The old adage to “avoid snacking between meals” isn’t necessarily great advice, particularly for people with diabetes. In fact, going long periods of time—say, more than three to four hours—without eating can actually work against you if your goal is to keep blood sugar stable and stave off hunger.
What’s better? Indulging in a powerful mix of just the right nutrients and flavors to balance blood sugar and quell your cravings. That’s why this list contains snacks rich in one or more glucose-steadying and appetite-suppressing nutrients such as fiber, fat and protein as well as a host of dynamic flavors and textures.
The snacks on this list also clock in at about two hundred calories or less, which is another good rule-of-thumb to keep in mind when it comes to figuring out which snacks will work for—not against—your goal of maintaining weight while also keeping blood sugar balanced.
Crunchy. Spicy. Full of fiber. Packed with protein. Easy to make. These Chili-Lime Roasted Chickpeas might be everything you want and need in a snack! Plus, research suggests that chickpeas (along with other beans) might help prevent or reduce the progression of type 2 diabetes.
Apple with Peanut Butter
Nutrition Facts
1 medium apple: 94 calories, 0.3g fat (0g saturated fat), 0 cholesterol, 1.8mg sodium, 25g carbohydrate (19g sugars, 4g fiber), 0.5g protein.
2 tablespoons peanut butter: 188 calories, 16g fat (3g saturated fat), 0 cholesterol, 147mg sodium, 6g carbohydrate (3g sugars, 2g fiber), 8g protein.
A small apple with the skin and a couple tablespoons of peanut butter makes a fiber- and protein-rich snack. This classic combination provides a quick energy boost and a sweet and nutty treat any time of day. Slice up one small apple and spread one tablespoon of homemade peanut butter across the pieces.
Nutrition Facts
1 kabob: 44 calories, 4g fat (1g saturated fat), 5mg cholesterol, 10mg sodium, 2g carbohydrate (1g sugars, 0 fiber), 1g protein.
With plenty of vegetables and healthy fats from olive oil, salad on a stick is an ideal nosh for people with diabetes. Make these ahead of time to keep in the fridge for a quick nibble between meals. The tomato and basil bring fresh flavor, while the mozzarella makes it satisfying. Since some balsamic vinegars have sugar added, double-check the ingredient label or make your own zero carb version such as this delicious Strawberry-Basil Vinegar recipe.
By the way, these are the best salad dressings for diabetics.
Nutrition Facts
1 bar: 200 calories, 16g fat (3.5g saturated fat), 0mg cholesterol, 20mg sodium, 16g carbohydrate (5g sugars, 7 fiber), 5g protein.
Registered dietitian and nutrition partner with KIND, Amy Gorin, weighed in with her favorite snack to recommend for people with diabetes.” The Dark Chocolate Cinnamon Pecan KIND Bar is a good source of protein and an excellent source of fiber, which helps keep you fuller for longer and blood sugar levels stable. It’s plenty sweet but with limited added sugar—just 4 grams.”
Edamame
Nutrition Facts
1 cup: 189 calories, 8.1g fat (1g saturated fat), 0 cholesterol, 9.3mg sodium, 15.8g carbohydrate (3.4g sugars, 8.1g fiber), 16.9g protein.
Cooked edamame provides roughly 17g protein and 8g fiber in one cup, which is why its considered a powerful snack for keeping hunger levels in check. This diabetes-friendly munchable is available fresh or frozen, making it easy to season just as you’d like—try our spicy edamame. Bonus: Bioactive compounds in these beans are also known to protect heart health in multiple ways such as lowering cholesterol and reducing blood pressure.
Nutrition Facts
1 piece: 70 calories, 6g fat (4g saturated fat), 20mg cholesterol, 160mg sodium, 0g carbohydrate (0g sugars, 0g fiber), 5g protein.
For an on-the-go snack that will fill you up without impacting blood sugar levels, registered dietitian Erin Palinski-Wade recommends Mini Babybel Cheese. She says, “This fun snack is 100% real cheese and a good source of calcium and protein. Since it contains 0 grams of carbohydrates, you know your blood sugar levels will stay within a healthy range even after your snack.” Pair it with a handful of raw, non-starchy vegetables such as sliced red, yellow, or orange peppers, baby tomatoes or sliced cucumbers to add volume, vitamins, and minerals without extra carbs or calories.
With creamy cannellini beans, tahini, garlic and lemon, this white bean dip has a Mediterranean flair and tons of taste. Dip crunchy carrots or cauliflower in for a fiber-rich healthy snack that will easily keep you chugging along until your next meal. Make this dip even more beneficial by adding an extra dose of crushed garlic, which was shown in a meta-analysis to help reduce important markers of blood sugar control such as hemoglobin A1C levels.
High in fiber, water and antioxidants, strawberries, blueberries and raspberries top the list of diabetes-friendly fruits. This salsa has all three, plus a hint of heat from jalapeno pepper. Snack on this sweet and tangy salsa solo or with crunchy endive or lettuce dippers. Pair it with delicious bean-based chips, which have more blood-stabilizing fiber and appetite-taming protein than traditional tortilla chips.
Almonds
Nutrition Facts
22 almonds: 171 calories, 15.6g fat (1.2g saturated fat), 0 cholesterol, 0.3mg sodium, 5g carbohydrate (1.3g sugars, 3g fiber), 6g protein.
Research suggests that a handful of almonds just might help keep blood sugars stable, thanks to the naturally present combination of fiber, protein and healthy fats. With a perfect crunch, this shelf-stable snack is ready whenever and wherever you are. Getting bored of plain varieties? Explore your spice rack and splash on some exciting seasonings to create Spicy Almonds.
Greek Yogurt
Nutrition Facts
6 ounces Fage Total 0%: 90 calories, 0g fat (0g saturated fat), 10mg cholesterol, 65mg sodium, 5g carbohydrate (5 sugars, 0g fiber), 18g protein.
With twice the protein of the regular variety, Greek yogurt has more staying power to keep you feeling full longer which could help with weight management and balancing blood sugar. Yogurt also provides a good boost of calcium plus vitamin D, a combination thought to help optimize blood sugar control. Sweeten up yogurt naturally with fresh berries, make it savory with a swirl of pesto or add nuts for crunch.
Nutrition Facts
1 ounce: 110 calories, 3g fat (0g saturated fat), 10mg cholesterol, 290mg sodium, 16g carbohydrate (2 sugars, 6g fiber), 6g protein.
Don’t have the time or the energy to make your own roasted chickpeas? Buy some Biena Roasted Chickpeas instead. These beans stay crunchy longer than homemade ones making them the perfect snack for traveling, plus they come in fun flavors like habanero. Even better? These tiny orbs are known to pack five different bioactive compounds that help improve blood sugar regulation making them a powerhouse snack for people with diabetes.
Nutrition Facts
1 package: 130 calories, 3.5g fat (1g saturated fat), 70mg cholesterol, 300mg sodium, 4g carbohydrate (3 sugars, 0g fiber), 19g protein.
Jerky of every flavor can be an option to get your protein in during snack time. This Wild Alaskan Salmon jerky offers a way to get omega-3 fatty acids, a polyunsaturated fatty acid that’s known to quell inflammation associated with diabetes. Be mindful that all jerky may be high in sodium, so always check the label and avoid it if you have hypertension.
Nutrition Facts
1 cocktail: 134 calories, 5g fat (1g saturated fat), 115mg cholesterol, 359mg sodium, 6g carbohydrate (3g sugars, 1g fiber), 16g protein.
You might feel a little fancy eating this for a snack, but this spin on shrimp cocktail is a delectable appetizer that can be made for one or many. Packed with protein and a hint of peppery spice, it’s a smart choice for people with diabetes. Consider pairing it with whole-grain crackers to add some crunch and an extra dose of fiber.
Raw or Cooked Vegetables
Nutrition Facts
100 g cooked broccoli: 35 calories, 0.4g fat (0.1g saturated fat), 0mg cholesterol, 41mg sodium, 7.2g carbohydrate (1.4g sugars, 3.3g fiber), 2.4g protein.
Fresh broccoli, cauliflower or even dill pickles make a crunchy snack with or without hummus or other dips. Get creative—add vegetables to skewers with a drizzle of vinaigrette. Remember, any non-starchy vegetable can easily be roasted to make an easy-to-eat snack, too.
Nutrition Facts
1 ounce: 140 calories, 10g fat (3g saturated fat), 0mg cholesterol, 80mg sodium, 11g carbohydrate (6g sugars, 2g fiber), 5g protein.
You might be surprised to see chocolate in any form on this list! One serving of dark chocolate cocoa almonds rings in at only 11g of carbohydrates. With 5g protein, this diabetes-friendly dessert can crush late-night cravings for something both sweet and crunchy. Plus, some studies suggest that the flavanoids in cocoa powder may help make cells more sensitive to insulin helping the body to utilize sugar in the blood.
Ricotta Cheese
Nutrition Facts
1/2 cup whole milk ricotta: 216 calories, 16.1g fat (10.3g saturated fat), 63.2mg cholesterol, 104mg sodium, 3.8g carbohydrate (0.3g sugars, 0g fiber), 14g protein.
Spoon a large dollop of this creamy, comforting cheese into a bowl then sprinkle with cinnamon and a dash of vanilla extra, then stir for a easy-to-make and satisfying dessert-like snack that’s both high in protein and calcium. If you’re hunger is really high, make it even more filling by topping with some slivered almonds which are known to help keep blood sugar down even after a meal.
Nutrition Facts
23 crisps: 150 calories, 10g fat (7g saturated fat), 30mg cholesterol, 350mg sodium, 1g carbohydrate (0g sugars, 0g fiber), 13g protein.
Take two snack favorites, cheese and chips, and mash them into one to create a dense, enjoyable and low-carb snack. For true chip lovers, Cello Whisps can satisfy salt cravings without raising blood sugar. Plus, they’ll leave you feeling more full than traditional corn or potato chips since they contain six times as much hunger-killing protein.
Nutrition Facts
5 olives: 25 calories, 2.5g fat (0.5g saturated fat), 0mg cholesterol, 210mg sodium, 0g carbohydrate (0g sugars, 0g fiber), 0g protein.
Spanish olives are both extremely low in carbohydrates and calories while at the same time being high in heart healthy and filling monounsaturated fats. Oleic acid, in particular, has been shown to have the added benefit of helping cells absorb sugar from the blood. Buy convenient, individually packaged 1-ounce packs and keep them on hand for a quick, appetite-taming snack that won’t spike blood sugar.
Nutrition Facts
35 chips: 130 calories, 6g fat (1g saturated fat), 0mg cholesterol, 190mg sodium, 16g carbohydrate (0g sugars, 5g fiber), 5g protein.
These tasty slices boast being both a good source of fiber and protein, two nutrients that are digested slowly in the gut meaning that they have a longer-lasting impact when it comes to dampening down hunger. The base of Quevos chips is egg whites. White or whole, eggs are now associated with a lower risk of type 2 diabetes are no longer thought to ratchet up cholesterol levels making them an excellent food for nearly everyone.
Nutrition Facts
3 pieces: 170 calories, 10g fat (6g saturated fat), 0mg cholesterol, 30mg sodium, 17g carbohydrate (11g sugars, 3g fiber), 6g protein.
A blend of high protein, high fiber, and healthy fat is found in these delectable orbs thanks to the fact that they’re made with seed butters. Each serving has pumpkin seeds, banana pieces and chocolate, make them an indulgent treat. Plus, they’re free from common allergens such as nuts and gluten, so they’re safe for most schools and workplaces. Don’t miss these good rules for diabetic snacking.
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