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Snacks for people with diabetes: the basics

  1. Choosing healthy snacks can sometimes be quite difficult if you have diabetes.

  1. It is best to choose snacks that are high in fiber, protein and healthy fats. These nutrients help to control your blood sugar.

  1. It is also important to snack on foods that are rich in nutrients that promote overall health.

  1. In this article we will discuss the basics of healthy snacking and 21 snacks, which you can eat well if you have diabetes.

  1. Healthy snacks for people with diabetes promote a feeling of satiety and reduce the urge to snack on unhealthy packaged foods and sweets. There are healthy foods in every food group, so you don't need to feel like diabetes means you can never enjoy good food again.

  1. No snack is perfect, and no food can provide perfect nutrients. That's why it's important to eat a wide variety of foods and try a range of snacks.

  1. Healthy snacks for people with diabetes will provide one or more of the following benefits:

Diabetes snacks are high in fiber

  1. High-carbohydrate diets can increase blood sugar. However, fiber, which is also a carbohydrate, is an exception to this rule.

  2. Carbohydrate-rich diets can raise blood sugar. However, fiber, which is also a carbohydrate, is an exception to this rule.

  1. Oat bran is high in soluble fiber, which keeps blood sugar levels under control.

  2. Oat bran contains a lot of soluble fiber, which keeps blood sugar levels under control.

  1. Fiber comes in two main varieties, both of which are good for people with diabetes.

  1. Soluble fiber is found, for example, in oat bran, legumes and some fruits. This type of fiber regulates blood sugar and can lower cholesterol in the blood.

  2. Soluble fiber is found, for example, in oat bran, legumes and some fruits. This type of fiber regulates blood sugar and can lower blood cholesterol.

  1. For example, insoluble fiber is found in high levels in wheat bran and many fruits and vegetables. It can relieve constipation and reduce the risk of cancer.

  1. Because fiber is digested slowly, it can keep you feeling full for longer. This actually makes it the ideal snack component that can prevent overeating.

  1. People with diabetes should consume 25 grams or more of dietary fiber daily.

Diabetes snacks are low in sugar

  1. Sugary foods can raise blood sugar and also cause weight gain. Sweets and treats such as cookies, cupcakes and candies are obvious sources of a lot of sugar.

  2. Sugary foods can increase blood sugar and also cause weight gain. Sweets and treats such as cookies, cupcakes and candies are obvious sources of a lot of sugar.

  1. People with diabetes should also consider carbohydrates such as those found in bread, pasta, fruits, vegetables, and many other foods. Carbohydrates are not bad in and of themselves, but consuming few carbohydrates can keep blood sugar levels under control.

  1. Beverages such as soft drinks, sweetened fruit juices and alcohol also contain a lot of sugar. Drinking these drinks with another healthy snack can cause blood sugar to skyrocket.

Diabetes snacks have a high protein content

  1. Protein makes you feel more full between meals. It is the building block of the body and supports the maintenance of healthy muscles, healthy organs and skin.

  1. While everyone needs protein, protein is especially important for people who are physically active or those who lift weights. The average person needs at least 0.36 grams of protein per pound of body weight per day. This works out to 56 grams per day for the average man and 46 grams for the average woman.

  1. However, research suggests that people should actually consume even more than these minimum amounts. For example, a 2005 study found that women who increased their protein intake to 30% of total calories per day reduced their diet by as much as 441 calories. They also lost weight during the 12 weeks of the study. Unfortunately, there was no follow-up study to confirm whether those women maintained the weight loss.

  1. Increasing protein intake can support healthy weight loss and reduce unhealthy snacking.

Diabetes snacks are low in sodium

  1. A large percentage of sodium intake comes from salt, which is added to processed foods, so reading the nutritional label is important.

  1. A low-sodium diet can lower blood pressure, reducing the risk of cardiovascular disease and heart attack.

  1. While cutting back on table salt can help, 75% of sodium intake actually comes from salt in processed foods, not the salt we add to meals.

  1. But beware:

  1. As healthy as a snack is, overeating can lead to unhealthy weight gain. This can also upset blood sugar.

  1. Reviewing the nutritional facts about a snack makes it easier for people to eat just one serving. The nutrition facts also provide information about calorie, protein, sugar and carbohydrate content.

Hard-boiled eggs

  1. Hard-boiled eggs are a super healthy snack for people with diabetes.

  1. Their protein content really offers so many benefits. For example, one large hard-boiled egg provides 6 grams of protein, which is helpful in diabetes because it keeps your blood sugar from getting too high after eating.

  1. In one study, 65 people with Type 2 diabetes ate two eggs daily for 12 weeks.

  1. At the end of the study, they experienced a significant reduction in their fasting blood sugar. They also had lower hemoglobin A1c, which is a measure of long-term control of blood sugar.

  1. Eggs are known to saturate well which is an important aspect of managing Type 2 diabetes. This disease is associated with a higher risk of obesity and heart disease.

  1. You can enjoy a hard-boiled egg or two as a tasty snack or you can garnish them with a healthy topping such as a guacamole.

Yoghurt with berries

  1. Berry yogurt is an excellent diabetes-friendly snack for a variety of reasons.

  1. First, the antioxidants in berries can reduce inflammation and prevent damage to cells of the pancreas, the organ responsible for releasing hormones that lower blood sugar.

  1. In addition, berries are also a great source of fiber. For example, a 148-gram serving of blueberries provides 4 grams of fiber, which slows digestion and stabilizes blood sugar levels after eating.

  1. Yogurt is also known for its ability to lower blood sugar. This is partly due to the probiotics it contains, which help it improve your body's ability to metabolize foods with sugar.

  1. In addition, yogurt is also rich in proteins, which are known to help control blood sugar levels. Greek yogurt is especially rich in protein.

  1. Yogurt and berries taste great together as a snack, as the sweetness of the berries helps balance the sourness of the yogurt. You can simply mix or stack them together to make a parfait.

Handful of almonds

  1. Almonds are very nutritious and also convenient to eat.

  1. A 28 gram serving of almonds provides over 15 types of vitamins and minerals, including 32% of the Recommended Dietary Allowance for Manganese, 19% of the Recommended Dietary Allowance for Magnesium and 17% of the recommended daily allowance for riboflavin.

  1. Research has shown that almonds can help regulate blood sugar in people with diabetes. In one study, 58 people who included almonds in their diet every day for twenty-four weeks experienced a long-term drop of 3% in their blood sugar.

  1. In another study, twenty adults with diabetes who consumed 60 grams of almonds daily for four weeks experienced a 9% reduction in their blood sugar.

  1. They also had decreased insulin levels, a hormone that can worsen diabetes if levels are constantly too high.

  1. The ability of almonds to help stabilize blood sugar is likely due to the combination of fiber, protein and healthy fats they contain, which are known to play an important role in keep diabetes under control.

  1. In addition, almonds have been shown to benefit heart health by lowering cholesterol levels and also promoting weight control. These are both important factors in the prevention and management of Type 2 diabetes.

  1. Since almonds are quite high in calories, it is best to limit your portion size to a handful, especially if you eat them as a snack.

Vegetables and hummus

  1. Hummus is a creamy spread made from chickpeas. It tastes great when paired with raw vegetables.

  1. Both vegetables and hummus are great sources of fiber, vitamins and minerals.

  1. Plus, with 3 grams per tablespoon (15 grams) hummus offers a lot of protein. All of these properties can help improve blood sugar in people with diabetes.

  1. One study showed that subjects who ate at least 40 grams of hummus with a meal had blood sugar and insulin levels four times lower than those who ate white bread with a meal.]

  1. You can experiment with dipping different types of vegetables, such as broccoli, cauliflower, carrots and peppers, in a little hummus.


  1. If you have diabetes, an avocado snack can help you control your blood sugar.

  1. The high fiber content and monounsaturated fatty acids in avocados make them a diabetes-friendly food. These factors can prevent your blood sugar from rising after a meal.

  1. One study found that people with Type 2 diabetes who included sources of monounsaturated fatty acids in their diet experienced significant improvements in their blood sugar on a regular basis.

  1. You can eat avocado straight away or you can make a dip like guacamole. Since avocados are quite high in calories, it is best to eat a quarter to half an avocado at a time.

Apple pieces with peanut butter

  1. Chopped apples combined with peanut butter or another nut butter make for a delicious and healthy snack, which is great for people with diabetes.

  1. Apples are rich in several nutrients including B vitamins, vitamin C and potassium, while peanut butter contains significant amounts of vitamin E, magnesium and manganese, which are known to help control diabetes .

  1. Both apples and peanut butter are also very rich in fiber. One medium apple combined with about 28 grams of peanut butter provides nearly 7 grams of fiber, which is helpful for keeping your blood sugar in check.

  1. Apples have been specifically studied because of their potential role in the management of diabetes. The polyphenol antioxidants they contain are thought to protect pancreatic cells from damage that often worsens diabetes.

  1. For similar health benefits, you can also combine other fruits such as bananas or pears with peanut butter.

Beef snacks

  1. Beef snacks are convenient, easy to carry and diabetes-friendly.

  1. What makes beef an excellent snack for people with diabetes is the high amounts of protein it contains while it contains no carbohydrates.

  1. Most beef snacks contain about 6 grams of protein per ounce, which can help control your blood sugar.

  1. If possible, opt for beef snacks that are made from grass-fed beef. Compared to grain-fed beef, grass-fed beef is much higher in omega-3 fatty acids, which are known for their potential role in keeping blood sugar stable.

  1. It is also important to note that beef snacks can be high in sodium, which can lead to high blood pressure in some people if consumed in excess. So, if you eat beef snacks, make sure you consume them in moderation.

Roasted Chickpeas

  1. Chickpeas, also called Garbanzo beans, are an incredibly healthy legume.

  1. There are nearly 15 grams of protein and 13 grams of fiber in a 164 gram serving of peas, making them an excellent snack for people with diabetes.

  1. Research has shown that eating chickpeas regularly, due to their potential to help control blood sugar, may play a role in preventing the progression of diabetes.

  1. In one study, nineteen adults who ate a chickpea-based meal daily for six weeks had significantly lower blood sugar and much lower insulin levels after eating. on the basis of wheat.

  1. One way to easily snack chickpeas is to roast them, making them crispy and flavorful. They taste great when roasted with some olive oil and herbs of your choice.

Turkey roll snacks

  1. Turkey snacks are an easy snack to make yourself.

  1. They're essentially a breadless sandwich consisting of slices of turkey breast topped with a low-carb other product, such as cheese and vegetables of your choice.

  1. These turkey rolls are a good snack option for people with diabetes because of their low carbohydrate count and their age protein content. One roll provides about 5 grams of protein, which will help keep your blood sugar levels from rising too high.

  1. In addition, the protein in turkey rolls can also reduce your appetite, which is beneficial for preventing overeating and promoting weight management. Both are very important in the fight against Type 2 diabetes.

  1. To make a turkey roll, for example, spread a tablespoon (about 10 grams) of cream cheese on a slice of turkey and roll it up with a piece of cut in the middle. vegetables, such as cucumbers or peppers.

Cottage cheese

  1. Cottage cheese is a good snack for people with diabetes.

  1. About 112 grams of cottage cheese provides several vitamins and minerals, in addition to the nearly 13 grams of protein and only 4 grams of carbohydrates it contains.

  1. Interestingly, eating cottage cheese can also help manage your blood sugar.

  1. In one study, men who ate 25 grams of cottage cheese with 50 grams of sugar subsequently had 38% lower blood sugar compared to those who consumed the sugar alone.

  1. The blood sugar lowering effects of quark are often attributed to its high protein content.

  1. If you choose plain curd cheese instead of the low-fat varieties, you also benefit from the blood sugar lowering properties of the fat it contains.

  1. Quark tastes great by itself, but you can also combine it with fruit for extra nutrients and fiber.

Whole wheat crackers with cheese

  1. “Cracker sandwiches” are a popular snack and you can make your own with a few whole grain crackers and some slices of cheese.

  1. They are a good snack choice if you have diabetes. Although crackers are high in carbohydrates, the fat in the cheese and fiber in the crackers can keep them from spiking your blood sugar.

  1. The fat in dairy products such as cheese can slow the digestion of carbohydrates, lower insulin levels and promote the release of hormones such as GLP-1 that lower blood sugar.

  1. Make sure you choose your crackers carefully, as many brands contain a lot of refined flour and added sugar, which can have a negative effect on blood sugar. To avoid bad ingredients, always choose crackers made from 100% whole grains.

Tuna salad

  1. Tuna salad is made by mixing tuna with some mayonnaise and other ingredients, such as celery and onions.

  1. A 384 gram serving of tuna contains 22 grams of protein and no carbohydrates, making it a good snack option if you have diabetes.

  1. In addition, tuna is rich in omega-3 fatty acids, which, due to their potential to lower inflammation and improve blood sugar, have been shown to help control diabetes.

  1. You can make your tuna salad even healthier and higher in protein by mixing it with hüttenkäse or yogurt, instead of mayonnaise.


  1. Popcorn is a very popular and healthy whole grain snack.

  1. It is considered one of the best snacks for people with diabetes, partly because of its low calorie density. 8 grams of popcorn contains only 31 calories.

  1. Snacking on low-calorie foods can help control your weight, which is known to lower blood sugar and promote better overall treatment of Type 2 diabetes.

  1. In addition, popcorn also contains 1 gram of fiber per 8 gram serving, which is another quality that makes it a diabetes-friendly food.

  1. Since most prepackaged popcorn is loaded with salt, trans fats, and other unhealthy ingredients, it's healthiest to make your own.

Chia Seed Pudding

  1. Chia seed pudding is made by soaking chia seeds in milk until the mixture reaches a pudding-like consistency.

  1. It's a healthy snack for people with diabetes because the chia seeds are rich in many nutrients, including protein, fiber and omega-3 fatty acids that help stabilize blood sugar.

  1. The fiber in the chia seeds can absorb a significant amount of moisture, which can help control diabetes by slowing the digestion process and releasing sugar into the blood.

  1. In addition, eating chia seeds has also been shown to lower triglyceride levels, which can be good for heart health. This is beneficial because people with diabetes tend to be at a higher risk of developing heart disease

Non-fried energy-rich snacks

  1. High-energy snacks are a great snack idea for people with diabetes.

  1. They are a delicious and healthy snack made by mixing ingredients of your choice and then rolling them into balls. Some commonly used ingredients for making the balls are nut butter, oats and seeds.

  1. Most of the ingredients used to make energy spheres are high in fiber, protein and healthy fats - three important nutrients known to help stabilize blood sugar.

  1. An additional advantage of the energy-rich snacks is their convenience. They don't need to be baked and you can easily take them with you on the go.

Black bean salad

  1. A black bean salad is a very healthy snack.

  1. To make it, simply mix some cooked black beans with finely chopped vegetables such as onions and peppers and drizzle with a dressing or a vinaigrette.

  1. Because black beans are rich in fiber and protein, they make a healthy snack for people with diabetes. Eating them can keep blood sugar stable and help lower post-meal insulin levels.

  1. In one study, twelve people who ate black beans with a meal compared to those who did not consume black beans had up to 25 percent lower insulin levels than five hours after eating.]

  1. Black beans have also been shown to benefit heart health by lowering cholesterol and blood pressure levels.


  1. Student oats are a snack made from nuts, seeds and dried fruit.

  1. 28 grams of college oats contain nearly 4 grams of protein, making it a filling snack that can promote blood sugar in people with diabetes.

  1. Student Oats also provide some healthy fats and fiber from the nuts and seeds, which have been shown to help lower blood sugar and insulin levels.

  1. The key is to avoid adding too much dried fruit to your college oats, as it is quite high in sugar and can raise your blood sugar if you consume too much of it.]

  1. In addition, it contains a lot of calories, so you should avoid eating too much student oats at the same time. A reasonable portion is about a handful.


  1. Edamame are unripe, green soybeans still in their pods. They are a very nutritious and convenient snack.

  1. One cup (155 grams) of edamame contains 17 grams of protein and 8 grams of fiber, making it a great snack for people with diabetes.

  1. Some animal studies have shown that eating edamame can help lower blood sugar.

  1. It can also improve insulin resistance, a condition in which cells cannot use insulin effectively and leads to consistently high blood sugar levels.

  1. More research is needed to determine the effects of eating edamame on diabetes in humans, but this snack food is definitely worth a try.

  1. Edamame is usually served steamed and you can enhance the flavor by mixing it with seasonings of your choice.

Homemade protein bars

  1. Protein bars are a good snack option for people with diabetes because of the significant amount of protein they provide.

  1. Most store bought protein bars are high in added sugar and other unhealthy ingredients, so it's better to make your own.

Celery and peanut butter snacks

  1. A popular way to enjoy celery stalks is to dip them in some peanut butter. It's a healthy snack option for people with diabetes.

  1. First, celery, with only 16 calories per 100 grams, is low in calories. This can help you control your weight, which in turn will help control Type 2 diabetes.

  1. Furthermore, celery contains antioxidants called flavones that have been studied for their role in lowering blood sugar.

  1. Adding a tablespoon or two which equates to about 35 grams of peanut butter to the celery stalks will add some extra protein and fiber to the snack, which will further improve your blood sugar levels. .

Egg muffins

  1. Egg muffins are made by mixing eggs with vegetables and then baking this mixture into shape. Egg muffins are a quick, healthy snack for people with diabetes.

  1. The main benefits of this diabetes-friendly food come from the protein from the eggs and the fiber from the vegetables. If you eat these, your blood sugar will remain stable.

  1. This egg muffin recipe combines eggs with peppers, onions and spinach in addition to some seasonings and can be eaten with a spicy sauce.

  1. There are many healthy snack options to choose from if you have diabetes.

  1. A good rule of thumb is to choose foods rich in protein, fiber and healthy fats, which are known to help maintain healthy blood sugar.]

  1. Persons with Type 2 diabetes have a higher risk of obesity and chronic diseases, such as heart disease. That's why it's also important to focus on foods that generally contain nutrients that are healthy. There are many quick and easy snacks you can prepare and eat even while on the go.

  1. Snacking, if you have diabetes, doesn't have to be difficult at all!




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