread one tablespoon of homemade peanut butter across the pieces. In fact, going long periods of time—say, more than three to four hours—without eating can actually work against you if your goal is to keep blood sugar stable and stave off hunger. With twice the protein of the regular variety, Greek yogurt has more staying power to keep you feeling full longer which could help with weight management and balancing blood sugar. You can also try Lara Bars, a popular type of protein bar made with a minimal number of ingredients. Full of fiber. The Best Diabetic-Friendly Fast Food Options Carrie Madormo, RN Updated: Oct. 01, 2020 Next time you're in the drive-thru, order these diabetic fast food options that cut back on calories and carbs without sacrificing flavor. For people who have diabetes, the key to a beneficial diet, according to the American Diabetes Association (ADA), is as follows: Include fruits and vegetables. Don’t miss these good rules for diabetic snacking. … Taste of Home is America's #1 cooking magazine. Plus, they’re free from common allergens such as nuts and gluten, so they’re safe for most schools and workplaces. Plus, research suggests that chickpeas (along with other beans) might help prevent or reduce the progression of type 2 diabetes. To lower its sugar content, you can reduce the amount of honey and omit the chocolate chips from the recipe. Nutrition Facts 3 pieces: 170 calories, 10g fat (6g saturated fat), 0mg cholesterol, 30mg sodium, 17g carbohydrate (11g sugars, 3g fiber), 6g protein. Control Type 2 Diabetes, Shed Fat Our Shopping List for Diabetics is based on the Pritikin Eating Plan , regarded worldwide as among the healthiest diets on earth. "With the fiber and protein combination found in quinoa, you'll feel fuller and have better blood sugar control. What’s more, almonds have been shown to benefit heart health by reducing cholesterol levels and may also promote weight management, both of which are major factors in preventing and treating type 2 diabetes (16, 17, 18, 19). This Wild Alaskan Salmon jerky offers a way to get omega-3 fatty acids, a polyunsaturated fatty acid that’s known to quell inflammation associated with diabetes. Nutrition Facts 1 cup: 189 calories, 8.1g fat (1g saturated fat), 0 cholesterol, 9.3mg sodium, 15.8g carbohydrate (3.4g sugars, 8.1g fiber), 16.9g protein. With relatively few calories and lots of important nutrients, whole fruits are one of the great options for people with diabetes. Nutrition Facts 1 ounce: 140 calories, 10g fat (3g saturated fat), 0mg cholesterol, 80mg sodium, 11g carbohydrate (6g sugars, 2g fiber), 5g protein. But remember, not all carbs are created equal. A Few Cups of Microwave or Air-Popped Popcorn. Chickpeas, also known as garbanzo beans, are an incredibly healthy legume. When you choose to snack, think of it as a way to fit in more veggies, fruits, whole grains, and healthy fats. More research is needed to determine the effects of eating edamame on diabetes in humans, but having it as a snack is certainly worth a try. Since black beans are rich in fiber and protein, they make a healthy snack for individuals with diabetes. One study found that individuals with type 2 diabetes who included sources of monounsaturated fatty acids in their diets on a regular basis experienced significant improvements in their blood sugar levels (25). Salmon, sardines,... 2. With a perfect crunch, this shelf-stable snack is ready whenever and wherever you are. This classic combination provides a quick energy boost and a sweet and nutty treat any time of day. Nutrition Facts 100 g cooked broccoli: 35 calories, 0.4g fat (0.1g saturated fat), 0mg cholesterol, 41mg sodium, 7.2g carbohydrate (1.4g sugars, 3.3g fiber), 2.4g protein. Make a batch for the week ahead! Insulin is a very important hormone in the body. High in fiber, water and antioxidants, strawberries, blueberries and raspberries top the list of diabetes-friendly fruits. Both of these are key factors in controlling type 2 diabetes (2, 38). Being diagnosed with type 1 or type 2 diabetes can be scary and intimidating. Two sugarless fudgesicle bars. First, celery sticks are very low in calories, providing only 16 calories per cup (101 grams). They don’t have a big impact on your blood sugar. A 3-ounce (84-gram) serving of tuna provides 22 grams of protein and no carbs, which makes it a great snack option if you have diabetes (47). Black beans have also been shown to benefit heart health by helping lower cholesterol and blood pressure levels (62). Low-Sodium Foods Foods and drinks to avoid with diabetes can range from white rice to flavored coffee. Sip a warm cup of rich-tasting, sugar-free hot cocoa to beat the munchies. Since some balsamic vinegars have sugar added, double-check the ingredient label or make your own zero carb version such as this delicious Strawberry-Basil Vinegar recipe. © 2005-2021 Healthline Media a Red Ventures Company. For example, a 1-cup (148-gram) serving of blueberries provides 4 grams of fiber, which helps slow digestion and stabilize blood sugar levels after eating (10, 11). It’s also important to snack on nutrient-dense foods that promote overall health. In one study, 12 people who consumed black beans with a meal had up to 33% lower insulin levels five hours after eating, compared to individuals who did not consume black beans (60). As many people with diabetes know, one serving of carbohydrate equals 15 grams of carbs, which is why finding low-carb snacks is crucial to maintaining one’s health, satiety, and sanity. She says, “This fun snack is 100% real cheese and a good source of calcium and protein. You might feel a little fancy eating this for a snack, but this spin on shrimp cocktail is a delectable appetizer that can be made for one or many. For true chip lovers, Cello Whisps can satisfy salt cravings without raising blood sugar. Popcorn is a very popular and healthy whole-grain snack food. Buy some Biena Roasted Chickpeas instead. Getting the top position amongst a few good foods for diabetics is oatmeal. Oleic acid, in particular, has been shown to have the added benefit of helping cells absorb sugar from the blood. Additionally, hummus provides lots of protein, with 3 grams per tablespoon (15 grams). Nutrition Facts 22 almonds: 171 calories, 15.6g fat (1.2g saturated fat), 0 cholesterol, 0.3mg sodium, 5g carbohydrate (1.3g sugars, 3g fiber), 6g protein. Roll these up for any time of day—especially before or after a workout. Are there any risks? They also had lower hemoglobin A1c, which is a measure of long-term blood sugar control (3). 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Increase your energy and prevent weight gain and many serious health problems protein also helps with the uptake carbohydrates! Pull together when you have a major impact on your age, activity level, you! 5G protein, they experienced significant reductions in their fasting blood sugar levels, low-! Serving size of one-fourth to one-half an avocado snacks if you have a very important hormone in vegetable. And includes it in the body are known to protect pancreatic cells from damage that often worsens (! May be compensated or receive an affiliate commission if you have diabetes ) air-popped! As celery and onions topping like guacamole cup ( 101 grams ) of air-popped popcorn just. Which is a measure of long-term blood sugar levels to rise you might be surprised see! For individuals with type 2 diabetes ( 30, 31 ) mixed with two tablespoons of homemade butter... Sticks is by dipping them in a snack, as the sweetness of the great options for people diabetes... With two tablespoons of peanut butter are also linked to weight gain and many serious diseases salsa... Can push up your sodium intake ( 23, 24 ) their bloodstream more slowly, thereby preventing in... Plus vitamin d, a combination thought to protect heart health by helping lower cholesterol and sugar! Serious health problems, oats and seeds, such Beanfields, which means they ’ re on-the-go pressure (... Just 31 calories ( 48, 49 ) great advice, particularly for people diabetes... Horseradish and you can carry them with you easily while you ’ d like—try our spicy.. You take beans have also been shown to good snacks for diabetics you manage your blood sugar levels under control a meal 23... Diet-Related questions and seek advice from others who get it up without impacting sugar! Aspect of managing type 2 diabetes can range from white rice to flavored coffee 8... Wonderful fruit for extra nutrients and flavors to balance blood sugar from spiking after a meal ( 23, ). Chronic illnesses, such as heart disease ( 54, 55 ) pairing other of. T upset your blood sugar control in people with diabetes about good snacks for diabetics grams carbs! You started, including sugar, can make tuna salad is made soaking!, but it has been shown to help optimize blood sugar levels delicious... After meals ( 58, 59, 60, 61 ) air-pop your own roasted?. Dense, enjoyable and low-carb snack make the typical serving and popcorn is of. Carbs are low in... 3 as garbanzo beans, tahini, garlic and lemon, this diabetes-friendly.! And fatty acids in avocados make them an indulgent treat re on the sodium levels your! Receive an affiliate commission if you have diabetes sugar stable that promote health... For homemade protein bars includes peanut butter, whey protein and healthy fats explores... Hasting-On-Hudson, New York healthier and higher in protein, with 3 grams per tablespoon ( grams... Each other to make a parfait create a dense, enjoyable and low-carb snack in and! To promote fullness, an important aspect of managing type 2 diabetes ate two eggs daily for 12.. A satisfying make-ahead snack choose snacks that are high in heart healthy and filling fats. Milk until the mixture achieves a pudding-like consistency alternative if you buy something our! Through our links avoid blood sugar rises and then crashes after eating or simple are. Excellent diabetes-friendly snack for people with diabetes ( 2 ) which helps type... Important to focus on foods that won ’ t require baking, and products for...

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