Thoughtful snacking can be an important tool for maintaining stable blood sugar levels and supporting overall health. Whether you have diabetes or prediabetes or simply want to lower your sugar intake or make healthier snack choices, I’ve got you covered with the best snacks for diabetics.
Before you read on, I want to let you know that I prefer using the term people with diabetes, but many people are searching for the best snacks for diabetics, so I’m caving in and using this term. That way, everyone will see the best blood-sugar-friendly snacks to whip up or grab from the store. And, of course, all get my registered dietitian thumbs up!
The right snacks can help stabilize blood sugar, keep cravings in check, and provide lasting energy between meals. But it’s not just about grabbing the nearest snack—it’s about making choices that nourish your body and support your overall health.
Keep reading because I’m sharing everything you need to know about snacking with diabetes. This includes tips for balancing nutrients, portion control, and the best snacks for diabetics, including crunchy, creamy, and sweet snacks.
Why Mindful Snacking Matters for Blood Sugar Management
Mindful snacking is about more than just grabbing a bite to eat—it’s about making intentional food choices that align with your health goals. For people with diabetes, snacking plays a key role in managing blood sugar levels.
Choosing the right snacks at the right times can help stabilize your energy. Mindful snacking can also help curb cravings and keep you feeling satisfied between meals.
Plus, snacking is a chance to get more nutrition. Balanced snacks that combine carbohydrates with protein, healthy fats, and fiber slow digestion, provide steady energy, and prevent dramatic blood sugar fluctuations. These types of snacks also help keep you fuller longer, so you aren’t hungry 15 minutes after snacking.
The best snacks for diabetics help keep blood sugar in a healthy range, supply extra nutrition to protect health, and control hunger.
Understanding Snacking for Diabetics
Here’s a quick breakdown of how different nutrients affect your glucose levels:
Carbohydrates are converted into glucose and have the most immediate impact on blood sugar. Choosing whole food carbohydrates, such as whole grains or fruits, helps slow this process.
Proteins don’t directly raise blood sugar. Instead, they slow digestion and can help balance meals and snacks.
Healthy fats, such as avocado and nuts, promote satiety and improve heart health. When paired with carbohydrates, they also help keep blood sugar levels steady.
Fiber slows digestion and reduces the glycemic impact of meals, making it a key nutrient for blood sugar control.
Portion control and snack timing are also important. Eating too much carbohydrate at one sitting, even if you’re noshing on something healthy, can lead to blood sugar spikes. But skipping meals and snacks isn’t helpful either–this could result in your blood sugar getting too low. Regularly timed meals and snacks are the key to keeping blood sugar stable throughout the day.
Snacking Tips for Blood Sugar Management
Here’s some information to help you assemble the best snacks for diabetics.
Pair carbs with protein or healthy fats
Combining carbs with protein or fat slows the absorption of glucose. This helps stabilize blood sugar levels. For example, pair apple slices with peanut butter or dip them into low-sugar Greek yogurt (get my top pick below!).
Stick to regular snack times
Consistency is key. Eating snacks at predictable intervals helps prevent dips and spikes in blood sugar levels. This doesn’t necessarily mean having a snack on auto-pilot. It means tuning into your body’s hunger cues while also paying attention to the time, ensuring you don’t go too long between meals.
Practice mindful eating
Focus on your snack to avoid mindless munching. Pay attention to the flavors, textures, and portion sizes to avoid overeating. I also encourage you to use a plate, a napkin, or something to rest your food between bites. This helps slow down the pace. Chew slowly and thoroughly to aid digestion and remind your brain that you’re eating.
Choose the right portions
It’s very easy to overeat when you’re snacking directly from a package. It can also be easy to overdo specific foods, like nuts, cereal, and chips. Get in the habit of right-sizing your portions by measuring them a few times. You don’t have to do this every single time, but doing it a few times will help you visualize the right amount when you stop measuring them.
Focus on nutrient balance
When I work with people 1:1, I usually suggest two snacks per day. One of them follows my favorite snack format: a fruit or veggie paired with a protein or healthy fat. This combination provides a broad spectrum of nutrients and helps regulate blood sugar levels. See the list below for some delicious pairings.
For the second snack, you can choose something sweet or savory, but I’d suggest keeping it on the healthier side most days. My list of the best snacks for diabetics has you covered in all areas, so keep reading!
Key Components of Diabetes-Friendly Snacks
High-fiber foods
Fiber is helpful because it slows digestion and helps regulate blood sugar. Aim for fiber-rich snacks like fruits, vegetables, pulses (such as chickpeas or black beans), and seeds.
Lean proteins
Protein keeps you full and helps control blood sugar levels by slowing the absorption of carbohydrates. Greek yogurt, cottage cheese, and edamame are excellent protein-packed choices.
Healthy fats
Unsaturated fats, like those found in avocados, nuts, seeds, and extra olive oil, improve heart health. Fats also slow down the rate at which carbs enter your bloodstream, helping to regulate blood sugar levels.
Best Snacks for Diabetics: 10 Homemade Options
Whip up one of these diabetes-friendly snacks to fill your belly and manage your blood sugars.
Veggies with hummus
Crunchy veggies like carrots, cucumber, and bell peppers pair beautifully with hummus for a satisfying snack.
Greek yogurt with berries
Low-sugar Greek yogurt provides protein, while berries add natural sweetness and fiber. You can also use unsweetened frozen fruit instead of fresh fruit.
I like to put a little frozen fruit in a ramekin and heat it in the microwave for 30 seconds to a minute. This warms the fruit and releases its juices, so when you mix it with the yogurt, it tastes sweet without any added sugar.
Pear slices with blue cheese crumbles
Pears have fiber and natural sweetness, while blue cheese crumbles have fat to slow the absorption of the fruit’s natural sugar. Since cheese isn’t technically a healthy fat, I suggest using a very flavorful cheese and a small amount.
Grape tomatoes and diced avocado
If you’re a savory snacker, you might enjoy this pairing. For an elevated snack, skewer the grape tomatoes with the avocado chunks and drizzle with balsamic vinegar.
Cucumbers with tuna salad
Use the cucumbers as your “cracker” base to scoop up some tuna salad. This would also work with egg, shrimp, or chickpea salad.
Cottage cheese with pineapple chunks
Cottage cheese is a high-protein snack, and pineapple adds a touch of sweetness and a variety of essential nutrients.
You can use fresh or frozen pineapple chunks. If you’re using frozen pineapple, you might want to warm it up in the microwave first. This will also release some natural juice that can be stirred into the cottage cheese.
Bell pepper strips with roasted chickpeas
Crunchy roasted chickpeas are a fiber-rich, plant-based protein option. Season them with your favorite spices for variety. Then, serve them with a snackable veggie, like bell pepper strips or baby carrots.
Celery with taco dip
Mix a little taco seasoning with Greek yogurt to make the taco dip. Serve it with celery or another non-starchy veggie you like.
Banana with nut or nutless butter
I never tire of bananas with nut butter. I like to slice and freeze my bananas for a little fro-yo vibe. Get my favorite combos in my blog post about banana bites!
Chia seed pudding with berries
Combine chia seeds with unsweetened milk (dairy or plant-based) and let it sit overnight to make a fiber-rich pudding. Top with fresh or frozen berries. You can heat the frozen berries if you like.
Best Snacks for Diabetics: 17 Packaged Items
I scanned dozens of food labels to find the best snacks for diabetics. There’s something for every craving!
Note that I use affiliate links for the products I vet for my readers. These are my genuine recommendations and represent my years of experience testing and vetting products. It doesn’t cost you anything to shop through these links, and you’re under no obligation to shop or purchase through my site. When you do make a purchase through an affiliate link, I receive a nominal commission, which helps me provide this service to you. Thanks for supporting my site!
Best protein bars for diabetics
Here are a few of my favorite protein bars for diabetics.
This low-carb, high-protein bar is crafted using plant-based, clean ingredients offering a variety of fun flavors including real fruits. Each bar contains 12 grams of plant protein from a pea protein blend that supports satiety and blood sugar control.
All bars are low carb with less than 3 grams of sugar and high fiber (6-9 grams) helping to regulate blood sugar levels. One note: These bars contain stevia, a sugar substitute, which has not been shown to significantly impact blood sugar levels. Nevertheless, I recommend consuming it in moderation as there’s no evidence that it supports long-term blood sugar management, and it may come with some long-term risks.
Each bar contains simple and clean ingredients providing 6 grams of protein, mainly from egg whites. That’s a good amount for a snack. Plus, they have 2 to 3 grams of fiber. These are sweetened naturally with dates, so they have no added sugar, but they have 12 grams of total carbohydrates, which is about the same as ½ cup of fruit.
These bars are a little higher in carbs (up to 30 grams) and calories (up to 240) than some other bars, but they can still be a good choice for people with diabetes. They’re made with real ingredients, like dates, nuts, and hemp seeds, and get a boost of protein from pea protein.
They’re rich in fiber, with 4 to 5 grams each, and have 8 to 10 grams of protein. Think about reaching for these when you need the carbs for energy and maybe a heartier snack. They’d be considered two carb choices if you’re counting your carbs that way.
Nuts are super-nutritious, but they’re also quite easy to overeat, so I often recommend pre-portioned packs that help with portion control. These snack packs contain simple, clean ingredients offering a mix of 6 different nuts.
With 5 grams of plant protein and 2 grams of fiber, they’re the perfect snack to keep in your bag. Pair with another on-the-go options like an apple or banana to keep blood sugar levels stable while boosting nutrition.
A high-protein super snack with only three simple ingredients: edamame, sea salt, and soybean oil. These crunchy roasted edamame beans offer 14 grams of plant- protein and 5 grams of fiber, making it a hunger-crushing snack. With 2 grams of net carbs, edamame beans are the perfect snack to balance blood sugar levels. Pair with a piece of fruit or vegetables for a colorful and nutritious snack!
I’ve heard people ask is popcorn bad for diabetes, and the answer is it can be a great choice. This classic snack is made up of only three simple and clean ingredients: popcorn, sunflower oil, and salt. The individual snack-size bags make it easy to grab-and-go, and right-size your popcorn portion.
Each serving has 4 grams of total fiber to help aid digestion and manage blood sugar levels. To elevate the nutritiousness, add a drizzle of unsweetened peanut butter or shake in some parmesan cheese or nutritional yeast.
Over the moon for cheese? Try this Moon Cheese snack that is packed with protein and full of flavor. The ingredients are simple–just cheese–so it makes for a clean snack on the go.
This snack has 10-11 grams of protein, and no sugar, so it’s a low carb snack that helps balance blood sugars and fill you up. Boost the fiber content by pairing with fresh cut vegetables.
Pistachios combined with spices and a touch of sweetness make the perfect sweet snack. I have these on Amazon subscribe & save, if that indicates how much I love them! These crunchy and sweet pistachios contain 6 grams of protein (more than other tree nuts) and 3 grams of fiber to help keep you full and prevent blood sugar spikes.
The 3 grams of sugar (from brown sugar and molasses) is less than a teaspoon per serving, and it’s honestly a small amount for a sweet snack. Mix them with popcorn or unsweetened dried fruit if you’re looking to boost your carb intake in a healthy way. They’re also great for snacking on their own or paired with a piece of fruit (another healthy carb option).
This is one of my go-to sweet snacks. I have one or two truffles most days. They’re made with two simple ingredients: figs and dark chocolate. So, while they decadent, they’re a healthier choice than most other sweets you might eat instead.
These sweet treats contain 4 grams of fiber for 3 truffles. The total carbs in 3 truffles is 16 grams–one carb choice if you’re counting carbs that way. And 3 truffles only contain 1 gram of added sugar. You really can’t beat a sweet treat that packs 4 grams of fiber, has 12 grams of net carbs, and is just one carb choice (for those counting carbs this way).
You can have these just after finishing a meal if you want to have some protein and fat with your carbs. Just be sure to consider the total carbohydrate count in your entire meal and dessert if you’re eating them at the same time.
If nothing else but a cookie will do, these get my vote. They have 14 grams of total carbohydrate, which includes 5 grams (a bit more than a teaspoon) of added sugar, per 2 yummy chocolatey-nutty cookie sandwiches.
These cookies are made with healthier flour, such as cashew flour and whole-grain buckwheat flour. And the creme filling is made with real cashew butter. All-in-all, they’re still cookies, so be mindful about including them in your snack repertoire.
You can eat them just after a meal since the protein and fat you get from your meal help slow the absorption of carbs into your bloodstream. If you do this, make sure to take your total carbs from your meal and dessert into account.
Looking for a crunchy, savory snack to munch on? Kibo offers a flavorful take on regular potato chips with their chickpea chips made from clean ingredients. They come in three flavors- Himalayan Salt, Mediterranean Herbs, and Pico de Gallo.
These chips offer 6 grams of plant-based protein and 2 grams of fiber to help control blood sugar and keep you full. With 1 gram of sugar, this chip makes the perfect pair to dip into guacamole, hummus or salsa.
This snack combines sweet natural honey with savory pumpkin seeds, flax seeds, and chia seeds. This snack balances blood sugar by providing 7 grams of plant protei and 3 grams of fiber. These cracker-like crisps have 3 grams of added sugar, which is just under a teaspoon.
To boost your snack, crumble up the Clean Snax and use the crumbles to top greek yogurt. You can also pair them with a fruit or veggie for a produce-packed, fiber-filled snack.
Salmas Chia and flaxseed crackers are the perfect base to elevate any snack. These crackers are made with simple and clean ingredients, including whole grain flour, chia seeds, and flax seeds.
The natural, healthy ingredients make these among the best crackers for diabetics. Like many crackers, they’re low in protein. They have 14 grams of carbohydrate per serving. You can pair them with a high-protein spread, such as cottage cheese, top them with a pulse-based dip, such as hummus or black bean salsa, or add a healthy fat, like guacamole or peanut butter on top. These additions help slow the absorption of carbs in your bloodstream.
Cottage cheese has made a come back and this Good Culture cottage cheese is a clean, high-protein snack. It has an amazing 18 grams of protein, so it’s a great choice for pairing with carbohydrates, like a piece of fruit.
Good Culture cottage cheese also contains live and active cultures, which promote a healthy gut microbiome. To make it even more gut-friendly, top it with fiber-rich produce, such as pineapple, berries, or finely chopped veggies.
Be careful when considering prepackaged cottage cheese with added fruit, as these may contain excessive amounts of added sugar, which can spike blood sugar levels.
Mezete Classic Hummus offers an authentic dip with five simple ingredients: chickpeas, tahini, water, lemon, and salt.
This shelf-stable dip is the perfect snack to pair with any fresh vegetable to help control blood sugar levels. It has 2 grams of protein, 3 grams of carbohydrates, and 1 gram of fiber, so it’s a great choice when you want to avoid blood sugar spikes. Remember, consuming carbohydrates is also important for energy, so pair it with one of the best crackers for diabetics if you’re looking for an energy boost. You can also use any non-starchy veggie, such as bell peppers, as your dipper.
Meet my latest obsession! Each little single-serve package includes 2 to 3 grams of protein–about a half an egg’s worth. This is just enough healthy fat and protein to tide you over between meals.
I’d suggest using it as a dip for non-starchy veggies like baby carrots or red bell pepper strips. But, if you need some carbs, you can use one of the best crackers for diabetics that I shared above.
There’s some scientific evidence suggesting that three servings of yogurt per week may reduce the risk of developing type 2 diabetes. Plus, it’s high in protien and the perfect base for creating a sweet or savory snack. For these reasons, I consider it one of the best diabetes-friendly snacks.
Mix it with peanut butter to dip fruit, sprinkle seasonings to create a zesty veggie dip (such as the taco dip I shared above), toss in some berries and eat it by the spoonful. You’re only limited by your imagination!
These pre-portioned cups are perfect for on the go and are made using only yogurt and gut-nourishing active cultures. This high-protein snack has 16 grams of protein in each portable serving. It contains 6 grams of carbohydrate from dairy sugars (lactose), but no added sugars.
While I normally caution to be mindful of flavored yogurt varieties as these can contain added sugars and extra ingredients, I’m a fan of siggi’s because they all have very reasonable amounts of added sugars and no sugar substitutes. So if you’re choosing a flavored yogurt, I’d suggest giving siggi’s a try. This peach flavor is one of my favorites!
Snacking doesn’t have to be a challenge when you have diabetes or are striving for healthier eating habits. By choosing nutrient-balanced snacks that combine fiber, protein, and healthy fats, you can manage your blood sugar while staying satisfied and energized.
Whether you want to whip up veggies with hummus or chia seed pudding or grab a packaged snack, I hope you found some tasty snacks for diabetics here. Remember to pair carbohydrates with protein or healthy fats, stick to regular snack times, and practice mindful eating to help manage your blood sugar.
If you want support to help you manage your blood sugar, prevent diabetes, lose weight, or just make healthier choices, I have some news: I’ve just revamped my nutrition practice to offer the most support for the best price ever! Schedule a free chat to learn how I can help you!
Additional Resources
Before you go, check out this list of other pages on my site I think you’d like. I picked them out just for you because you’re reading about the best snacks for diabetics!
I’m Samantha Casetty, MS, RD, a registered dietitian nutritionist who has helped millions of people eat and feel better through my book Sugar Shock, my work as the Nutrition Director of Good Housekeeping, my regular TODAY.com column, and appearances on national TV including Dr. Oz and the TODAY Show.
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