Snacks for Diabetes: 22 Healthy Ideas that Won’t Raise Blood Sugar

Some people need healthy snacks to control hunger between meals. Snack ideas for diabetes include chickpeas, wraps, yogurt parfait, and other choices.

Snacks were once important for stabilizing blood sugar in people with diabetes. However, advancements in medications, including insulin, make frequent snacks less necessary. Eating too many snacks can increase blood sugar and lead to weight gain.

In addition to controlling hunger, healthy diabetic snacks can help when taking medications. It’s important to choose snacks with the right mix of protein, fiber, and healthy fats. These nutrients keep you fuller and help control blood sugar levels while supporting overall health.

If you’re seeking healthy snacks for diabetes, these 22 options are nutrient-balanced and won’t raise blood sugar levels. Plus, they’re delicious.

A wrap is a versatile snack choice. Start with a 6-inch whole-wheat tortilla and add lean turkey, cheese, hummus, and greens like spinach or arugula. You can also include avocado for healthy fats.

Yogurt parfait, especially Greek yogurt, is a protein and calcium-rich snack. Add berries and nuts or seeds for extra flavor and nutrients.

Nuts are excellent high-protein, fiber, and healthy fat snacks. Consider walnuts for heart-healthy omega-3 fatty acids, almonds for calcium, or Brazil nuts for selenium.

Nut butter, like peanut, almond, or cashew, is low in carbs and high in protein. Enjoy it with celery sticks, apple slices, or whole-wheat bread for a flavorful snack.

Chickpeas, the main ingredient in hummus, are high in protein, fiber, and low in fat. Dip raw veggies like radishes, bell peppers, or cucumbers for a low-carb snack.

Plain popcorn is low in calories, fat, and has modest levels of carbs. Add a drizzle of olive oil and your choice of seasoning for extra flavor.

Eggs are high in protein and choline and low in carbs. Hard-boiled eggs make a convenient on-the-go snack, sprinkle with salt or pepper for flavor.

String cheese is full of protein and low in carbs. Pair it with a small piece of fruit or a few crackers if desired.

Cottage cheese is high in protein, low in carbs, and a good source of calcium. Enjoy it by itself or with fruit.

Raw veggies like baby carrots, cucumber, celery, or cherry tomatoes have low calories and carbs. Pair them with hummus, Greek yogurt, or nut butter for extra protein.

Plain or roasted chickpeas are high in protein, low in fat, and low in carbs. Add your favorite spices when roasting for extra flavor.

Unprocessed fruit is low in calories and a good source of fiber. Avocado, with less than 10 grams of carbs, is rich in healthy fats.

Seeds, like pumpkin, sunflower, or linseeds, are high in protein and healthy fats. Eat them as-is or top them on yogurt.

Low-fat cheese on whole wheat crackers is a protein, fat, and whole grain mix. It’s a great option to curb late-night hunger.

Edamame, a legume high in protein and fiber, can be enjoyed hot or cold. Top with salt and pepper for extra flavor.

Canned fish like salmon or tuna is full of protein and omega-3s. Enjoy it alone or in a half sandwich with whole-wheat bread. Consider using Greek yogurt instead of mayo.

Beef sticks are portable, high in protein, and low in carbs. Grass-fed varieties are higher in omega-3s.

Chia pudding, high in fiber, protein, and omega-3s, is a portable snack. Soak chia seeds in milk overnight for a thick pudding-like consistency.

Cereal bars low in sugar but high in fiber are a good snack choice. Fruit and nut trail mix bars, fiber bars, and granola bars are all options to consider.

Instant oatmeal is a great source of whole grains and fiber. Pair plain oatmeal with seeds or fruit for added flavor.

Sugar-free popsicles or gelatin cups are a sweet option to satisfy cravings.

Sources:

American Diabetes Association: "25 Simple Snack Ideas," "What Can I Eat?"

Calorie Control Council: "Diabetes Myth Busting: Snacks are a Must."

Diabetes UK: "Healthy Swaps: Snacks."

Diabetic Me: "The Best Bedtime Snack for Diabetics – What is the best thing a diabetic should eat before bed?"

South Africans with Diabetes: "Ask The Dietician: are snacks a good idea?"

Tufts Medical Center Community Care: "Diabetes: Healthy Snacks."

University of Iowa Stead Family Children’s Hospital: "Snack ideas for type 1 diabetes."

University of Michigan Comprehensive Diabetes Center: "Diabetes: Snack Options."

Virginia Diabetes Council: "The 21 Best Snack Ideas If You Have Diabetes."