<< Back

10 Dietitian-Approved Snacks for Diabetes

December 09, 2024

Managing diabetes doesn’t mean saying goodbye to snacks. In fact, the right snacks can help you keep your blood sugar steady.

The secret? Making smart snacking choices.

We asked Elizabeth Caffrey, RDN, a registered dietitian with Hartford HealthCare Medical Group, for advice on how to snack when you have diabetes.

Want healthy lifestyle tips delivered to your inbox?

Sign up here

What makes a good snack for diabetes?

Whether you have diabetes or not, the best snacks to choose are fresh fruit, vegetables, nuts and whole grains.

“These options are packed with fiber, healthy fats, vitamins and minerals,” she says.

But people with diabetes do have to be mindful of how certain snacks affect their blood sugar.

Low-carb snacks (less than 5 grams of carbohydrates) help keep your blood sugar stable, while moderate-carb snacks (15 – 20 grams) are ideal for sustained energy and pair well with protein or healthy fats to help minimize blood sugar spikes.

> Related: 6 Steps to Creating a Diabetes Friendly Diet

Snack ideas to try

Not sure what to grab? Caffrey suggests these diabetes-friendly options:

Low-carb options (less than 5 grams of carbs) for when you’re a little hungry:

  • A handful (1 oz.) of nuts
  • Low-fat string cheese
  • 1 cup of popcorn
  • Fresh veggies like cucumbers, celery or carrots
  • An 8 oz. low-carb protein shake

Moderate-carb options (15 – 20 grams of carbs) to keep you energized between meals or before exercise:

  • A 6 oz. light yogurt
  • A small piece of fresh fruit with a handful of nuts or string cheese
  • 3 cups of popcorn
  • 1/3 cup hummus paired with fresh vegetables
  • A slice of whole-grain toast with natural peanut butter or avocado

> Related: 3 Foods to Eat (and 3 to Avoid) If You Have Diabetes

Fresh snacks are better than processed.

While it can be tempting to grab a bag of chips when hunger strikes, it may not be your best choice. Highly processed snacks are often loaded with sodium, saturated fat and fast-acting carbohydrates that can cause rapid blood sugar spikes.

“Try to steer clear of the snack aisle in grocery stores,” Caffrey advises.

Instead, Caffrey suggests prepping healthy snacks ahead of time to keep you fueled and your blood sugar stable.