Key takeaways:
For people with diabetes, choosing nutritious snacks can be an effective way to help you control hunger and manage your blood sugar.
Try to pair foods that are high in fiber with a protein source. This makes a nutrient-dense snack — and it’ll help keep your blood sugar levels stable compared to eating just carbohydrates.
How much and how often to snack will vary, so it’s best to work with a trained healthcare professional and check your blood sugar levels often to help guide you.
A lot of snack foods are ultra-processed, and they may not be the best choice for you. But if you have diabetes and eat snacks as part of your daily routine, there are good options to consider. Planning ahead and having wholesome, nutrient-dense snacks on hand to keep your blood glucose (sugar) levels stable in between meals is key.
Let’s take a closer look at a breakdown of the best types of snacks — lean protein, whole grains, fiber, and healthy fats. Plus, we’ll offer some examples you can try.
Lean protein
Protein helps keep you full and slows down how quickly your body absorbs carbohydrates, which helps prevent blood sugar spikes. Lean protein snacks are especially good when paired with veggies or whole grains. Here are some examples of lean protein snacks:
Half of a whole-wheat English muffin topped with 1 cooked egg
Half cup low-fat cottage cheese paired with 1 small fruit such as a kiwi or tangerine
Tomato slices (4 to 5) topped with 1 oz of mozzarella cheese and basil, seasoned to taste, with 5 crackers
Canned tuna or salmon on about 5 to 10 whole-wheat crackers
Sharp cheddar cheese (1 oz) with 5 to 10 whole-wheat crackers
Half cup shelled edamame with 1 oz kimchi sprinkled with sesame seeds
Turkey jerky (low sodium)
Whole grains
Whole grains digest more slowly than refined grains, which helps keep blood sugar steady. They also provide fiber, vitamins, and minerals that support long-term health. Here are some whole-grain snack options:
Three to 4 cups of lightly salted air-popped popcorn, topped with herbs and a small drizzle of extra virgin olive oil
A brown rice cake topped with 1 tbsp nut butter or ¼ of an avocado
A piece of whole-wheat toast topped with 1 tbsp nut butter and fruit or ¼ of an avocado
Plantain chips (1 oz) with ¼ cup guacamole
Small handful of pita chips in ¼ cup hummus
Half cup cooked oatmeal topped with 1 tsp chia, hemp, or flax seeds and 1 tsp honey
A sliced Persian cucumber, mixed with 1 tsp low-sodium soy sauce, 1 oz peanuts, and ¼ cup brown rice
Fiber
Fiber slows the absorption of sugar into the bloodstream and helps you feel satisfied longer. High-fiber snacks are especially useful for preventing energy crashes. Here are some examples of snacks high in fiber:
A cup of bell pepper slices, dipped in ¼ cup guacamole
A cup of mung bean sprouts, sprinkled with chopped tomatoes and onions along with a small handful of pita chips
Half cup sliced strawberries tossed with ¼ cup low-sugar granola
Half cup sweet potato, cooked and topped with fresh herbs and a dollop of yogurt
Two to 3 Deglet Noor dates with a handful of nuts
Half cup whole fruit and vegetable smoothie
Half cup roasted chickpeas, or chana with chopped tomato, onion, and cilantro
Healthy fats
Healthy fats from foods like nuts, seeds, and avocados improve how full you feel (satiety) and support heart health. They also help balance snacks that contain carbs, keeping blood sugar more stable. Here are some snack options with healthy fats:
Quarter cup nuts or seeds, plus 2 tbsp raisins
Plain Greek yogurt topped with about ¾ cup berries and a handful of nuts or seeds
Quarter cup low-sugar trail mix or granola
A small apple or peach, cut into slices and dipped in 1 tbsp peanut butter or other nut butter
Two celery stalks topped with 1 tbsp nut butter and 1 tbsp raisins or other dried fruit
Quarter cup cooked brown rice topped with 1 to 2 oz kimchi
Are vegan and gluten-free snacks generally healthy for people with diabetes?
It depends. Just because a food is vegan or gluten-free doesn’t automatically mean it’s good for you. In fact, the opposite is often true. Many vegan and gluten-free snacks are highly processed, rich in added sugar, and contain little to no fiber — or lack nutrients.
So, it’s always a good idea to read the nutrition label to guide your decision. Pay particular attention to the carbohydrate, fiber, and added sugar content. And, when in doubt, opt for a naturally vegan or gluten-free food like fruits, nuts, or avocado.
Ultimately, unless you follow vegan or gluten-free dietary restrictions, there’s no additional benefit to choosing foods in these categories for diabetes.
How often is it OK for people with diabetes to snack?
In general, people with diabetes need to eat consistently throughout the day in order to keep their blood sugar in a normal range. But there are no set rules on how often to snack (or not snack). Not everyone with diabetes needs to snack. For those who do, it should be guided by hunger and blood sugar levels (more on this later).
Can snacking too much backfire?
Yes. Consuming too many snacks may cause your blood sugar to rise too high. This is especially true if the snacks are high in sugar or refined carbohydrates. Also, the need to snack frequently may mean you’re not eating as much or enough nutrient-dense and filling foods during mealtimes.
And while protein and fat won’t raise blood sugar levels, they still contribute calories that can contribute to weight gain. Considering nutritious, low-calorie snacks can also help.
What snacks should people with diabetes avoid?
When consumed regularly, some foods and nutrients can throw your blood sugar off balance. Or they can contribute to other health issues like high blood pressure. Examples of snacks that people with diabetes should limit or avoid include:
Those high in added sugar, such as pastries, cookies, and candy
Fried foods, such as french fries, fried chicken, and many fast foods
Foods high in salt, such as chips, some types of crackers, and other packaged snacks
Sugary beverages, such as juice, soda, and regular sports and energy drinks
High-glycemic fruits, like bananas or raisins, that cause bigger blood sugar spikes than lower-glycemic fruits like berries
Other tips for healthy snacking if you have diabetes
What and how much you snack on can make a big difference in managing your blood sugars. As mentioned above, it’s best to choose unprocessed foods when you can. Here’s what else to focus on when snacking if you have diabetes.
Choose the right carbohydrate source
Not all carbs impact blood sugar the same way. Complex carbs are higher in fiber and have a lower glycemic index. That means they raise blood sugar more slowly compared to simple carbs. This makes them the better choice for people with diabetes.
Create simple snack pairings
Carbohydrates are an important macronutrient and part of a balanced diet. But it’s best not to consume them on their own. Pairing complex carbs with protein or a healthy fat source can contribute to better blood sugar balance. This happens by slowing down the rate at which food is digested.
Control portion sizes
One serving of carbohydrates is 15 g — but this may not be the same as the serving size listed on a food label. A nutritious snack for people with diabetes may contain 1 or 2 servings of carbohydrates, depending on things like your age, unique metabolism, and body size.
Since all foods are different, it’s important to become familiar with what one serving of carbs looks like when creating the right portion sizes for you.
Check your blood sugar levels
In most cases, snacking should be guided by your hunger levels. However, there may be some instances where you may need a snack if your blood sugar drops too low. This is why it’s important to pay attention to your blood sugar levels and how your body feels — and to not go too long without eating. It’s a good idea to keep wholesome, portable snacks with you to be eaten as needed.
Increase protein intake
Protein is especially helpful for people with diabetes because it helps keep you full and slows the absorption of carbohydrates, which can prevent blood sugar spikes. Adding a source of protein to snacks can make them more satisfying and balanced. Some protein sources to add are:
Eggs
Greek yogurt
Nuts
Cheese
Over time, choosing protein-rich snacks can also support muscle health and weight management.
Frequently asked questions
A small snack before bed can sometimes help prevent low blood sugar overnight, especially for people who take insulin or certain diabetes medications. The best bedtime snacks usually combine a complex carbohydrate with protein or healthy fat. Two examples are whole-grain crackers with cheese or apple slices with peanut butter. This balance helps keep blood sugar steady through the night.
Sweet snacks are fine in moderation, as long as they’re balanced with fiber, protein, or healthy fats. Fresh fruit like berries, apples, or peaches are naturally sweet and provide fiber to help slow sugar absorption. Pairing fruit with yogurt, nuts, or nut butter makes it even more satisfying while keeping blood sugar more stable.
For most people with diabetes, a snack should often contain about 15 g to 30 g of carbohydrates. But the right amount depends on your:
Age
Activity level
Medications
Blood sugar goals
Checking your blood sugar regularly can help you learn what works best for your body. A registered dietitian or diabetes educator can also give you personalized guidance.
A small snack before bed can sometimes help prevent low blood sugar overnight, especially for people who take insulin or certain diabetes medications. The best bedtime snacks usually combine a complex carbohydrate with protein or healthy fat. Two examples are whole-grain crackers with cheese or apple slices with peanut butter. This balance helps keep blood sugar steady through the night.
Sweet snacks are fine in moderation, as long as they’re balanced with fiber, protein, or healthy fats. Fresh fruit like berries, apples, or peaches are naturally sweet and provide fiber to help slow sugar absorption. Pairing fruit with yogurt, nuts, or nut butter makes it even more satisfying while keeping blood sugar more stable.
For most people with diabetes, a snack should often contain about 15 g to 30 g of carbohydrates. But the right amount depends on your:
Age
Activity level
Medications
Blood sugar goals
Checking your blood sugar regularly can help you learn what works best for your body. A registered dietitian or diabetes educator can also give you personalized guidance.
The bottom line
If you have diabetes, nutritious snacking can be a way to control hunger and manage your blood sugar levels. Keep your snacks wholesome by paying attention to portion sizes, swapping out simple carbohydrates for complex ones, and adding healthy sources of fat, protein, and fiber.
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References
Jass, D. K. (2020). 721-P: Fat added to high-glycemic–index foods reduces both glycemic and insulinemic response to moderate-size meals. Diabetes.
National Diabetes Service Scheme. (2022). Carbohydrate counting: A quick guide. Diabetes Australia.
National Institute of Diabetes and Digestive and Kidney Diseases. (2023). Healthy living with diabetes. National Institutes of Health.
Ross, T. A. (2020). To snack, or not to snack? American Diabetes Association.
U.S. Department of Agriculture and U.S. Department of Health and Human Services. (2020). Dietary guidelines for Americans, 2020-2025.
Vlachos, D., et al. (2020). Glycemic index (GI) or glycemic load (GL) and dietary interventions for optimizing postprandial hyperglycemia in patients with T2 diabetes: A review. Nutrients.
