Best Snacks for People Living with Diabetes

7 June 2025

Let’s face it — snacking gets a bit of a bad rap, especially when you’re trying to manage diabetes. But guess what? It doesn’t have to be that way. Having diabetes doesn't mean you have to give up on snacking altogether. In fact, the right kind of snack can actually help keep your blood sugar levels stable and keep your energy up between meals.

Sounds pretty awesome, right?

Whether you’re newly diagnosed or have been managing diabetes for a while, you’ve probably asked yourself: “What can I eat that won’t spike my blood sugar?” Well, I've got good news for you. We've rounded up the best snacks for people living with diabetes that are both tasty and blood sugar-friendly.

So grab your grocery list and let’s unlock the power of smart snacking.

Why Snacking Smart Matters for Diabetes

First things first — let’s talk about why choosing the right snack is such a big deal when you’re dealing with diabetes.

When you eat snacks that are high in refined carbs or sugar (think potato chips, candy, or white bread), your blood sugar can go on a crazy rollercoaster ride. Huge spikes, followed by crashing dips — that's not fun for your mood, your energy level, or your overall health.

On the flip side, when you fuel your body with snacks that have a balance of fiber, protein, and healthy fats, it’s like putting cruise control on your blood sugar. You stay energized, satisfied, and in control.

That’s the goal, right?

What Makes a Good Diabetes-Friendly Snack?

Before we dive into the snack list, let’s break down the key ingredients of a diabetes-friendly snack. Here’s what to look for:

- Low to moderate in carbs (ideally under 15-20 grams)
- High in fiber to slow down sugar absorption
- Contains protein to help keep you full
- Includes healthy fats that won’t spike blood sugar
- Low in added sugars — always check those labels!

Think of it as a little trio of balance: carbs + fiber + protein/fat = a winning combo.

Let’s jump in and talk about some seriously delicious and smart snack choices!

1. Greek Yogurt with Berries

This one’s a classic, and for good reason. Greek yogurt is packed with protein and low in carbs (especially the plain, unsweetened kind). Add a handful of berries like blueberries or raspberries, and you’ve got a snack that’s sweet, satisfying, and full of antioxidants.

Pro Tip: Sprinkle on some chia or flaxseeds for extra fiber and omega-3s.

2. Apple Slices with Peanut Butter

Apples bring the crunch and natural sweetness, while peanut butter delivers the healthy fat and protein. This combo is basically the dynamic duo of snacking.

Just be mindful of your portions. Stick to one medium apple and about 1 tablespoon of peanut butter. (And look for natural peanut butter without added sugars.)

3. Hard-Boiled Eggs

Sometimes simple is best. Hard-boiled eggs are super portable, high in protein, and low in carbs. They’ll keep you full for hours without budging your blood sugar levels.

Want to jazz it up? Try sprinkling with a little sea salt and paprika or adding a dollop of guac on top.

4. Veggie Sticks and Hummus

Carrot sticks, bell peppers, cucumbers, and celery dipped in creamy hummus? Yes, please! This snack is crunchy, satisfying, and loaded with fiber and plant-based protein.

Hummus is made from chickpeas, which are great for blood sugar control. Just keep it to about 2–3 tablespoons to stay in the sweet spot for carbs.

5. Mixed Nuts or Trail Mix

Nuts are like mini-nutrition bombs. They’re rich in healthy fats, protein, and fiber — all of which help stabilize blood sugar.

Almonds, walnuts, pistachios, and cashews are all excellent choices. Just steer clear of salted, candied, or chocolate-covered versions.

Snack tip: Keep a small baggie of trail mix in your purse or desk drawer for emergencies.

6. Avocado on Whole-Grain Toast

Avocados are rich in monounsaturated fats (the good kind!) and fiber. Spread some ripe avocado on a slice of whole-grain or sprouted grain toast, and you’re golden.

It’s creamy, crunchy, and satisfying — kind of like the best of both worlds.

7. Cottage Cheese with Cucumber Slices

If you’re looking for a low-carb, high-protein snack that’s easy to throw together, this one’s for you. Cottage cheese is super versatile, and cucumbers add a refreshing, hydrating crunch.

Sprinkle some black pepper or everything bagel seasoning for extra flavor. Trust me, it hits the spot.

8. Chia Pudding

Chia seeds expand when soaked, turning into a pudding-like treat that’s loaded with fiber, protein, and omega-3s. Mix chia seeds with unsweetened almond milk and let it sit overnight. Add a dash of vanilla, cinnamon, or berries for flavor.

It feels like dessert — but it’s totally diabetes-friendly.

9. Turkey or Chicken Lettuce Wraps

Wrap up a slice or two of turkey or grilled chicken in a crisp lettuce leaf with some mustard or avocado spread. This snack is low in carbs and high in lean protein — and perfect if you’re in the mood for something savory.

Bonus: it's like a mini taco, minus the spikes in blood sugar.

10. Popcorn (Yes, Really!)

Air-popped popcorn is a whole grain that’s light, crunchy, and surprisingly blood sugar-friendly — in moderation, of course.

Stick to about 3 cups of plain, air-popped popcorn (no butter blasts or caramel, please) and you’ve got a snack that satisfies the munchies without wreaking havoc on your glucose levels.

11. Edamame

These little green pods are loaded with plant-based protein and fiber. A half-cup of shelled edamame makes for a filling snack you can toss with a little sea salt or chili flakes.

Hot tip: You can find frozen edamame in most grocery stores — just pop it in the microwave and snack away.

12. Roasted Chickpeas

Think of roasted chickpeas as the crunchy cousin to chips — but way better for you. These little guys are full of fiber and protein and seriously addictive.

Make your own at home with olive oil and spices, or grab a low-sodium version at the store.

13. Cheese and Whole-Grain Crackers

Cheese provides fat and protein, while whole-grain crackers bring the complex carbs. It’s a balanced, satisfying snack — just watch your portion sizes (about 1 ounce of cheese and 3–4 crackers should do).

Go for low-fat mozzarella, cheddar, or a wedge of Laughing Cow cheese.

14. A Small Protein Smoothie

Need something quick and portable? A small smoothie made with unsweetened almond milk, a scoop of no-sugar protein powder, spinach, frozen berries, and chia seeds is a great way to fuel your body without a sugar crash.

Just make sure it's not a sugar bomb in disguise. Skip the juice and use whole fruits sparingly.

15. Dark Chocolate and Almonds

Yes, you can indulge a little! A small piece of dark chocolate (70% cocoa or more) paired with a few almonds is not only delicious but also packed with antioxidants and healthy fats.

This is the perfect snack when your sweet tooth kicks in — without compromising your blood sugar goals.

Snacking Do's and Don'ts for Diabetes

Let’s wrap things up with a few golden rules so you can snack like a pro.

✅ Do:

- Choose whole, minimally processed foods
- Measure your portions when possible
- Combine protein, fiber, and fats for balance
- Snack mindfully — eat slowly and listen to your body

❌ Don't:

- Skip meals and try to make up for it with snacks
- Choose sugary drinks or packaged snacks with hidden carbs
- Graze all day — it can mess with your blood sugar levels
- Forget to pair carbs with protein/fat

Final Thoughts: Snacking Can Be Empowering

If you’ve been living with diabetes, you already know how much intention and mindfulness go into every bite. But here’s the truth: You’re not restricted, you're empowered. You’ve got the knowledge and tools to build a lifestyle that supports your health — and that includes smart, tasty snacks.

So the next time hunger strikes, skip the vending machine sugar bombs and reach for something that fuels your body in the right way. These snacks aren’t just safe — they’re satisfying, energizing, and delicious.

You deserve to enjoy your food, manage your blood sugar, and feel your best.

Go ahead — snack with confidence.