Living with diabetes doesn’t mean giving up on enjoying delicious snacks! It is the complete opposite. The ideal snacks can give you energy, help you control your blood sugar, and may help you instantly stop cravings. The key is finding good diabetic snacks that are low in sugar and high in protein, fibre, and healthy fats..
Here are ten healthy, easy, and yummy snacks that are perfect for anyone with diabetes. All of them are easy to make, full of flavour, and won’t affect your blood sugar levels.
Top 10 Good Diabetic Snacks
1. Greek Yogurt with Fresh Berries
Greek yogurt is rich, creamy, and packed with protein; opt for the plain, unsweetened version to avoid added sugars. Adding fresh berries, such as blueberries, strawberries, or raspberries, provides natural sweetness.
- Consuming berries means antioxidants and fiber.
- Yogurt’s protein supports you feeling fuller for longer.
- If you choose the unsweetened version, it is low in carbs.
Quick tip: You can add cinnamon or a couple of crushed almonds for some extra crunch and flavour.
Related Post: Greek vs Regular Yogurt
2. Sliced Apple with Natural Peanut Butter
“An apple every day” is still a fantastic idea! Take an apple, slice it up, and dip it in natural peanut butter (with added sugar). Sweet, creamy, and content.
- Apples provide fiber and natural sweetness.
- Peanut butter provides a healthy source of fat and protein.
- This combination helps avoid carbohydrate spikes by balancing the carbohydrate with fat.
Quick Tip: One small apple and one tablespoon of peanut butter is a perfect portion.
3. Hard-Boiled Eggs
Sometimes the easiest snacks are the best snacks. Hard-boiled eggs are fast, easy to carry, and provide tons of good nutrition!
- High protein and low carb.
- Keeps you full for hours.
- Helps manage weight and sugar levels.
Quick Tip: Sprinkle with a little pepper or paprika for a flavor kick! Boil a few at the beginning of the week to have on hand.
4. Chia Seed Pudding
Chia seeds turn into a pudding-like consistency when soaked in any liquid. Take plain almond milk (unsweetened) from the refrigerator with chia seeds to soak for the entire night.
- High in fiber and omega-3 fats.
- Very low-carb option.
- Aids digestion and keeps you full.
Quick Tip: Add a little vanilla extract or cinnamon. Top with a few berries or crushed nuts for texture.
5. Vegetable Sticks with Hummus
A selection of crunchy veggies can be a wonderful snack food. Vegetables such as carrots, celery, bell peppers, and cucumbers are perfect for dipping in hummus for flavour and nutrition.
- They are rich in vitamins while being low in calories.
- A plant-based alternative that provides protein and good fats is hummus.
- Rich in dietary fibre, which will aid in blood glucose stabilization.
Quick Tip: Homemade hummus is more nutritious and tastes better than store-bought hummus with preservatives!
Read More: Is Oatmeal Good for Diabetics
6. Roasted Chickpeas
Roasted chickpeas are a fulfilling and crunchy option. These are easy to prepare at home. Simply season and roast away.
- They are high in protein and fibre.
- They are low on the glycaemic index.
- They are an excellent substitute for chips or crackers.
Quick Tip: Using a variety of spices is a great idea. You may opt for lemon zest for some tanginess, chilli flakes, or powdered garlic.
7. Cottage Cheese and Sliced Cucumber
Cottage cheese is a light, creamy, and protein-packed food. It can be eaten with slightly sliced cucumber or tomato for a fresh and filling snack.
- Lower in carbohydrates and calories.
- High in calcium and protein.
- Cucumber skill gives hydration and crunch.
Quick Tip: Add some herbs like parsley or oregano for some flavour.
8. Avocado on Whole Grain Crackers
Avocado is a nutrition powerhouse. It has a lot of good fats and is creamy and dense in flavour. Spread some on a whole grain or seed cracker for a balanced snack.
- Avocado provides fibre and heart-healthy fats.
- Whole grains provide slow-digesting carbs to keep you full longer
- Your body appreciates the slower breakdown.
Quick Tip: Squeeze lemon juice on top and sprinkle some chilli flakes for a bright pop.
9. Tuna Salad in Lettuce Wraps
Mix canned tuna with plain Greek yogurt or mustard to create a quick and easy tuna salad. Wafers into crunchy lettuce leaves for a wonderful salad, add texture, and you have zero carbs.
- Tuna provides omega-3 and has protein.
- Lettuce provides fresh taste and fibre.
- No bread means no sugar spikes.
Quick Tip: For even more flavor and texture, chop celery, onion, or boiled egg and add it to the salad.
10. Mixed Nuts (Unsalted)
Nuts, like almonds, walnuts, and pistachios, make great snacks. They’re crunchy, nutritious, and super easy to carry with you.
- A good source of healthy fats and fiber.
- They help manage blood sugar and blood cholesterol levels.
- They will quickly satisfy hunger.
Quick Tip: Stick to eating a small handful (approximately 1 oz or 28 grams) to control your calorie intake. Always choose unsalted and unflavoured nuts.
Read More: Low Sodium Snacks
How to Choose the Right Snack?
When it comes to picking out snacks, here is what to look for:
- Low Glycaemic Index (GI): These foods will not quickly spike blood sugars.
- High in Protein and Fibre: These will make you feel fuller and slow down sugar absorption.
- Low or No Added Sugar: Always read the food labels with a fine-tooth comb!
- Healthy Fats: Such as nuts, seeds, avocado, and fish.
Oh, and avoid processed snacks, sugary drinks, or anything with “low fat.” Low fat does not mean “sugar-free.”
Why Snacking is Important for People Living with Diabetes?
Smart snacking isn’t only about taste – it is about health and balance! Healthy snacks can help with things like:
- Sugar crashes between meals
- Cravings for sugary or unhealthy foods
- Steady energy throughout the day
- Control of hunger and overeating at mealtimes
- Maintaining a healthy weight
If you go too long without eating, your blood sugar may drop too low. If you eat the wrong kind of snack, your blood sugar may spike too high. It matters what foods you choose when you snack.
Quick Healthy Grab-and-Go Ideas
Need something quick? Here are some convenient options:
- A boiled egg and a small apple
- A cheese stick and veggie sticks
- A handful of almonds and some grapes
- Trail mix made with nuts and seeds you make at home
- Low-sugar protein bar (double check the labels)
Having healthy snacks readily available will make it easier to avoid unhealthy options.
Conclusion
Living with diabetes does not mean sacrificing flavor or fun when it comes to food. These good diabetic snacks help you see that you can indulge in your food while managing your health. When combining protein, fiber, and healthy fats, you can be sure to satisfy cravings and stabilize your blood sugar in the process.
Eating well is a matter of balance. Choosing nutritious snacks means you’re not only avoiding sugar, but you’re also fueling your body, providing energy, and maintaining control over your health. Enjoy the success of snacking smart and feeling good!
