When it comes to managing type 2 diabetes, snacks can be an important part of an overall eating plan. If timed carefully, a between-meal snack can help steady blood sugar levels, prevent them from dropping, and fend off food cravings. Healthy snacks also offer an opportunity to boost overall nutrition by providing vitamins, minerals, healthy fats, and other important nutrients.
On the other hand, poorly chosen snacks—those high in calories, saturated fat, sodium, and sugar—can lead to weight gain, elevated blood pressure, and out-of-control blood glucose.
This article provides diabetes-friendly snack tips and ideas that are simple to prepare, healthy, and won't spike your blood sugar.
7 Ways to Eat Healthy on a Diabetes Diet
Tips for Healthy Snacks
Besides keeping calories in check, it's important to approach snacking in ways that won't negatively impact your blood sugar levels while keeping you satisfied until your next meal. This means being aware of:
- When it's best to eat (timing)
- How often to eat
- Understanding how combining specific nutrients affects satiety and blood sugar
The first place to start may be talking to your healthcare provider, a registered dietitian nutritionist (RD or RDN), or a registered dietitian who is also a Certified Diabetes Care and Education Specialist (CDCES) to determine the snacks needed based on:
- Your overall treatment plan
- When and how much you exercise (you may need a snack before and/or after workouts)
- Your lifestyle
- Your low blood sugar pattern
- Any medications you may be taking, including insulin
One aspect of snacking that does apply to almost everyone is consistency. Eating both meals and snacks at the same time every day will help to make blood glucose levels more predictable.
An ideal snack for diabetes management will combine whole foods and include a combination of the following:
- 200 calories or less
- Between 15 and 30 grams of carbohydrate
- At least 3 grams of fiber
- At least 4 grams of protein (for satiety and to help keep blood sugar from rising too high)
- A small amount of healthy fats, such as nuts, nut butter, seeds, or avocado
Limiting sweets, sugar-added beverages, and processed and refined baked goods (like cookies and cake) can help prevent blood sugar spikes, weight gain, inflammation, and more.
To determine the amount of carbs that's best for you, test your blood sugar often to see how it responds to various amounts and combinations of nutrients.
The following foods offer a variety of delicious between-meal snacks that meet the criteria above and perhaps inspire you to create your own.
Peanut Butter
Peanut butter contains healthy fats and protein which can help prevent blood sugar spikes. Look for brands that don't have added sugar and enjoy peanut butter in the following ways:
- Rolled into energy balls (combined with oats, seeds, and a few raisins or chocolate chips)
- On celery
- On a whole-grain English muffin
- On sliced apples
Almond or cashew butter can also be substituted for peanut butter.
Eggs
Combining eggs with a carbohydrate source provides a balance of carbohydrates, fat, and protein to help keep blood sugars stable. Try any of the following combinations:
- Hard-boiled egg and a piece of fresh fruit
- Egg sandwich: English muffin with egg, spinach, and cheese
- Egg muffin (mix eggs with vegetables and bake in a muffin tin) with whole-grain toast
Chickpeas
Chickpeas, or garbanzo beans, are an excellent snack for people with diabetes because they contain 7 grams of protein, 22 grams of carbohydrates, and 6 grams of fiber, which slows digestion and helps stabilize blood sugar levels. You can roast chickpeas or make hummus at home or buy them at most grocery stores. Ways to enjoy chickpeas as a snack include:
- Savory roasted chickpeas (such as barbeque, habanero, ranch, and sea salt)
- Cinnamon-sugar roasted chickpeas
- Raw vegetables and hummus (blend chickpeas with tahini, olive oil, lemon juice, garlic, and salt)
Fruit
Berries are rich in antioxidants and a good source of fiber. Blueberries, in particular, are rich in antioxidants called anthocyanins that research shows may help regulate blood sugar levels. They're also associated with a lower risk of type 2 diabetes and weight loss, among other health benefits.
Combine berries or other fruit with a protein source, such as:
- Greek yogurt
- In a smoothie with protein powder
- Cottage cheese
Nuts
Nuts and seeds contain heart-healthy fats. Several studies have shown nuts stabilize blood sugar levels in people with diabetes. In addition, almonds may benefit heart health and promote weight management—two major factors in preventing and treating type 2 diabetes.
Ways to enjoy nuts as a snack include:
- A small handful of almonds or other mixed nuts
- Sprinkled over Greek yogurt
- Mixed with dried fruit (trail mix)
Since nuts are high in calories, it's best to keep the serving small (not more than 1/4 cup) when enjoying them as a snack.
Meat and Fish
Foods containing mostly protein take three to four hours to digest and have little effect on blood sugar. Protein foods can be eaten alone as a snack if you're hungry but your blood sugar is elevated, or they can be combined with a carbohydrate source to keep blood sugars more level. Snack options may include:
- Beef or turkey sticks or jerky
- Prosciutto with pears
- Tuna salad (made with Greek yogurt or reduced-fat mayonnaise) and whole grain crackers
- Sardines with whole grain crackers
Keep in mind some of these examples are higher in sodium and it is best to limit processed meats, so choose these snacks occasionally.
Cheese
An ounce of cheese contains 7 grams of protein and depending on whether you choose a low-fat or regular cheese, will have 2 to 8 grams of fat. This combination of protein and fat makes it unlikely to raise blood sugar levels.
Snacks with cheese might include:
- Cheese and whole-grain crackers
- Fresh, low-fat mozzarella with sliced fresh tomatoes
- Cheese and apple slices
Popcorn
When popped without oil, popcorn is very low in calories and provides some fiber. Three cups of air-popped popcorn contains less than 100 calories, 18 grams of carbohydrates, and 3 grams of fiber.
You can also make it with oil or sprinkle grated parmesan on top to add some fat yet keep it healthier than traditional buttered popcorn.
Paper Bag Popcorn
You don't need a fancy gadget to pop popcorn without added oil. Simply pour enough popcorn into a paper lunch bag to cover the bottom in a single layer, fold the top of the bag down twice, place it folded-side up in the microwave, and hit the dedicated popcorn button.
Specialty Desserts
When a sweet snack is what you're looking for aim for a healthier option, such as:
- Chia seed pudding: Soak chia seeds in milk until the mixture achieves a pudding-like consistency, top with fruit
- Dark chocolate-covered strawberries
- Sugar-free fruit-flavored gelatin topped with fat-free whipped cream
Vegetables
Most Americans (90%) don't get the recommended amount of vegetables daily. Choosing snacks that include vegetables can help you reach the recommended daily intake of 2 to 3 cups.
Non-starchy vegetables contain fiber and are low in calories and carbohydrates, so they won't typically raise blood sugar levels. Vegetable snack ideas include:
- Lettuce wraps: filled with turkey or chicken, tomato, avocado, lettuce, and cucumbers
- Kale chips
- Edamame
- Sliced bell peppers with a Greek yogurt-based dip
Summary
When timed carefully, diabetes-friendly snacks can help steady blood sugar levels, prevent them from dropping, and fend off hunger. Healthy snacks also offer an opportunity to boost overall nutrition by providing vitamins, minerals, healthy fats, and other important nutrients. If you're unsure when is the best time for snacks or the best snack combinations for you, talk with your healthcare provider or a registered dietitian nutritionist for personalized recommendations.