17 Good Snacks for Diabetics That Won’t Spike Blood Sugar

Recently updated on September 25th, 2024 at 06:22 am

If you or your loved ones have diabetes, finding snacks that would not spike your blood sugar levels might seem like a struggle. However, it doesn’t have to be! Choose snacks that are packed with nutrients, proteins, and good fats.

When you or your loved one is living with diabetes, managing blood sugar can become really necessary, and snacks play an essential role in maintaining the sugar level throughout the day. Choosing good snacks for diabetics —those high in fiber, protein, and healthy fats—can make all the difference in controlling blood sugar.

In this article, we are going to explore 17 good snacks for diabetics that would not spike your blood sugar levels.

What Makes a Good Diabetic Snack?

When you are choosing a good snack for diabetes, your focus should lie on balance. According to the Diabetes Association, snacks that contain fiber, protein, and healthy fats can slow down digestion and help prevent spikes in blood sugar. Some of the good snack options for diabetics include:

• Fruit with cheese or nuts
• Hummus or guacamole with carrots or celery
• Nut butter with apple slices or celery

It is also important to remember that such snacks are a part of a meal plan for someone with diabetes, as they help manage hunger between meals.

Moreover, studies have shown that when slow-digesting carbs such as grains and vegetables are combined with healthy fats and proteins, it can keep blood sugar stable for hours, preventing it from spiking. The combination of slow-digesting carbs with fats and proteins slows down the breakdown of glucose, making it a long-lasting source of energy.

Here are three major nutrients that you must prioritize for healthy snacks for diabetics:

• Fiber:

Fiber is found in vegetables, whole grains, and fruits. It slows down the absorption of glucose into the bloodstream.

• Protein:

Another important nutrient that must be prioritized in the diet of Diabetics is Protein. Protein in the form of lean meats, eggs, and dairy products can help stabilize blood sugar.

• Healthy Fats:

Always opt for unsaturated fats from sources like nuts, seeds, and avocados rather than saturated fats. Unsaturated fats help to support overall heart health.

If you or your loved one are looking for customized meal plans for diabetes, Loving Homecare provides the support you need and makes managing your health easier.

17 Good Snacks for Diabetes

When you are living with diabetes, food is your medicine. Hence, it is essential to know what to eat so that you can keep your blood sugar levels under control. Here is a list of snacks for diabetics that will help you manage diabetes.

Protein-Packed Snacks:

Protein is essential for keeping blood sugar levels steady. Here are some options that are not only convenient but also help you maintain your energy throughout the day.

Hard-Boiled Eggs:

Eggs are an excellent source of protein; one large hard-boiled egg contains around 6.3 grams of protein, making it one of the best snacks for diabetics, as your blood sugar is not going to spike after having an egg.

Studies have revealed that having an egg can significantly reduce your fasting blood sugar levels. Moreover, it also contributes to lower levels of hemoglobin A1C, which is a measure of long-term blood sugar control.

Nutritional Benefits:

• One large hard-boiled egg has 6.3 grams of protein.
• Boiled eggs virtually don’t have any carbs.
• It is a healthy fat that helps maintain fullness.

You can add a pinch of salt, pepper, and paprika to the egg for improved taste.

Cheese & Whole-Grain Crackers:

Another popular snack for diabetics is a crackers sandwich. You can easily make cracker sandwiches on your own by adding some cheese to your favorite whole-grain crackers.

Although crackers have high levels of carbs in them, the fiber in the crackers and the fats and proteins in the cheese won’t let your blood sugar spike.

Nutritional Benefits:

• There are around 7 grams of protein in one ounce of cheese.
•  Five whole-grain crackers contain about 12 g of carbs.
• The fiber in the crackers will help regulate blood sugar.

Turkey Roll-Ups:

A simple yet easy-to-make snack for diabetes is the Turkey Roll-ups. This is like a breadless sandwich, with slices of turkey breast wrapped around your choice of low-carb contents, such as vegetables or cheese.

This is a great option for diabetics as it is a low-carb meal that is high in protein, which is going to help maintain your blood sugar levels. Moreover, the protein content in turkey roll-ups is going to help promote a feeling of fullness, lowering your appetite and preventing overeating.

Nutritional Benefits:

• Turkey breast usually contains 29 grams of protein, making it a protein-packed meal that promotes fullness and prevents overeating.
• A low-carb meal that won’t let your blood sugar spike.
• Full of healthy fats that help maintain fullness.

Cottage Cheese:

Cottage Cheese is another excellent source of protein and a good snack for diabetics. Half a cup of cottage cheese provides your body with many essential nutrients, including vitamins and minerals, and also contains 13 grams of proteins and just 4 grams of carbs. Due to such high protein content, cottage cheese can help regulate blood sugar levels.

Nutritional Benefits:

• Protein-rich snacks, i.e., half a cup of cottage cheese, contain 13 grams of proteins.
• Low-carb snacks, i.e., half a cup, contain only 4 grams of carbs.

Variations:

For added fiber, you can combine cottage cheese with fruits of your choice.

Fiber-Rich Options

Fiber is another essential component of meal plans for diabetics, as it slows down the digestion of carbohydrates and regulates your blood sugar levels.

Let’s have a look at a diabetic snack list that is rich in fiber.

Apple with Peanut Butter:

Slices of apple with peanut butter are a fiber-rich snack for individuals with diabetes. Both apples and peanut butter are known to have vitamins and minerals that can regulate your blood sugar levels, including vitamin B, Vitamin C, and potassium in apples, as well as vitamin E and magnesium in peanut butter.

Moreover, apples also contain polyphenol antioxidants, which can reduce the chances of damage to the pancreas, which often worsens diabetes.

Nutritional Benefits:

• One medium-sized apple and two tablespoons of peanut butter contain around 7 grams of fiber, which can help manage your blood sugar levels.

Variations:

For similar health benefits, you can pair apples with almond butter or use other fruits, such as bananas or pears.

Hummus with Vegetables:

Another fiber-rich snack idea for diabetics is Hummus with vegetables. Hummus made from chickpeas has a creamy spread and offers your body plant-based proteins. It tastes great when it is mixed with vegetables.

You can get a considerable amount of fiber and other vitamins from the combination of hummus and vegetables, which is great for diabetes. You can also get some amount of protein and fats, which again regulate your blood sugar levels.

Nutritional Benefits:

• The combination of hummus and vegetables is an excellent source of fiber that regulates blood sugar levels and promotes a feeling of fullness.
• You can also get other nutritious components from this snack, such as various vitamins, proteins, and healthy fats.

Variations:

You can experiment with pairing hummus with different vegetables, such as broccoli, carrots, bell peppers, and cauliflower.

Grab-and-Go Snacks

For those who have a busy lifestyle, quick snacks that require little to no preparation time are a good option.

Almonds:

A handful of almonds are a quick and convenient snack. These are packed with all of the essential nutrients that are recommended to be a part of meal preparation for seniors with diabetes, i.e., protein, fiber, and healthy fats.

Moreover, it is important to note that one ounce of almonds provides your body with over 15 essential vitamins and minerals, including 0.6 milligrams of manganese, 76.5 milligrams of magnesium, 0.32 milligrams of riboflavin, 6 grams of protein, and 199.9 grams of potassium.

Nutritional Benefits:

• Almonds are good for heart health as they reduce cholesterol levels and can also help you manage weight, both of which are major factors of type 2 diabetes.
• The presence of all three essential nutrients, i.e., proteins, fiber, and healthy fats, which play a significant role in diabetes management.

Tip:

Since almonds are high in calories, i.e., only a handful of almonds contain 163 calories, it is important to limit your consumption of almonds to only a handful.

Greek Yogurt with Berries:

Greek yogurt and berries are another go-to snack for individuals with diabetes for a number of reasons. The berries in this combination have antioxidant properties, which reduce inflammation and prevent cell damage. Moreover, berries are also a great source of fiber, which slows digestion and stabilizes blood sugar levels.

Yogurt contains probiotics that help your body metabolize food, such as sugar. Furthermore, yogurt, specifically Greek yogurt, is rich in proteins, which also helps regulate blood sugars.

Nutritional Benefits:

• Berries are full of fiber and have antioxidant properties, both of which are essential for the regulation of blood sugar.
• Yogurt has probiotics that can help metabolize food, including sugar.

Variations:

Other good options include mixing Greek yogurt with different fruits of your choice.

Avocados:

Another go-to snack for people with diabetes is Avocados.

Avocados are a high-fiber snack and slo contain monosaturated fatty acids, which makes them a diabetes-friendly snack. However, it is important to remember that avocados are rich in calories; hence, it is important to limit your intake. i.e., only a quarter or a half of an avocado.

Nutritional Benefits:

• Avocados contain vitamins C, E, K, and B6.
• They are also known to have riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium.
• Moreover, avocados also provide your body with lutein, beta-carotene, and omega-3 fatty acids.
• Avocados also have a high level of healthy, beneficial fats, which will make you feel fuller between meals.

Variations:

You can turn avocado into a dip such as guacamole. Or add extra fiber to your meal by pairing it with whole-grain toasts.

Roasted Chickpeas:

Chickpeas and other legumes are known to play an important role in managing blood sugar levels. A half cup of roasted legumes contains 7 grams of proteins and 6 grams of fiber, both of which are essential nutrients for individuals with diabetes.

Nutritional Benefits:

• In comparison to wheat-based meals, roasted chickpeas-based meals significantly reduce blood sugar levels.
• The proteins and fiber in chickpeas help manage diabetes.

Beef Sticks:

Beef sticks are not only a convenient go-to snack but are also rich in proteins and have lower levels of carbs. Most beef sticks have around 6 grams of protein per ounce. When buying beef sticks, consider buying grass-fed beef sticks rather than grain-fed ones since grass-fed beef has higher levels of Omega-3, which helps manage blood sugar levels.

It is also important to keep in mind that beef sticks have high levels of sodium and should not be consumed in excess if you have high blood pressure.

Nutritional Benefits:

•  Omega-3 and protein in beef sticks help regulate the levels of blood sugar.

Best Snacks for Diabetes to Avoid Spikes

Chia Seed Pudding:

Chia seeds pudding is a simple snack that can be made by soaking chia seeds in milk. When the mixture achieves a pudding-like consistency, your chia seeds pudding is ready.

It is one of the healthy snacks for individuals with diabetes, as chia seeds offer many nutrients, including proteins, omega-3 fatty acids, and fiber.

Nutritional Benefits:

• Chia seeds are known to have triglycerides, which are good for heart health; individuals with diabetes are more prone to heart problems.
• Chia seeds absorb a lot of water and slow down the digestion process and the release of sugar into the bloodstream.

Edamame:

Edamame is another convenient snack for individuals with diabetes. It is basically unripe, green soybeans that are still in their pod. These are rich in proteins and fibers; one cup of edamame contains around 18 grams of protein and 8 grams of fiber. Including edamame in your diet lowers the risk of diabetes and reduces the chances of insulin resistance.

Nutritional Benefits:

• Edamame is known to have compounds like isoflavones, which reduce blood sugar levels.
• The proteins and fibers in edamame help manage blood sugar levels.

Variations:

Edamame is usually consumed steamed, but you can add seasonings and spices to enhance the flavors.

Tuna Salad:

One of the best snacks for diabetes is tuna salad. Although tuna salad is made with mayonnaise, you can always swap it with cottage cheese or yogurt for a healthier alternative.

Tuna is a great source of proteins and has no carbs as well. Additionally, it contains omega-3 fatty acids, which can help control diabetes.

Nutritional Benefits:

• Omega-3 fatty acids and proteins manage the blood sugar levels.
• Tuna has no carbs.

Fiber-Rich & Low-Carb Snacks

Popcorns:

Another good snack for diabetics, which is rich in fiber and has low carbs, is popcorn. It is a snack that has low calories. Low-calorie food can help in weight loss, which is essential for lower blood sugar levels. Other than a lower number of calories, popcorn also has a significant amount of fiber, which can make you feel full.

Nutritional Benefits:

• Contains fiber that makes you feel full between meals.
• Low-calorie density aids weight loss.

Tip:

Consider air-popping your own popcorn since microwavable popcorns have high levels of salt and fats in them.

Celery Sticks with Peanut Butter:

One of the most popular ways of eating celery sticks is with peanut butter. Celery sticks contain a small amount of calories, i.e., only 14 calories per cup, making them a diabetes-friendly snack. Furthermore, celery sticks are known to have antioxidants like flavones, which play an important role in lowering blood sugar levels.

Nutritional Benefits:

Celery sticks are rich in fiber, have fewer calories, and contain antioxidants that play an important role in lowering blood sugar levels.

Variations:

Adding a spoonful of peanut butter to celery sticks can enhance the taste and add more fiber. However, you can also pair celery sticks with other nut butter, such as almond butter.

Black Bean Salad:

Another healthy snack for diabetics is the black bean salad. This salad is rich in both proteins and fibers and contains low levels of carbs. To make this salad, you simply have to chop some vegetables, such as onions and peppers, and add them to the vinaigrette dressing.

Nutritional Benefits:

• Proteins in fibers in black beans help manage blood sugar levels.
• Low carb levels help maintain weight.

Variations:

You can add vegetables of your own choice and liking to this salad.

Common Snacking Mistakes to Avoid

When it comes to snacking, diabetics should steer clear of certain foods that can cause blood sugar to spike, such as:

• Sugary granola bars: These often contain hidden sugars and simple carbs.
• Packaged cookies and pastries: These have got huge amounts of refined sugars and fats, which quickly spike blood sugar levels.
• Sweetened beverages: Avoid sugary drinks; instead, opt for water or unsweetened tea.

Being mindful of portion control and the type of snacks you choose can make a big difference in managing your blood sugar levels.

Looking for more guidance? Loving Homecare provides expert support for seniors and diabetics, making sure that you get the care you need to make diabetes care easier.

Expert Tips for Smart Snacking

Making the right snack choices should not be difficult. Here are some strategies that are going to make snacking easier for you:

• To better manage your blood sugar levels, eat small portions at regular intervals.
• Give your body two or three hours between meals so the blood glucose is reduced to desirable levels before you eat again.
• Figure out whether you are hungry or just thirsty. Sometimes, your body might misinterpret thirst and hunger; hence, it is necessary to drink water first to avoid overeating.
• When you are selecting snacks, choose healthy snacks for diabetics, i.e., snacks rich in proteins, fiber, and healthy fats.
• Plan your meals ahead of time so you have healthy options available.
• To prevent overeating, keep your portions in check.
• Eat mindfully, and avoid eating while you are distracted, such as when watching TV.

Over to You

When it comes to diabetes, snacking can be crucial in managing it. Good snacks for diabetics are ones that contain a balance of several nutrients, such as fiber, proteins, and healthy fats. Remember, you can always keep your blood sugar levels steady while enjoying delicious yet healthy snacks.

If you need help with managing your diabetes or care for a loved one, Loving Homecare provides expert services that offer proper nutrition and support for diabetics.

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