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One of the hardest choices for a diabetic is what to snack on that won’t raise blood sugar levels. Before diabetes, I had always been a snacker, even when I wasn’t hungry. Many times, this would lead to the wrong choices at the wrong time of day or night. Not all of my snacks were bad, because I tried to make good choices, but sometimes, the cravings just would not leave me alone and I would give in. After being diagnosed with diabetes, I knew that I would have to be pretty strict in my snack choices. As I would try different things and then check my blood sugar to see which ones really agreed with my blood sugar levels, I began to make sure that I kept as many of these staple snacks in my home as possible.
So, what is a diabetic friendly snack? The simple answer to this is, it’s a snack that is low in carbohydrates and won’t spike your blood sugar. Usually no more than about 25 grams of carbs.
Below I’m going to share with you 10 diabetic snacks that I personally enjoy. Now, I would suggest that if you don’t know how your blood sugar will react to these snacks, you might want to try one at a time and then check your blood sugar 2 hours later. If the numbers look good for you, then you have found a snack that you can enjoy. I usually don’t have a snack unless I absolutely need to. The days of eating just to be eating are gone. If I do find myself getting a little hungry in between meals, I wait at least 2 hours after my meal, and that usually hold me for a couple of hours before the next meal. So, go ahead and check out theses diabetic friendly snacks below, and you might even find that you have a lot of these in your kitchen already.
1. Popcorn
When I learned that popcorn was a great low-carb snack to have, I was overjoyed. Popcorn is high in fiber and is also a complex carb that can help keep blood sugar stable. I absolutely love popcorn and having up to 3 cups as a snack definitely satisfies those short hunger moments. Instead of loading mine up with butter and salt, I like to drizzle a little extra virgin olive oil on mine and sprinkle with a little sea salt and Italian herbs if I want to add a little more flavor. There are a lot of great ways to flavor popcorn while keeping the salt content low.
2. Mandarin Oranges
I absolutely love mandarin oranges and they are the perfect snack. They are an excellent source of vitamin C and the sweetness from them usually satisfies a sweets craving. Mandarin oranges pair well with just about any meal and they help fill your needed carbohydrate count in a healthy way.
3. Greek Yogurt with Fruit and Nuts
Greek yogurt is not only a great snack, but it makes a great breakfast as well, especially when you add fresh fruits and nuts. It is a great source of protein, calcium, and contains probiotics which are the good bacteria that our guts need. A bowl of this delicious treat is so filling. I prefer the plain greek yogurt, and I sweeten it myself with my sugar-free sweeteners to create whatever flavor of yogurt I prefer. I even like adding a little peanut butter to change the flavor sometimes, and it’s so good! Oh and if you love to top your yogurt with a little granola, my favorite is this no added sugar granola that’s crunchy, sweetened with date powder, and delicious as well.
4. Almonds
There is simply no question about a handful of almonds being a healthy snack. This snack is so beneficial and convenient, that I usually keep a bag in my purse. Almonds are packed with so many nutrients that are great for the heart, gut, muscles, brain, and even blood sugar. The list goes on and on for what almonds are good for. Not only are they tasty to eat alone, but they make a great addition as a topping for different treats, and even alongside of any meal. I personally prefer raw almonds, but today they come in quite a few flavor options.
5. Avocado Toast
Avocados in general are just so good for the body, and I love mine spread on a slice of wheat or seeded toast. With avocados being a healthy fat, containing fiber, antioxidants and so much more, you know that you have given your body something good. Avocado toast can be topped off with many things like tomatoes, fried egg, seeds, other vegetables and fruit, or just sprinkle with your favorite seasoning.
6. Hummus with Cucumbers
If you love hummus, then you will love it with sliced cucumbers or cucumber spears. This delicious snack is so delicious and definitely guilt-free, because you have omitted the chips or crackers. Having hummus with cucumbers and other vegetable options, allows you to have a low-carb snack with lots of flavor that satisfies the taste buds, as well as supplies your body with extra protein and other beneficial nutrients.
7. Cottage Cheese with Fruit
If you love cottage cheese, then you’ll be glad to know that it can be very helpful in managing Type 2 Diabetes. These little curds are a great source of protein and calcium, which is great for bone health, muscle recovery, and even gut health. When you add fruits to it like blueberries, you are adding a great fiber source. One of my favorite ways to eat cottage cheese is with sliced apples and cinnamon sprinkle on top. I also like to add a little drizzle of raw agave to sweeten it just a bit. Just a warning though, cottage cheese can be high in sodium, so make sure you are choosing a low sodium option, or watching your serving size amounts.
8. Rice Cakes with Peanut Butter and Bananas
There’s so much I can say about this snack that has also been my breakfast on many occasions. It’s light, nutritious, and delicious. I always opt for the plain rice cakes that are made with whole grain brown rice and lightly salted. When it comes to peanut butter, the natural one that only has peanuts and maybe a little salt in the ingredients is the way to go. When it comes to bananas, some diabetics shy away from them because they are one of the fruits with a higher sugar content, but when paired with a protein, such as peanut butter, this can slow down the process of that sugar absorbing into the blood stream too quickly. Also, bananas contain a lot of potassium, which is an electrolyte that is beneficial to many areas of our bodies.
9. Chips and Salsa
The main two ingredients in salsa makes it a great choice for a healthy snack. Tomatoes are a great source of vitamin C, potassium, and other nutrients. Onions contains rich antioxidants and even vitamin C. Just these two alone can add great benefits to your body as a whole. Salsa can be made at home or already prepared from a store or restaurant. The one thing that I would caution on is definitely knowing what the sodium amount is per serving so you don’t intake too much sodium. Another thing to watch in salsas not made at home is the “added sugar” amount. Choosing one with no added sugar is the best option, but if there is added sugar, just make sure it is very low per serving.
Now, let’s talk about the chips. It’s simple, making them yourself at home in the oven or the air fryer from corn tortillas is best, but if you want to just buy them, try choosing a baked option and/or lightly salted, if possible.
10. Peanut Butter Crackers
Peanut Butter Crackers are a well-known staple that everyone without a peanut allergy can lean on. Having a blend of carbohydrates and protein can provide a good source of energy. They’re easy to take along with you just about anywhere, and they will help to hold you for quite a while until your next meal. I prefer the peanut butter crackers made with a wheat cracker for more of nutritional values.
I hope this list has helped you grab some ideas on ways you can snack in a healthier way and maintain your blood sugar levels. I don’t snack if I’m not hungry between meals, but if I do get hungry, I make it a priority to have several of these options on hand.
