Do you ever feel like you can’t think of healthy snacks to eat…But know that as a diabetic, the choices you make regarding the foods you consume are so important?
It is essential to ensure the snacks you choose will maintain stabilized blood sugar levels, keep your energy up, and contribute to your overall health.
I was in the same place, feeling discouraged and overwhelmed about what to eat!
I wanted to have things readily available without the worry of throwing off my glucose levels or feeling that dreaded crash we feel with the wrong snacks.
So, I compiled a list of snacks that achieve all the above, are low in carbs, nutritious, and diabetes friendly!
Snacks for Diabetics that are Low-Carb & High-Protein
It is helpful to keep the carb content in your snacks on the lower side as this is often where that spike comes from. Snacks high in carbs and not balanced with a protein and or healthy fat will often cause a rapid spike also often followed by a rapid drop.
If you have experienced this, you know this does NOT feel good and it is definitely not good for you. This list of high protein, low carb snacks will not produce that dreaded spike and crash; so give them a try!
Hard-Boiled Eggs: These are a protein-packed option and great for keeping you full.
Greek Yogurt (unsweetened) This gut healthy option is high in protein, low in sugar. Feel free to add a handful of yummy fruit for tons of essential nutrients!
Cottage Cheese with Cucumber Slices: A refreshing, low-carb snack (another option is again to add a handful of berries).
Roasted Chickpeas: One of my favorites (hint - sprinkle with a touch of your favorite seasoning and WOW!) And.. They are packed full of protein and fiber.
Tuna Salad with Avocado: Low in carbs, high in healthy fats and protein. Feel free to add nutrients by smearing that on celery, a lettuce wrap, or cucumber!
Fiber-Rich, Blood Sugar Stabilizing Snacks for Diabetics
Fiber plays a key role in blood sugar control and digestive health by helping regulate the speed at which food moves through the digestive system. For blood sugar regulation, fiber, especially soluble fiber, slows down the absorption of sugar into the bloodstream, also preventing that rapid spike and crash.
This can be really helpful for people who need help managing their energy levels throughout the day.
For digestive health, fiber adds bulk to stool and promotes regular bowel movements and acts as food for the beneficial bacteria in the gut, supporting a healthy microbiome and reducing the risk of digestive disorders.
In short, fiber helps keep blood sugar stable and supports a smoothly functioning digestive system. Here are some fibre-rich snacks:
Apple with Almond Butter: A fiber-rich fruit paired with a healthy fat- also one of my favorite options.
Carrot and Celery Sticks with Hummus: Low-calorie, high-fiber, and nutrient-packed.
Chia Seed Pudding: High in fiber and omega-3 fatty acids. If you have not tried this and like chia seeds, this is a must! So many fun options out there for a dense and nutrient packed snack.
Chia Seed Pudding Handful of Almonds or Walnuts: High in fiber, healthy fats, and protein and you can add a handful of our #10 to add a burst of flavor.
Berries (Raspberries, Blackberries, Blueberries): Low on the glycemic index and packed with fiber.
Snacks Rich in Healthy Fats to Stabilize Blood Sugar
Healthy fats from foods like nuts, seeds, and avocado can help stabilize blood sugar by slowing down the digestion and absorption of carbohydrates.
When you eat these fats, they take longer for your body to break down, which means your blood sugar rises at a slow and steady pace, again avoiding those quick spikes and crashes.
These fats also provide a more sustainable source of energy because they’re packed with nutrients that keep you feeling full and satisfied longer. This also helps in the prevention of hunger and cravings.
So, by including healthy fats in your meals, you're not just helping to keep your blood sugar in check, but you’re also giving your body the kind of long-lasting energy it needs to get through the days, without that afternoon crash we have all experienced.
Here are some more snacks…
Guacamole with Veggies: Healthy fats from avocado combined with fiber from veggies.
Avocado Slices with a dash of salt: Simple, effective, and super yummy snack.
Olives: A great source of healthy fats and low in carbohydrates.
Avocado Toast: Full of healthy fats, fiber, and protein. Definitely Ezekial bread is the way to go!
Cheese Slices or Sticks: A satisfying and blood-sugar-stabilizing snack, with several different options.
Importance of Low-Sugar, High-Antioxidant options for Diabetics
Antioxidants are kind of like the body’s natural cleanup crew. They help fight off damage from harmful molecules called free radicals, which can cause inflammation and stress in the body.
For people with diabetes, this is especially important because chronic inflammation can mess with insulin sensitivity, making it harder to control blood sugar levels.
By eating foods rich in antioxidants, it can help reduce that inflammation and support healthier blood sugar management.
Simply said, antioxidants help protect the body from wear and tear, and that’s so important for not only preventing complications like heart disease and nerve damage, but also for feeling better and living healthier overall.
Here’s a handful of anitoxidant-rich snacks:
Dark Chocolate (70% or higher cocoa): Rich in antioxidants and low in sugar, and yes.. delicious!
Green Tea with Lemon: Hydrating, refreshing if cold, calming if hot, and rich in antioxidants.
Tomato Slices with Basil and Olive Oil: Rich in vitamins A, C, and antioxidants.
Mixed Nuts with Dark Chocolate Chips: A healthy, antioxidant-rich snack and fun to try your own hand at a healthy trail mix.
Artichokes: One of the highest antioxidant rich vegetable options and something I often forget to purchase, but when I do.. I ENJOY them so much!
Sweet Snacks for Diabetics
We all get those cravings for sweets, and it’s totally normal to want a treat now and then. The trick is finding snacks that satisfy that sweet tooth without sending your blood sugar on a rollercoaster ride.
When we eat sugary snacks, our blood sugar can spike quickly, leaving us feeling tired or moody once it crashes. But if you choose sweets that are packed with fiber, healthy fats, or protein, they'll help balance your blood sugar and keep you feeling full and energized longer.
These healthier sweet options let you enjoy the flavor without the sugar rush or the guilt, helping you stay on track with your energy levels and overall health.
Chia Seed Pudding with Stevia or Monk Fruit: Sweet, filling, low in carbs and won’t make you feel guilty!
Fresh or Frozen Berries with Unsweetened Whipped Cream: Low in sugar, refreshing, and delicious!
Avocado Chocolate Mousse: A creamy, low-carb dessert.. Oh the amazing things avocados can do! If you haven’t tried this, it’s a must!
Almond Flour Cookies: Low-carb, gluten-free, and diabetic-friendly. I personally think almond flour should be in every house.
No sugar Coconut Yogurt with Cocoa Nibs: A naturally sweet, healthy, and super yummy snack.
Kind Bars: These were my absolute favorite and did not spike my blood sugar when I had gestational diabetes and was craving something sweet and satisfying. PS.. they also have frozen options in grocery stores! My entire family LOVES them!
Choosing the right snacks is a powerful tool in managing diabetes and maintaining stable blood sugar levels. By opting for snacks that are low in sugar, high in fiber, and rich in healthy fats and or protein, you can keep your energy levels steady and avoid blood sugar spikes and crashes.
Remember, it's not just about what you eat, but also how much you eat; portion control plays a key role in managing your intake and supporting overall health.
It's also important to focus on balanced nutrition, ensuring that your snacks contribute to a well-rounded diet. Don't be afraid to experiment with different snack options to find what works best for you and what you enjoy the most.
Keep track of how your body responds through regular blood sugar monitoring, and over time, you’ll learn how to make snack choices that support your diabetes management and keep you feeling your best.
Bonus Tips:
Try to combine protein and fiber rich snacks with low glycemic fruit options.
Remember to keep these well balanced snacks readily available so that you don’t go into meals feeling famished.
Also remember to discuss any dietary changes with your healthcare provider.
For more ideas, BOOK YOUR FREE CALL
(Disclosure: this post contains affiliate links. If you make a purchase through these links, I may earn a small commission at no extra cost to you)
About the Author
Hi! I’m Beth, a Registered Nurse and Certified Diabetes Educator. I provide diabetes coaching for newly diagnosed people with diabetes and also work with people who have been living with diabetes for some time.
With 1:1 coaching, you will feel Empowered and supported to confidently manage your diabetes effectively - without it controlling your life! I can help you make sure that you feel good, stay in optimal health and take care of your well-being at all times.
First call is on me! Let’s talk.
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