If you have diabetes, knowing what to eat can be challenging. And, specifically, the best snacks for diabetes.
You want snacks that are delicious, nutritious, and keep your blood sugar at the right level.
To help you out, I put together a list of snacks for diabetes that will satisfy you without raising your blood sugar too high.
These snacks are all low calorie and perfect for anyone with or without diabetes.
So, the next time you feel hungry, reach for one of these snacks and feel good about it.
Choosing the Right Snacks for Diabetes
To begin with, there are a few ways your snack can help keep your blood sugar in check:
-Keeping it well-balanced
-Reducing simple carb consumption
-Consuming more fiber
For starters, consider whether your snack is well balanced in your diet.
Your diet should be a mix of carbs, proteins, and fats.
You don’t want too many carbs or you’ll risk raising your blood sugar too high.
Next, aim to reduce your consumption of simple carbs.
Simple carbs are absorbed quickly and lead to spikes in blood sugar. Avoid the simple carbs in processed foods like white bread, table sugar, and sodas.
Finally, eat foods higher in fiber. Soluble fiber helps to slow sugar absorption and keep blood sugar stable.
All of our best snack picks take these factors into consideration.
13 of the Best Snacks for Diabetes
Sweet Potato French Fries
French fries are a global comfort food though not always good for your health and diabetes.
Next time you find yourself with a craving, opt for sweet potato fries instead.
They have less sugar, more fiber, and are packed with vitamins.
Be sure you don’t cancel out the benefits of the sweet potatoes by overloading on sugary dips like ketchup.
Give sugar-free ketchup or a zesty mustard sauce a try.
Hummus With Carrots
Savory and delicious, hummus is loaded with good-for-you protein which helps keep you feeling full.
The crunch of the carrots makes this combo a very satisfying snack.
Seasoned Air Popped Popcorn
Popcorn is high in fiber and low in sugar.
But, many microwave popcorns have been linked to negative health conditions.
Therefore, make air popped popcorn on your stove to cut out all the bad stuff.
Next time, try topping your popcorn with these seasonings for added flavor:
-Nutritional yeast
-Garlic powder
-Dried oregano
Avocado on Whole Grain Toast –
Creamy and delicious, avocados are high in healthy fats.
They also contain complex carbohydrates which are good for energy.
Swipe 1/3 of an avocado over a piece of whole grain toast and top with sea salt and lemon juice.
Apple with Almond Butter
Almond butter has about 50% less sugar than peanut butter.
It’s also higher in vitamins and minerals including magnesium and antioxidants.
Together with an apple, this snack contains good carbs, healthy fats, and proteins.
Homemade Energy Balls
Many store bought energy balls are high in refined sugar.
This recipe is low in sugar but high in fiber and protein.
Makes 20 to 24 balls.
Ingredients:
• 1 cup almond butter
• 4 pitted medjool dates
• 2.5 cups rolled oats
• 4 tablespoons vanilla or chocolate protein powder
• Sprinkle of dark chocolate chips (optional)
Directions:
- Combine almond butter and dates in a food processor and blend until smooth
- Mix date and almond butter mixture with oats and protein powder in a bowl
- Add in chocolate chips (optional)
- Form mixture into 20 to 24 one inch balls
- Place balls on backing sheet lined with parchment paper and refrigerate for at least 1 hour or until firm
Black Bean Chips With Salsa
Black bean chips are high in fiber and protein. They also taste exactly like traditional tortilla chips.
Try one hand full of chips with 1/4 cup of salsa for a spicy and nutritious snack.
Greek Yogurt With Berries
Greek yogurt contains far less sugar than regular yogurt.
It also contains more protein to help keep you feeling fuller for longer.
Berries act as a natural sweetener to lighten up the yogurt’s bitterness.
Check out this list for the healthiest greek yogurt options.
Frozen Fruit Bars
Fruit bars taste so good you would think they are dessert.
But, be sure to pick ones out that meet the following criteria:
- no added sugars
- ingredients are real fruit
- low in calories
Smoked Salmon On Whole Wheat Crackers
Studies show that fatty fish like salmon helps improve post-meal blood sugar levels.
In general, fish is a great source of protein and overall helps stabilize blood sugar.
For a savory snack, top crackers with a couple slices of salmon and a swipe of low fat cream cheese.
Veggies With Low Fat Tzatziki Dip
Tzatziki is a cucumber and yogurt dip popular in the Mediterranean cooking.
It pairs amazingly with crunchy veggies like bell peppers. Try this tzatsiki recipe:
Ingredients:
- 1 peeled english cucumber, sliced
- 1 tsp salt
- 4 garlic cloves, minced
- 1 handful chopped dill
- 1 tbsp lemon juice
- 2 cups greek yogurt
- 1 tbsp olive oil
Simply mix the ingredients together, refrigerate, and enjoy!
Falafel
A great on-the-go snack, falafel is a mix of grounded beans and spices formed into small balls.
They can be added to wraps, sandwiches, and salads.
For a great snack, dip the falafel in hummus. Or, try them out with the above tzatziki sauce recipe!
Apple Cider Vinegar Shot
Although it’s technically not a snack, apple cider vinegar is great for people with diabetes.
ACV is also antibacterial, good for skin health, and good for weight loss.
Ingredients:
•1 tbsp apple cider vinegar
•1/4 cup fresh orange juice
•1 pinch fresh ginger, grated
•1/2 tsp cayenne pepper
All you need to do is mix and quickly drink. Have a glass of water on hand to wash it down afterwards.
Try drinking it in the morning for a quick immune system boost.
Enjoy Snacks Without Worry
Living with diabetes can be hard.
So, the next time you feel hungry, don’t stress. Go for one of these snacks and feel at ease that you’re doing your body good.
Furthermore, with exercise and a healthy lifestyle, these snacks help put your mind and body at ease.
