Hey there, snack lovers! Are you tired of the same old boring munchies? Well, I’ve got some exciting news for you.
Whether you’re managing diabetes or just looking for healthier snack options, I’ve put together a list of over 30 delicious and diabetes-friendly snacks that’ll make your taste buds dance.
From crunchy veggies to creamy dips, we’re about to embark on a flavor-packed journey that’ll change the way you think about snacking. Ready to dive in? Let’s go!
Fruits
Apple Slices
Crisp, juicy, and oh-so-refreshing, apple slices are a classic snack for a reason.
They’re packed with fiber, which helps slow down the absorption of sugar into your bloodstream. Plus, they’ve got a satisfying crunch that’ll keep your mouth happy.
To jazz up your apple slices, try sprinkling them with a bit of cinnamon. Not only does it taste amazing, but cinnamon may also help improve insulin sensitivity. How cool is that?
Nutrition info: One medium apple (about 182g) contains approximately 95 calories, 25g of carbohydrates, 4g of fiber, and 19g of sugar.
Berries (Strawberries, Blueberries, Raspberries)
Berries are like nature’s candy, but way better for you. These little powerhouses are bursting with antioxidants and vitamins.
The best part? They’re lower in sugar compared to many other fruits, making them a great choice for managing blood sugar levels.
You can enjoy berries on their own or mix them up for a colorful berry medley.
They’re perfect for satisfying your sweet tooth without sending your blood sugar on a roller coaster ride.
Nutrition info: One cup of mixed berries (about 150g) contains approximately 85 calories, 20g of carbohydrates, 6g of fiber, and 11g of sugar.
Orange Segments
Orange you glad I included these? (Sorry, couldn’t resist!) Orange segments are not only refreshing but also packed with vitamin C.
This vitamin is great for boosting your immune system and helping your body absorb iron from other foods.
Oranges also contain a type of fiber called pectin, which can help keep you feeling full and satisfied.
Plus, peeling and segmenting an orange can be a mindful activity that helps you slow down and enjoy your snack.
Nutrition info: One medium orange (about 131g) contains approximately 62 calories, 15g of carbohydrates, 3g of fiber, and 12g of sugar.
Peach Slices
Juicy peach slices are like a little taste of summer, no matter what time of year it is. They’re sweet, satisfying, and loaded with vitamins A and C.
These vitamins are important for maintaining healthy skin and a strong immune system.
Peaches also contain potassium, which can help regulate blood pressure. Try freezing peach slices for a cool, refreshing treat on hot days.
Nutrition info: One medium peach (about 150g) contains approximately 59 calories, 14g of carbohydrates, 2g of fiber, and 13g of sugar.
Melon Cubes
Watermelon, cantaloupe, honeydew – take your pick! Melon cubes are like nature’s hydrating snack packs.
They’re super refreshing and have a high water content, which means they can help keep you hydrated.
Melons are also relatively low in calories and carbs compared to their volume, so you can munch on a good-sized portion without worrying too much about your blood sugar.
Plus, they’re a good source of vitamins A and C.
Nutrition info: One cup of mixed melon cubes (about 177g) contains approximately 60 calories, 15g of carbohydrates, 1g of fiber, and 14g of sugar.
Vegetables
Carrot Sticks
Crunchy carrot sticks are like nature’s chips, but way healthier.
They’re loaded with beta-carotene, which your body converts to vitamin A – great for your eyes and immune system. Plus, their natural sweetness can help curb sugar cravings.
Try pairing carrot sticks with a protein-rich dip like hummus for a more balanced snack.
The combo of fiber from the carrots and protein from the dip can help keep you feeling full and satisfied.
Nutrition info: One cup of baby carrots (about 128g) contains approximately 52 calories, 12g of carbohydrates, 4g of fiber, and 6g of sugar.
Celery Sticks
Celery might seem boring, but don’t knock it ’til you’ve tried it!
These crunchy green sticks are super low in calories and carbs, making them a great choice for mindless munching. They’re also packed with water, helping to keep you hydrated.
Get creative with your celery sticks by filling them with peanut butter or cream cheese. Just remember to keep an eye on your portions with these toppings.
Nutrition info: One cup of chopped celery (about 101g) contains approximately 16 calories, 3g of carbohydrates, 2g of fiber, and 1g of sugar.
Cherry Tomatoes
These little red flavor bombs are perfect for popping in your mouth when you need a quick snack.
Cherry tomatoes are packed with lycopene, an antioxidant that’s great for heart health. They’re also a good source of vitamin C.
Try pairing cherry tomatoes with some mozzarella balls and a drizzle of balsamic vinegar for a snack that feels fancy but is super easy to throw together.
Nutrition info: One cup of cherry tomatoes (about 149g) contains approximately 27 calories, 6g of carbohydrates, 2g of fiber, and 4g of sugar.
Cucumber Slices
Cool as a cucumber? You bet! Cucumber slices are incredibly refreshing and hydrating.
They’re super low in calories and carbs, making them a great option for when you want to munch without worrying about your blood sugar.
Try sprinkling your cucumber slices with a bit of salt and pepper, or dip them in tzatziki for a Greek-inspired snack. You can also use cucumber slices as a base for mini sandwiches – just top them with a bit of cream cheese and smoked salmon.
Nutrition info: One cup of sliced cucumbers (about 119g) contains approximately 16 calories, 4g of carbohydrates, 1g of fiber, and 2g of sugar.
Bell Pepper Strips
Red, yellow, green – bell peppers come in a rainbow of colors, and they’re all delicious! These crunchy veggies are loaded with vitamin C and other antioxidants.
Plus, they’re low in calories and carbs, making them a great choice for diabetes-friendly snacking.
Try slicing bell peppers into strips and dipping them in hummus or guacamole.
You can also stuff mini bell peppers with a mixture of cream cheese and herbs for a more substantial snack.
Nutrition info: One cup of sliced bell peppers (about 92g) contains approximately 30 calories, 7g of carbohydrates, 2g of fiber, and 4g of sugar.
Nuts and Seeds
Almonds
Almonds are like nature’s little powerhouses. They’re packed with healthy fats, protein, and fiber, which can help keep your blood sugar stable.
Plus, they’ve got a satisfying crunch that makes them perfect for snacking.
A handful of almonds can help curb hunger and provide long-lasting energy. Try roasting them with a sprinkle of cinnamon for a warm, comforting treat.
Nutrition info: One ounce of almonds (about 23 nuts) contains approximately 164 calories, 6g of carbohydrates, 4g of fiber, and 1g of sugar.
Walnuts
Walnuts are brain food – literally! They’re shaped like tiny brains and are great for brain health. They’re also rich in omega-3 fatty acids, which are good for heart health.
Walnuts have a rich, slightly bitter flavor that pairs well with sweeter foods. Try adding them to Greek yogurt with a drizzle of honey for a balanced snack.
Nutrition info: One ounce of walnuts (about 14 halves) contains approximately 185 calories, 4g of carbohydrates, 2g of fiber, and less than 1g of sugar.
Pumpkin Seeds
Don’t just save these for Halloween! Pumpkin seeds, also known as pepitas, are packed with nutrients like magnesium and zinc. They’ve got a mild, nutty flavor that’s super satisfying.
Roast pumpkin seeds with a bit of olive oil and your favorite spices for a crunchy, savory snack. They’re great on their own or sprinkled over salads for added crunch.
Nutrition info: One ounce of pumpkin seeds (about 28g) contains approximately 151 calories, 5g of carbohydrates, 2g of fiber, and less than 1g of sugar.
Sunflower Seeds
Tiny but mighty, sunflower seeds are a great source of vitamin E, which acts as an antioxidant in your body.
They’re also rich in healthy fats and protein, making them a satisfying snack option.
You can enjoy sunflower seeds on their own or use them to add crunch to salads or yogurt parfaits. Just be mindful of portion sizes, as they’re calorie-dense.
Nutrition info: One ounce of sunflower seeds (about 28g) contains approximately 164 calories, 6g of carbohydrates, 2g of fiber, and less than 1g of sugar.
Pistachios
These little green nuts are not only tasty but also fun to eat!
Pistachios are a good source of protein and fiber, which can help keep you feeling full. They’re also lower in calories compared to many other nuts.
The act of shelling pistachios can help you eat more mindfully, potentially leading to better portion control. Plus, they’re delicious on their own or as a topping for salads and yogurt.
Nutrition info: One ounce of pistachios (about 49 nuts) contains approximately 159 calories, 8g of carbohydrates, 3g of fiber, and 2g of sugar.
Dairy and Alternatives
Greek Yogurt
Greek yogurt is like the overachiever of the dairy world. It’s packed with protein, which can help keep you feeling full and satisfied.
Plus, it’s got less sugar than regular yogurt, making it a great choice for managing blood sugar.
Try topping your Greek yogurt with some berries and a sprinkle of nuts for a balanced snack. You can also use it as a base for dips or as a substitute for sour cream in recipes.
Nutrition info: One container (6 ounces) of plain, non-fat Greek yogurt contains approximately 100 calories, 6g of carbohydrates, 0g of fiber, and 6g of sugar.
Cottage Cheese
Don’t let its lumpy appearance fool you – cottage cheese is a nutrition powerhouse!
It’s high in protein and low in carbs, making it a great choice for managing blood sugar. Plus, it’s got a mild, creamy flavor that pairs well with both sweet and savory toppings.
Try topping your cottage cheese with sliced peaches or a sprinkle of herbs and cherry tomatoes. It’s a versatile snack that can satisfy both sweet and savory cravings.
Nutrition info: One half-cup of low-fat cottage cheese (about 113g) contains approximately 90 calories, 5g of carbohydrates, 0g of fiber, and 5g of sugar.
String Cheese
Who says you can’t play with your food? String cheese is fun to eat and nutritious too! It’s a good source of protein and calcium, and it comes in convenient, portion-controlled packages.
String cheese is perfect for on-the-go snacking. Pair it with some whole grain crackers or apple slices for a balanced snack that’ll keep you going until your next meal.
Nutrition info: One stick of part-skim mozzarella string cheese (about 28g) contains approximately 80 calories, 1g of carbohydrates, 0g of fiber, and 0g of sugar.
Unsweetened Almond Milk
For those who are lactose intolerant or just looking for a dairy alternative, unsweetened almond milk is a great option.
It’s low in calories and carbs, making it a diabetes-friendly choice. Plus, it’s often fortified with vitamins and minerals.
Try using unsweetened almond milk in your morning coffee or blending it with some frozen berries for a refreshing smoothie.
You can also use it to make chia seed pudding for a fiber-rich snack.
Nutrition info: One cup of unsweetened almond milk (about 240ml) contains approximately 30 calories, 1g of carbohydrates, 1g of fiber, and 0g of sugar.
Hard-Boiled Eggs
Eggs-cellent choice! (Sorry, couldn’t resist another pun.) Hard-boiled eggs are a protein-packed snack that can help keep you feeling full and satisfied.
They’re also incredibly versatile and easy to prepare in advance.
Try making a batch of hard-boiled eggs at the beginning of the week for easy grab-and-go snacks.
You can eat them plain, sprinkle them with a bit of salt and pepper, or mash them up with some avocado for a healthier take on egg salad.
Nutrition info: One large hard-boiled egg (about 50g) contains approximately 78 calories, 1g of carbohydrates, 0g of fiber, and 1g of sugar.
Whole Grains
Whole Grain Crackers
Whole grain crackers are like a blank canvas for snacking.
They’re a good source of complex carbohydrates and fiber, which can help keep your blood sugar more stable compared to refined grain crackers.
Top your whole grain crackers with cheese, hummus, or nut butter for a balanced snack. Just be sure to check the serving size on the package to help with portion control.
Nutrition info: Five whole grain crackers (about 16g) typically contain approximately 70 calories, 10g of carbohydrates, 1g of fiber, and less than 1g of sugar. (Note: This can vary by brand)
Air-Popped Popcorn
Movie night, anyone? Air-popped popcorn is a whole grain snack that’s low in calories but high in volume, meaning you can eat a satisfying amount without overdoing it on carbs or calories.
Try seasoning your popcorn with herbs and spices instead of butter for a flavorful, lower-calorie snack. Nutritional yeast is a great option for adding a cheesy flavor without the dairy.
Nutrition info: Three cups of air-popped popcorn (about 24g) contains approximately 93 calories, 19g of carbohydrates, 4g of fiber, and 0g of sugar.
Oatmeal
Oatmeal isn’t just for breakfast! It’s a versatile whole grain that’s high in fiber, which can help manage blood sugar levels. Plus, it’s got a comfort factor that’s hard to beat.
Try making a small portion of oatmeal and topping it with nuts and berries for a satisfying snack. You can also make overnight oats for a cool, creamy treat.
Nutrition info: One half-cup of dry oats (about 40g) contains approximately 150 calories, 27g of carbohydrates, 4g of fiber, and 1g of sugar.
Quinoa Salad
Quinoa is a super-grain that’s actually a seed! It’s high in protein and fiber, making it a great choice for managing blood sugar.
Plus, it’s got a nutty flavor and fluffy texture that’s really satisfying.
Try making a small quinoa salad with chopped veggies and a light vinaigrette for a refreshing snack. You can eat it cold or at room temperature, making it perfect for on-the-go snacking.
Nutrition info: One half-cup of cooked quinoa (about 92g) contains approximately 111 calories, 20g of carbohydrates, 3g of fiber, and 0g of sugar.
Whole Wheat Toast
Sometimes, you just need some good old toast. Whole wheat toast is a step up from white bread because it’s got more fiber and nutrients.
This means it can help keep your blood sugar more stable.
Top your whole wheat toast with avocado, peanut butter, or a slice of cheese for a balanced snack. Just remember to stick to one slice to keep the carb count in check.
Nutrition info: One slice of whole wheat bread (about 32g) typically contains approximately 81 calories, 15g of carbohydrates, 2g of fiber, and 1g of sugar. (Note: This can vary by brand)
Lean Proteins
Turkey Slices
Turkey isn’t just for Thanksgiving! Sliced turkey breast is a lean protein that’s low in calories and carbs, making it a great snack choice for people managing diabetes.
It’s also a good source of B vitamins and minerals like selenium.
Roll up a slice of turkey with some cheese and a lettuce leaf for a quick, protein-packed snack.
Or, make mini turkey roll-ups with cucumber sticks and a smear of mustard for added crunch and flavor.
Nutrition info: One slice (about 28g) of turkey breast contains approximately 29 calories, 0g of carbohydrates, 0g of fiber, and 0g of sugar.
Tuna Salad
Tuna is like the superhero of canned fish – it’s packed with protein, low in carbs, and rich in heart-healthy omega-3 fatty acids.
Making a quick tuna salad can be a great way to get a satisfying, protein-rich snack.
Mix canned tuna with a little Greek yogurt (instead of mayo), some diced celery for crunch, and a squeeze of lemon. Serve it on cucumber slices or with whole grain crackers for a balanced snack.
Nutrition info: One quarter-cup of tuna salad (made with Greek yogurt) contains approximately 70 calories, 1g of carbohydrates, 0g of fiber, and 0g of sugar.
Grilled Chicken Strips
Grilled chicken strips are a versatile, protein-packed snack that can help keep you feeling full and satisfied.
They’re low in carbs and can be seasoned in countless ways to keep things interesting.
Prep some grilled chicken strips at the start of the week and keep them in the fridge for easy snacking. Dip them in mustard, hummus, or a Greek yogurt-based dip for added flavor.
Nutrition info: One ounce (about 28g) of grilled chicken breast contains approximately 47 calories, 0g of carbohydrates, 0g of fiber, and 0g of sugar.
Beef Jerky (Low-Sodium)
Beef jerky is like the ultimate portable protein snack. It’s high in protein and low in carbs, making it a good choice for managing blood sugar.
Just be sure to choose a low-sodium variety to keep your salt intake in check.
Beef jerky can be a great snack on its own, but you can also pair it with some nuts or a piece of fruit for a more balanced snack. Remember, a little goes a long way – it’s pretty nutrient-dense!
Nutrition info: One ounce (about 28g) of beef jerky typically contains approximately 80 calories, 3g of carbohydrates, 0g of fiber, and 3g of sugar. (Note: This can vary by brand)
Edamame
Edamame might sound fancy, but it’s just a fun name for immature soybeans.
These little green pods are packed with protein and fiber, making them a great snack for managing blood sugar. Plus, they’re fun to eat!
You can buy edamame fresh or frozen – just steam them and sprinkle with a bit of sea salt. They’re perfect for when you want something savory and satisfying.
Nutrition info: One half-cup of shelled edamame (about 85g) contains approximately 94 calories, 7g of carbohydrates, 4g of fiber, and 2g of sugar.
Dips and Spreads
Hummus
Hummus is like the Swiss Army knife of dips – it’s versatile, nutritious, and oh-so-tasty.
Made from chickpeas, it’s a good source of protein and fiber, which can help manage blood sugar levels. Plus, it’s got healthy fats from olive oil and tahini.
Use hummus as a dip for veggie sticks, spread it on whole grain crackers, or use it as a condiment in wraps or sandwiches.
You can even experiment with different flavors like roasted red pepper or garlic hummus.
Nutrition info: Two tablespoons (about 30g) of hummus typically contain approximately 70 calories, 4g of carbohydrates, 2g of fiber, and 0g of sugar.
Guacamole
Holy guacamole! This creamy dip made from avocados is not only delicious but also packed with heart-healthy monounsaturated fats.
These fats can help improve insulin sensitivity, which is great news for managing diabetes.
Use guacamole as a dip for veggie sticks, spread it on whole grain toast, or use it as a topping for your favorite salad.
Just remember that while avocados are super nutritious, they’re also calorie-dense, so keep an eye on portion sizes.
Nutrition info: Two tablespoons (about 30g) of guacamole typically contain approximately 50 calories, 3g of carbohydrates, 2g of fiber, and 0g of sugar.
Tzatziki
Tzatziki is a refreshing Greek dip made from yogurt, cucumber, and herbs.
It’s lower in calories than many other dips and can be a great way to add flavor to your snacks without spiking your blood sugar.
Use tzatziki as a dip for veggie sticks or whole grain pita chips. It’s also great as a spread in wraps or as a topping for grilled meats.
The cool, tangy flavor is especially refreshing on hot days.
Nutrition info: Two tablespoons (about 30g) of tzatziki typically contain approximately 30 calories, 2g of carbohydrates, 0g of fiber, and 1g of sugar.
Final Thoughts
Whew! We’ve covered a lot of ground, haven’t we? From crunchy veggies to creamy dips, there are so many delicious and diabetes-friendly snack options out there.
Remember, the key is to focus on balanced nutrition and portion control. Mix and match these snacks to keep things interesting, and don’t be afraid to get creative!
With these ideas in your snack arsenal, managing your blood sugar can be both tasty and fun. Happy snacking!
