20 Easy and Quick Snack Ideas for People With Diabetes

Snacking often gets a bad rap. But if you are managing type 2 diabetes, healthy snacks can be a great way to keep your blood sugar levels in a healthy range and your energy level high. “Snacks provide another opportunity for nutrition, and with a small amount of carbohydrates (15 grams or less), they can help keep blood sugar levels steady throughout the day,” says Kelly Kennedy, RDN , a former staff nutritionist at Everyday Health. They can also help keep hunger at bay until your next meal, which can ultimately prevent overeating and support any weight loss goals you may have. Snacks aren’t off-limits when you’re living with diabetes.
Sugar-Free Hot Cocoa Made With Dark Chocolate Sip a warm cup of rich-tasting, sugar-free hot cocoa for an afternoon pick-me-up. One cup of fat-free milk blended with one envelope of sugar-free cocoa mix nukes that chocolate craving and supplies you with bone-building calcium .e60dc2a1-f33c-4a05-9b50-8e3e8e5976299938b946-dc85-4953-8bac-792367739142e60dc2a1-f33c-4a05-9b50-8e3e8e597629324b7148-6b49-4afe-afd6-c3e182847131e60dc2a1-f33c-4a05-9b50-8e3e8e597629036acb09-ec47-4af6-8e74-9594ca06913c Look for a sugar-free dark chocolate cocoa mix, because dark chocolate delivers more benefits than the milk and white varieties.e60dc2a1-f33c-4a05-9b50-8e3e8e597629fe51fc06-7327-430b-b79d-72fbe2818d30 Then relax and savor the flavor. Sugar-Free Hot Cocoa Made With Dark Chocolate
A Combo of Baked Potato Chips and Salsa If you want an easy-to-prepare, crunchy snack with delicious flavor, look to this dynamite duo. A ½ cup serving of salsa, which has about 38 calories, combined with a small single-serving bag of baked potato chips, is a great combo to satisfy those afternoon munchies. Plus, this crunchy snack is a good source of potassium .e60dc2a1-f33c-4a05-9b50-8e3e8e597629ef198d4d-437f-4180-9461-d89b5b3b975d As a bonus, the tomatoes and other veggies found in salsa are low in carbs. The salsa contains just 8.6 grams (g) per ½ cup, making it another good choice for people with diabetes.e60dc2a1-f33c-4a05-9b50-8e3e8e59762984644ca4-069c-40b3-b5b0-a021df33251b A Combo of Baked Potato Chips and Salsa
A Few Cups of Microwave or Air-Popped Popcorn Popcorn is the ultimate comfort food. But did you know that it’s a whole grain, too?e60dc2a1-f33c-4a05-9b50-8e3e8e5976296824d7b9-7180-4cb8-b145-6a8fca13bb37 Whole grains contain satiating fiber, which can support a healthy weight.e60dc2a1-f33c-4a05-9b50-8e3e8e59762977380dc2-5b18-492c-ba58-3e581b8c766e But be mindful of what you put on top. Select a low-fat variety of popcorn that can be microwaved or air-popped for just 6 g of carbs and 31 calories per cup.e60dc2a1-f33c-4a05-9b50-8e3e8e5976295173257b-55d8-47b3-bbf6-d3d70f568a5c A Few Cups of Microwave or Air-Popped Popcorn
Oatmeal and Berries of Your Choice Oats have a host of benefits for people with diabetes. They’re rich in a type of fiber known as beta-glucan, which can promote feelings of fullness and curb hunger. This can be beneficial for people trying to lose or maintain weight. Beta-glucan can also prevent post-meal blood sugar spikes, too. One cup of plain, instant cooked oatmeal prepared with water contains 166 calories, 6 g of protein, 3.6 g of fat, 28 g of carbohydrates , and 4 g of fiber.e60dc2a1-f33c-4a05-9b50-8e3e8e5976299fb2c945-d4e7-4a54-825f-86c47168a380 Many instant and quick-cook oats are flavored and high in added sugar, so be sure to check the ingredients label before buying to make sure they’ll fit in your diabetes-friendly eating plan .e60dc2a1-f33c-4a05-9b50-8e3e8e597629be890335-a3bf-42d3-aad5-63188764ec27 For a tasty treat to fill you up and keep your blood sugar stable, top your bowl with a quarter cup of your favorite berries , such as blueberries , strawberries , or raspberries. And top with almonds , a source of healthy fat.e60dc2a1-f33c-4a05-9b50-8e3e8e5976291bed2f45-6600-4f64-baf8-6186474c87ab Oatmeal and Berries of Your Choice
A Whole-Grain Waffle With Yogurt and Cinnamon This delicious pick is filling and easy to grab on the go. Toast one whole-grain frozen waffle for about 90 calories and 17 g of carbs.e60dc2a1-f33c-4a05-9b50-8e3e8e597629c979d86a-0898-4b56-bd3e-47e3e49df7e2 Top with plain, low-fat Greek yogurt to add protein. One cup has 15 g of protein.e60dc2a1-f33c-4a05-9b50-8e3e8e59762940164b4c-956e-4aad-90b2-04b2d020fb68 Plain Greek yogurt contains more protein and fewer carbs than traditional yogurt.e60dc2a1-f33c-4a05-9b50-8e3e8e59762930834f06-58ef-48df-9c68-f859c9f3419e Dust cinnamon over the top for flavor.e60dc2a1-f33c-4a05-9b50-8e3e8e597629a3f6e4df-d821-41b8-8b41-dc26e6465ba5 Or spread on some unsweetened almond butter for a dose of healthy fats. One tablespoon contains about 100 calories.e60dc2a1-f33c-4a05-9b50-8e3e8e59762964f53c60-3bc5-428c-ae6d-d82197784709 A Whole-Grain Waffle With Yogurt and Cinnamon
Thin, High-Fiber Wheat Crackers, Hummus, and Tomatoes Hummus is a delicious, creamy, and flavorful spread traditionally made from chickpeas, while tahini is a paste made from sesame seeds. Combining chickpeas and sesame seeds with garlic offers a nice combination of flavors and nutrients. Chickpeas, like other legumes, are high in fiber and are lower on the glycemic index, making them a good choice to manage blood sugar levels.e60dc2a1-f33c-4a05-9b50-8e3e8e597629eb459d42-c519-434f-af71-a12be1dae6bb For a healthy snack, spread 1 to 2 tbsp of hummus evenly over six thin whole-grain crackers. Serve the crackers with two slices of firm red tomato for an extra vitamin boost. Juicy tomatoes provide vitamin C.e60dc2a1-f33c-4a05-9b50-8e3e8e5976297bc4678e-03f0-4171-ab7b-a84cc55d3fb6 Thin, High-Fiber Wheat Crackers, Hummus, and Tomatoes
A Small Handful of Crunchy Pistachios for Protein and Healthy Fat Pistachios contain a powerful punch of protein, as well as a mixture of healthy monounsaturated and polyunsaturated fats, which may help reduce your cholesterol levels.e60dc2a1-f33c-4a05-9b50-8e3e8e5976298e060c0f-002e-4294-a542-2d8324952d44 Lowering LDL (“bad”) cholesterol may also cut your risk of developing heart disease, a common complication of diabetes.e60dc2a1-f33c-4a05-9b50-8e3e8e59762938d53bb2-ab14-4dd3-a3b3-e110ee97e1d8 A 1 oz portion (or 49 pistachio nuts without the shell) equals about 160 calories. They’re also a good source of fiber, with 3 g.e60dc2a1-f33c-4a05-9b50-8e3e8e5976299f36bbe0-3c24-49e1-9434-fdfa1c9fd802 A Small Handful of Crunchy Pistachios for Protein and Healthy Fat
Baked Cheese Crisps and Sliced Veggies Select a great-tasting, low-calorie baked cheese crisp or cracker when you want a tasty snack. These are available in the snack aisle at the grocery store. A 1 oz serving of cheese crisps, or about 17 crisps, contains just 1 g of carbs.e60dc2a1-f33c-4a05-9b50-8e3e8e59762913952cc0-fd7d-4a16-9796-2ee6c33426c1 This snack complements any sliced raw veggie, which is a naturally fat-free, low-cal snack. For example, pair cheese crisps with a 1 cup serving of cool, crisp, and hydrating cucumber slices. Baked Cheese Crisps and Sliced Veggies
Crunchy Sliced Peppers and Low-Fat Garden Dip Slice 1 cup of sweet-tasting red bell peppers into strips for a crunchy snack. Bell pepper contains more than 100 percent of the vitamin C you need in a day.e60dc2a1-f33c-4a05-9b50-8e3e8e597629e0991c7d-643c-4764-8e14-b55f7fc3f6c5e60dc2a1-f33c-4a05-9b50-8e3e8e5976295e36881e-af50-41eb-a1fa-f0ac0503f426 Dunk them in low-fat garden vegetable dip to complete the snack. You can buy a ready-made dip or make your own by mixing a prepackaged, low-sodium blend of seasonings with low-fat sour cream, low-fat cottage cheese, or plain low-fat Greek yogurt. In general, aim for low-fat dairy products and foods and seasonings that are low in sodium while following a diabetes-friendly diet.e60dc2a1-f33c-4a05-9b50-8e3e8e597629eedf7132-9caa-4d20-98ce-59bb7c2fa63c Any way you slice it, you’ll enjoy the satisfying flavors in this good snack for people with diabetes. Crunchy Sliced Peppers and Low-Fat Garden Dip
Fresh Low-Fat Mozzarella and Juicy Tomatoes “Fresh mozzarella and tomato is another good choice,” says Erin Palinski-Wade, RD, CDCES , the author of 2-Day Diabetes Diet , who is based in Hamburg, New Jersey. When it comes to cheese, try to stick to reduced-fat or regular cheese in small amounts.e60dc2a1-f33c-4a05-9b50-8e3e8e5976298032e4a8-e725-4884-92ca-b99ef084cba6 One ounce of part-skim mozzarella supplies almost 7 g of protein and 4.5 g of fat (2.9 g saturated).e60dc2a1-f33c-4a05-9b50-8e3e8e597629de193d64-eb87-4747-b599-6db06cf6cdd3 One cup of grape tomatoes has 8 g of carbs.e60dc2a1-f33c-4a05-9b50-8e3e8e597629200517b9-e38d-481f-a353-a798bdca6ec4 Skip the dressing, and opt for a drizzle of balsamic vinegar and a dash of pepper for flavor. In total, this snack is about 130 calories.e60dc2a1-f33c-4a05-9b50-8e3e8e597629e8b06828-1fae-4576-9366-96659d9cd418 Fresh Low-Fat Mozzarella and Juicy Tomatoes
Calcium-Rich Nonfat Greek Yogurt With Fruit Plain nonfat yogurt with fresh fruit is a sweet treat that is also nourishing. Yogurt provides a balanced intake of protein, carbs, vitamins, and minerals, while the fruit adds anti-inflammatory antioxidants to your diet.e60dc2a1-f33c-4a05-9b50-8e3e8e597629481a495b-450f-4297-822c-c646cb270e83 Fruit is also a good source of heart-healthy and digestion-friendly fiber. If you haven’t yet, try Greek yogurt, which has a satisfyingly rich texture and more protein than regular yogurt. One cup of Greek yogurt contains 24 g of protein.e60dc2a1-f33c-4a05-9b50-8e3e8e597629277029fc-c504-49be-9971-ddba764f04e6 Yogurt is also a source of probiotics , which play a role in good gut health. Combining fruit and yogurt enhances their benefits. Together, they offer probiotics as well as prebiotic fiber, which feeds the probiotics. This is a one-two punch that may aid in weight loss and improve heart health, both of which are helpful for people with type 2 diabetes.e60dc2a1-f33c-4a05-9b50-8e3e8e59762902e7220a-9845-470a-bcb6-081f12103fcf Calcium-Rich Nonfat Greek Yogurt With Fruit
Heart-Healthy Avocado and Lime One of Palinski-Wade’s favorite go-to snacks is an avocado . Not only is this superfood a good source of heart-healthy monounsaturated fats, it’s also a time-saving snack that’s easy to slice and go. Avocado is packed with fiber, and though it’s considered a fruit, it’s a low-sugar option.e60dc2a1-f33c-4a05-9b50-8e3e8e597629b4734ff4-0d4d-45b0-bd00-bfd7e3842a42 Try topping your slices with a squeeze of lime juice. It’s important to remember that avocados are calorie-dense, so be aware of proper portion size.e60dc2a1-f33c-4a05-9b50-8e3e8e59762922bfde14-d2cd-424f-b609-c80decc3cc97 Half an avocado is 120 calories and, with 5 g of fiber, it will help keep you feeling full until your next meal.e60dc2a1-f33c-4a05-9b50-8e3e8e597629d14c45eb-b7d0-4905-b21b-c7a0d6fb18e9 Heart-Healthy Avocado and Lime
Store-Bought or Homemade Sugar-Free Frozen Juice Bars Cool your cravings with a sugar-free frozen fruit pop. This refreshing snack is great on a hot afternoon, or anytime, really. Look for frozen juice bars that have 70 calories or fewer. One pop has about 6 g of carbs. And it’s sodium- and fat-free, to boot.e60dc2a1-f33c-4a05-9b50-8e3e8e597629cfaa0ea5-4778-4fc6-bf65-b2062bb70522 Or consider making your own ice pops . Store-Bought or Homemade Sugar-Free Frozen Juice Bars
Peanut Butter and Jelly on a Whole-Grain English Muffin The good news about peanut butter: It can help improve satiety and decrease after-meal glucose levels.e60dc2a1-f33c-4a05-9b50-8e3e8e597629f09e87a4-d7df-4eef-9c22-7ab23929a37d Spread 1 tbsp on half of a high-fiber, whole-wheat English muffin for a wholesome, nourishing snack. The peanut butter contains 100 calories, 8.5 g of fat (including 1.5 g of saturated fat), 3 g of carbs, and 3.5 g of protein.e60dc2a1-f33c-4a05-9b50-8e3e8e59762925069afc-94c9-4c99-97a5-ba0b822d9667 When shopping for peanut butter, be sure to read the ingredients list. Make sure the only ingredients are peanut butter and salt and that there is no added sugar. A whole-wheat English muffin has an estimated 134 calories, 1.4 g fat, 27 g carbs, and 5.8 g protein.e60dc2a1-f33c-4a05-9b50-8e3e8e597629c4c94ead-b1e4-4adc-a8f8-a26933794052 Top it off with 1 tbsp of sugar-free jelly for a PB&J that is not only satisfying but also good for you. The sugar-free jelly contains no fat or protein and 6 g of carbs.e60dc2a1-f33c-4a05-9b50-8e3e8e597629995e7fa7-993d-4e03-be03-28cfecb56153 Peanut Butter and Jelly on a Whole-Grain English Muffin
Sweet and Savory Pears and Prosciutto Jennifer Shrodes, RD, CDCES , of the Ohio State University Wexner Medical Center in Columbus, recommends that people with diabetes prioritize blood sugar–friendly choices and make them incredibly tasty. One classic protein-and-carb combo is a half piece of fruit, such as an apple or pear, with thinly sliced prosciutto, which is dry-cured ham. Here’s what you’ll get from this fancy-feeling snack: Two thin slices of prosciutto contain about 36 calories, 1.5 g fat (0.5 g saturated fat), 0.06 g carbs, and 5 g protein.e60dc2a1-f33c-4a05-9b50-8e3e8e59762983dc21fb-0d68-41ac-aa7a-b075f3628170 One-half of a juicy pear has about 50 calories, no fat or protein, and about 14 g of carbs.e60dc2a1-f33c-4a05-9b50-8e3e8e5976297890c5f8-da9e-4680-b952-74c163079bb7 (Vegetarian? Swap prosciutto for string cheese.) Sweet and Savory Pears and Prosciutto
Refreshing Cantaloupe and Creamy Cottage Cheese Low-fat and low-sodium cottage cheese enhances the natural sweetness of cantaloupe in this snack. Top 1 cup of cut-up melon with ¼ cup of low-fat cottage cheese. The melon is an excellent source of vitamins A and C.e60dc2a1-f33c-4a05-9b50-8e3e8e59762945bdcbb8-5602-4dd4-b135-edcee80547ed Plus, the low-fat cottage cheese adds over 6 g of protein to the snack and supplies a good amount of calcium.e60dc2a1-f33c-4a05-9b50-8e3e8e59762929393ede-f39d-420a-a107-adf5041c2b2c Add a sprig of mint for a punch of color and flavor. Refreshing Cantaloupe and Creamy Cottage Cheese
High-Protein, Low-Calorie Shrimp Cocktail Seafood, in general, is an excellent snack food when you’re following a diabetes diet because it’s rich in lean protein.e60dc2a1-f33c-4a05-9b50-8e3e8e5976293482ec60-39e8-43e5-a146-5ca3c3e68abb But avoid eating it fried, as it can absorb fat while cooking and contribute to weight gain and increase cholesterol.e60dc2a1-f33c-4a05-9b50-8e3e8e59762990996c8d-9002-45c1-a0dd-a2725e823f6a Each shrimp with cocktail sauce equals 28 calories, 3.5 g protein, less than 1 g fat, and 2.5 g carbs.e60dc2a1-f33c-4a05-9b50-8e3e8e59762940fa631c-74fb-4f5b-b0f6-222a7f800e94 Cocktail sauce contains sodium, which is unhealthy for people with diabetes.e60dc2a1-f33c-4a05-9b50-8e3e8e5976299ca6b0e6-fccc-4fc2-8b5d-49748fc67db1 To reduce the salt in this snack, Palinski-Wade suggests enjoying the shrimp with fresh salsa or chopped tomatoes. Shrimp cocktail is a great pick if you’re dining at a restaurant or ordering in and want a healthy appetizer that won’t spike your blood sugar and send it crashing later. High-Protein, Low-Calorie Shrimp Cocktail
A Couple of Dark-Chocolate-Covered Strawberries Strawberries are naturally fat-free, making them a healthy choice for diabetes, and they’re also rich in vitamin C. One cup provides your entire DV of the vitamin.e60dc2a1-f33c-4a05-9b50-8e3e8e597629ff6a0ac9-a218-481b-948e-2f5ec49df46ce60dc2a1-f33c-4a05-9b50-8e3e8e597629d85da6e5-d65d-4dcf-a52f-5ff221062542 Their sweetness when they’re ripe makes this snack taste rich and decadent, too. Dip these juicy fruits in creamy dark chocolate to create a thin coating and add flavor. Dark chocolate contains more flavanol-packed cocoa solids than milk chocolate. Flavanols have been shown to relax blood vessels, helping contribute to lower blood pressure. They can also help improve insulin sensitivity , or how well your body responds to insulin.e60dc2a1-f33c-4a05-9b50-8e3e8e597629a7cd0f2c-3e63-4d61-8f12-6a7f3833feee But mind your portions: Three or four of these chocolate-covered berries have 13 g of carbs and 120 calories.e60dc2a1-f33c-4a05-9b50-8e3e8e59762918b624b5-ed81-4cee-bb2a-e39da6e6cb05 A Couple of Dark-Chocolate-Covered Strawberries
Sugar-Free Fruit-Flavored Gelatin Topped With Fat-Free Whipped Cream A sparkling, fruit-flavored gelatin topped with whipped cream can be refreshing and pleasantly satisfying when you’re craving something sweet. Try opting for sugar-free gelatin: A snack-size container of gelatin made with low-calorie sweetener contains 4 g of carbs for fewer than 19 calories.e60dc2a1-f33c-4a05-9b50-8e3e8e597629945df0bc-5a1a-4c84-9879-0e4f7ff89aa3 Top it with 1 tbsp of sugar-free whipped topping to add a little more sweetness without the added sugar. Sugar-Free Fruit-Flavored Gelatin Topped With Fat-Free Whipped Cream
Fat-Free and Sugar-Free Frozen Yogurt With a Fruit Topping Enjoy this cool, creamy, lower-calorie snack anytime. One brand, Kemps, sells a vanilla version that has 24 g of carbs and no added sugar. It is also a good source of calcium for a ⅔ cup serving (180 mg, to be exact).e60dc2a1-f33c-4a05-9b50-8e3e8e597629097f8c33-c0f2-4a38-b9f1-5c3db2f38b60 To add variety, try different flavors, and top the frozen yogurt with a few berries or a teaspoon of chopped nuts . This will add even more flavor, texture, and nutrition. Pair Carbs With Protein and Fats for Healthy Snacking When you’re managing diabetes, an important thing to keep in mind is your carb count. Carbohydrates are the nutrients in foods that are broken down into glucose, and they can have a significant impact on blood sugar levels, Kennedy says. It’s best to consider both quantity and quality when it comes to carbs. Eating a lot of carbs or too many simple carbs at once can cause spikes in blood sugar.e60dc2a1-f33c-4a05-9b50-8e3e8e597629ba0230e3-f125-499a-bac9-1125eb3ab3d9 High blood sugar, or hyperglycemia , can increase the risk of diabetes complications like diabetic neuropathy, diabetic retinopathy, heart disease, and stroke.e60dc2a1-f33c-4a05-9b50-8e3e8e597629a1313d01-79b4-413a-ad21-c7c24aee87d0 But, “This doesn’t mean that you need to avoid carbohydrates completely,” Kennedy says. Instead, eat a healthy amount of good carbs, especially ones that are rich in fiber. That includes those from fruits and vegetables, fat-free or low-fat dairy, and whole grains. Consider the other macronutrients of your snack, too. “Combining protein and healthy fats with complex carbohydrates is a great way to give your snacks staying power,” says Palinski-Wade. Nuts and seeds, nut butters, plain Greek yogurt, and low-fat cheeses offer both protein and fat for satisfaction and blood sugar management. Fat-Free and Sugar-Free Frozen Yogurt With a Fruit Topping
The Takeaway Nutritious diabetes-friendly snacks can prevent blood sugar spikes, keep you feeling full, and provide energy throughout the day. The best snacks for diabetes are low in added sugar and carbs, high in fiber, and rich in protein and healthy fats. These include plain Greek yogurt with fruit, hummus with veggies, and oatmeal with berries. Snacks that are high in fiber, such as popcorn, oatmeal, nuts, and fruits, can help you manage your blood sugar and curb hunger. Be sure to consider portion sizes. Peanut butter, dark chocolate, and frozen yogurt, for example, can be part of a diabetes-friendly diet when consumed in moderation.
Resources We Trust Mayo Clinic: Diabetes Diet: Create Your Healthy Eating Plan Centers for Disease Control and Prevention: Diabetes and Your Heart Cleveland Clinic: Have Type 2 Diabetes? Reach for These Healthy Snacks American Diabetes Association: What Superstar Foods Are Good for Diabetes? Harvard T.H. Chan School of Public Health: Dark Chocolate
Additional reporting by Barbara Kean ; Deborah L. Blood, RD, CDCES; and Debbie Strong .