20 Best Diabetes-Friendly Snacks Recommended by Dietitians

You don't need to skip snacks if you have diabetes. A nutritious snack can actually assist your body in balancing your blood sugar level, improving your mood, and refueling your energy. You just need to plan ahead and be aware of the best foods for diabetes that will manage your blood sugar.

"Diabetes is a condition that occurs when the body cannot produce insulin (type 1) or when the body produces insulin but it's not functioning as well as it once did (type 2)," explains Caroline Thomason, R.D., C.D.C.E.S., a diabetes educator and dietitian in Washington, D.C. "Insulin is a hormone which enables our bodies to draw sugar from the bloodstream and use it for fuel." Our blood sugar rises and can be fatal if we do not have insulin. This can lead to a host of health problems, such as a higher risk of heart disease and stroke. In her opinion, some of the biggest contributors to blood sugar and diabetes are food, exercise, stress, and medications.

Thomason elaborates that when deciding on the ideal snack to uphold blood sugar management, snacks that are rich in carbohydrates and sugar and poor in nutrients like protein and fiber are especially troublesome for your blood sugar levels over time. "Protein- and/or fiber-containing foods are great snack foods to maintain stable blood sugars since these nutrients delay digestion and are digested slowly," she states. "You can also pair a high-fiber carbohydrate with a protein to provide the most amount of energy sooner and maintain stable blood sugar."

We spoke with Thomason and several other diabetes nutritionists for their suggestions on healthy snacks in case you're interested.

01 | Roasted Chickpeas

"Chickpeas are a protein and fiber powerhouse. Spiced with cumin and paprika and roasted, they're a delicious and satisfying South Asian-flavored snack that's good for you," asserts nutritionist and Certified Diabetes Educator Shahzadi Devje, R.D., C.D.E., MSc. Thomason also recommends this food because it's an easy, high-protein, high-fiber snack that doesn't require refrigeration and will keep your blood sugar in check. You can make them at home or purchase them in the store.

02 | Greek Yogurt

Thomason explains that yogurt will be protein-dense and low in total carbohydrates, particularly if you keep to plain or lightly flavored Greek yogurt. In her view, a snack should be balanced with low-sugar snacks and additional toppings. You can mix granola and fruit into Greek yogurt, eat it with oatmeal and roasted nuts, combine it with fruit or vegetables for a low-calorie breakfast, blend it into pancake mix, or freeze it to eat as a fun frozen dessert.

03 | Pistachios

Thomason believes that pistachios are a great snack for better blood sugars because they are high in protein and fibre. "I like the travel packs because they're easy to toss in my bag, and they keep me full all day with their complete protein, fibre, and healthy fats." She also says that eating pistachios with a high-fiber food like a piece of fruit or whole grain crackers will give you more energy and keep your blood sugar stable.

04 | Prunes

This dried fruit is tasty, chewy, and very useful. Prunes are small nutritional powerhouses that are good for a lot of things, from keeping your bones healthy to keeping your stomach healthy. Thomason argues that prunes are often praised for their digestive benefits, but they don't get the credit they deserve for being a high-fiber powerhouse. Three grammes of fibre are in one serving of four prunes, which is a respectable amount. "I like to eat a few as a snack or chop them up and put them in yoghurt for a high-fiber, high-protein snack."

05 | Homemade Smoothie

Jackie Topol, M.S., R.D.N., C.D.N., a pre-diabetes specialist and registered dietitian, offers the following guidance: "The keys to keeping blood sugar levels low are to consume balanced meals and snacks and not to consume sweet drinks." Most commercial smoothies are loaded with added sugar, but a balanced homemade smoothie can be a great snack or mini-meal to keep blood sugars level. Topol thinks the ideal smoothie for diabetics is a milk-based one that contains berries, spinach or kale, chia seeds, and Greek yoghurt or protein powder.

06 | Dhokla

Devie continues, "Dhokla is a delicious Indian snack prepared from chickpea flour and spices that is spongy and soft." "Chickpea flour has a low glycaemic index, i.e., it does not increase the blood sugar levels immediately." According to her, snack foods for diabetics should contain a combination of foods that release energy slowly, i.e., protein, good fat, and fibre, that keep your blood sugar levels constant. "I would like to emphasize that it does not automatically imply that you must abandon your delicious traditional food. You can experiment with traditional foods that are rich in spices and flavours within these parameters. Food must be more than fuel; food must also be pleasure.".

07 | Cottage Cheese

Don't say bad things about cottage cheese until you've tasted it a few times. It's a terrific snack because it's strong in protein and very creamy. You can eat it by itself in a bowl or spread it on whole grain cracker crisps and top it with sliced cucumbers, radishes, or smoked salmon. Topol also enjoys it with pears that have been sliced up. When you can, try to find options with less sodium.

08 | Hardboiled Eggs

We all know that eggs are a fantastic source of protein, and hardboiled eggs are a great snack because they are quick and can be used in many ways. Eggs are a fantastic snack for people who want to keep their blood sugar stable since they are high in protein and minerals like vitamin D and choline. Thomason says to eat it with a high-fiber carb to keep your blood sugar stable. Add some of your favourite spice mix, like everything bagel seasoning, to make them more interesting. You can also serve them with veggie sticks or whole wheat crackers that are high in fibre.

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09 | Edamame

Edamame is a good snack for diabetics because it is high in fibre and protein. You can buy frozen edamame that is already shelled or frozen edamame that is still in its shell. You can also get crispy edamame snacks in packages. Topol advises that eating balanced meals and snacks like steamed edamame and restricting sugary drinks is the best way to keep your blood sugar levels from getting too high.

10 | Spiced Almonds

Almonds are also full of vitamins, minerals, and other good things for you, such protein from plants. You can add sliced almonds to your breakfast omelette or your lunch salad. Even better, add some spice! Devie says, "Spiced almonds with a little turmeric and chilli powder make a tasty and quick snack." "Almonds are a convenient and satisfying choice because they have protein and don't raise blood sugar levels very much."

11 | Tuna

Canned tuna is a low-fat protein food that contains about 24 grammes of complete protein in a four-ounce serving. It is also very high in vitamins and minerals and contains no carbohydrates on its own. Canned tuna is a decent source of essential fatty acids called omega-3s, which can reduce the risk of heart disease. Mix in some of your favorite vegetables into your tuna salad for a great and healthy meal. If you prefer creamy tuna, combine some yoghurt with some mayonnaise (or all yoghurt), some extra virgin olive oil, vinegar, and your favorite spices.

12 | Fruit and Nut Butter

The best way to keep your blood sugar stable is to eat fruit slices with nut butter. This combination gives you the right amount of fibre, protein, and vitamins. "Peanut butter is a blood sugar-friendly snack that travels well and is easy to eat for a quick pick-me-up when you need a sugar-stabilizing snack," Thomason explains. "It's easy to pair with crackers, an apple, or yoghurt."

13 | Hummus

It's a classic one-to-middle-eastern treat, and a perfect lunch can be achieved by using veggie bars or whole grain pita chips as accompaniments, or trying hummus in place of mayonnaise for aioli.

14 | Masala Omelette

Hardboiled eggs are easy to make and can be used in many ways, but if you want to switch things up, a quick omelette might be the perfect snack. Devie says, "An omelette with onions, tomatoes, spinach, and spices is a protein-rich, savoury snack that can help keep you full longer and keep your blood sugar levels stable."

15 | Nuts & Seeds Mix

Devie believes that a small amount of mixed nuts and seeds, such as almonds, walnuts, and flaxseeds, can help lower cholesterol and lower the risk of cardiac problems that are common in people with Type 2 diabetes. One study even found that persons with type 2 diabetes who ate nuts on a daily basis had a lower chance of heart disease, which is a severe problem that can happen with diabetes.

16 | Berries

Thomason believes that berries are one of the fruits with the most fibre. Raspberries have the most fibre, with nine grammes per cup. All berries are also full of antioxidants, which can help protect cells from damage and fight inflammation. "Fibre helps slow down digestion and keep blood sugar levels from going up too high when you have diabetes. Add a protein to your berries to make them even more balanced.

17 | Popcorn

It may surprise some individuals that popcorn is indeed a whole grain and a very good source of dietary fiber. Rather than partaking in the butter-drenched popcorn that is typically found at movie theaters, it is better to opt for air-popped popcorn or popcorn that is lightly oiled. Purchasing pre-packaged servings is always the correct choice. The alternative is for individuals to purchase a single large bag of popcorn and then parcel it out into individual bags to be consumed throughout the week.

18 | Salmon Salad

Want to take a vacation from tuna? You may also use canned salmon and make it the same way. Then, put it on whole grain crackers or have it by itself with vegetables. Thomason argues that salmon is a great food for keeping blood sugar levels stable, whether you buy it canned, dry, or smoked. "Salmon from Alaska is guaranteed to be wild-caught, which makes it a great source of vitamin D and omega-3s." Thomason says that salmon is not just good for your heart because it has healthy fats, but it is also a great source of protein and nutrients that people with diabetes need, such vitamin D.

19 | Avocado Toast

A meta-analysis indicated that persons with type 2 diabetes who ate foods high in monounsaturated fats, such as avocados, were better able to control their blood sugar levels. Avocado toast on whole grain bread, especially one with an egg on top, is a great snack for people with diabetes because it offers a mix of beneficial fats, fiber-rich carbs, and protein.

20 | Guacamole and Veggies

Guacamole is a great food for diabetes since it has a lot of healthy fats and other elements that are good for you. Devie adds, "Guacamole with raw vegetables like bell peppers and carrots can add heart-healthy monounsaturated fats and dietary fiber to your diet." "This mix of healthy fats, fiber, vitamins, and antioxidants is good for your health as a whole and may help lower inflammation, which is a problem for people with type 2 diabetes."

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