July 19, 2024
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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.

Apple and peanut butterLew Robertson/Getty Images

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
2 egg halves: 146 calories, 13g fat (3g saturated fat), 215mg cholesterol, 169mg sodium, 1g carbohydrate (1g sugars, 0 fiber), 6g protein.

Hard-boiled eggs are a handy high-protein and zero carb snack that won’t increase blood sugars. Add horseradish and you’ve got a slightly spicy bite that’s completely craveable. Make a batch for the week ahead! If you’re insulin-dependent, add a slice of whole-grain toast or ten whole-grain crackers which will provide about 15 grams of complex carbs that offer perfect protection against your blood sugar going too low.

Nutrition Facts
2 tablespoons: 53 calories, 5g fat (1g saturated fat), 0 cholesterol, 51mg sodium, 3g carbohydrate (0 sugars, 2g fiber), 1g protein.

This simple but filling guacamole can be savored with crunchy cucumber slices to keep carbs in check. This guac gets an extra hit of flavor from prepared salsa, making it even easier to pull together when you need it. Plus, the polyunsaturated fatty acids found in avocados are known to improve the function on insulin making it easier for the body to regulate blood sugar levels.

Personal perspective of a diner eating a Japanese meal.PamelaJoeMcFarlane/Getty Images


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.

Mini Babybel Cheesevia amazon.com

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.
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Holding fresh almonds in handsMaica/Getty Images


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.

Nutrition Facts
1 piece: 72 calories, 4g fat (1g saturated fat), 0 cholesterol, 14mg sodium, 9g carbohydrate (5g sugars, 2g fiber), 2g protein.

Chia seeds lend healthful fats, fiber and crunch to these energy bites making them a satisfying make-ahead snack. These delicious treats also pack nut butter, which means they’re both filling and won’t spike blood sugar. Roll these up for any time of day—especially before or after a workout. Chia seeds can add an appetite-taming upgrade to smoothies and yogurt too.

Biena Chickpea Snacksvia amazon.com

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.
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Nutrition Facts
1 cup: 44 calories, 3g fat (0 saturated fat), 0 cholesterol, 150mg sodium, 5g carbohydrate (0 sugars, 1g fiber), 1g protein.

If you tend to want lots of volume in a snack, popcorn is the perfect pick. A whopping three cups make the typical serving and popcorn is a blank canvas to dress with your favorite seasonings. This Tex-Mex variety turns up the heat. You can also try Parmesan cheese, or a mixture of Romano cheese, basil and oregano similar to what found in this delicious Italian Cheese Popcorn recipe. Since popcorn is a complex carbohydrate that contains fiber so it won’t ratchet up blood sugar the way other high carb snack foods do.

Wild Alaskan Salmon Jerkyvia amazon.com

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.
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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.

Italian dressed broccoliTaste of Home

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.

SkinnyDipped Dark Chocolate Cocoa Almondsvia target.com

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.
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ricotta cheese on a wood background. the toning. selective focusnata_vkusidey/Getty Images

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.

Whisps Parmesan Cheese Crispsvia target.com

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.
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Mario Camacho Foods Pitted Snack Olives, Natural Sea Salt Green, 1.05 Ounce (Pack of 12)via amazon.com

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.
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12 Pack of Quevos Sea Salt & Cracked Pepper - High Protein Egg White Chipsvia amazon.com

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.
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Enjoy Life Banana Protein Bitesvia enjoylifefoods.com

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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