Have you been told you should cut out all snacks in order to manage your diabetes?
Not true! Having good control over your blood sugar does not mean giving up snacks - you just need the right ones!
Knowing how to build a well balanced diabetes friendly snack and when to consume them can actually help in glucose management by preventing spikes and dips.
Let’s explore a fresh take on healthy snacks for diabetics and how to create delicious, healthy, and easy snacks you’ll love!
Why Healthy Snacks Matter for Diabetics
Snacks are not only things that we have come to rely on in our diet as a way to curve hunger until the next meal or something to just enjoy while hanging out with friends.
Snacks can also have an important part in maintaining blood sugar stability and may prevent spikes or crashes in blood sugar.
But, as I like to say often, snacks “are not all created equally”. Especially when it comes to choosing healthy snacks and specifically ones that will help maintain blood glucose stability, not hinder it.
For example, if you go for a coke and a bag of chips as a snack, you will absolutely have a large spike in your glucose and all the yucky feelings that come from a spike. You will also very likely experience a crash following this spike.
Instead, we build a snack that has a ton of health benefits and won’t spike your glucose. We do this by combining something low carb, high fiber, healthy fat, and packed with protein.
Several common pitfalls include: over processed, misleading labels claiming “low sugar” or “fat free”, and things that have a ton of hidden sugars.
Key Nutrients for Blood Sugar Balance
There are a few key nutrients that should be included in the building of a healthy snack that is diabetic friendly. They include - protein, healthy fats, and fiber.
The Importance of Protein
Protein is what I consider the base of my meal, the foundation. Once I know what protein I am going to have, I create a beautiful snack or meal from there.
The magic of protein is this - it gives you the feeling of fullness, helps you feel satisfied for longer and it slows glucose absorption resulting in stabilized blood sugar.
Examples of protein include: greek yogurt, cottage cheese, nuts, and legumes.
The Magic of Healthy Fats
Healthy fats are a very important part of building a healthy snack for diabetics. This is because healthy fats have the power of supporting heart health while also being a source that makes you feel full.
Heart health for diabetics is crucial because having diabetes puts you at much higher risk for heart disease.
Some examples of healthy fat are nuts, olives, olive oil, and avocados - my family’s personal favorite source of healthy fat!
Lastly - Please Enter Fiber!
Fiber is so important in our diet and most people don’t even realize they are not getting enough of it. This is a critical piece in building a healthy snack for diabetics and stabilizing blood sugar.
This source of nutrition also provides so many health benefits including gut health, which is something many people don’t even realize is so impactful in managing diabetes.
Fiber can be found in a ton of vegetables, fruits, chia seeds, flaxseeds, beans, and whole grains. For best results - make sure your snack has all of the above!
10 Delicious & Healthy Snacks for Diabetics (That Aren’t Boring)
I have created, using the list above, a list of 10 amazingly delicious snacks that won’t spike your blood sugar, but WILL make you feel full, satisfied, and happy!
Vegetable - Based Snacks
Caprese Skewers - one of my family's absolute favorites and a go to at most family gatherings. This delicious snack provides amazing fiber and protein content, will fill you up just enough, and maintain stability in glucose levels.
Cucumber and celery slices with hummus - a hydrating, low carb snack packed with protein, fiber, and healthy fat!
Protein - Based Snacks
Turkey or Chicken Roll - Ups with Cheese and Mustard (pro tip: pair with a serving of a low - glycemic fruit and you've got the perfect healthy, diabetic friendly snack!)
Plain Greek Yogurt with Nut Butter and Berries - So easy and yummy!
Greek Yogurt/Fruit Smoothie - Repurpose the above snack by throwing in a blender and for added fiber and heart health benefits, add chia seeds and flaxseeds! Good for on the go as well.
Nutritious Sweet Treats
Dark Chocolate Covered Almonds - This is a staple in my home, a go to when we need a sweet treat that we know is healthy AND delicious!
A new one we just experimented with and LOVE is - homemade healthy Reese's Bars, OH MY! Throw together Too Good vanilla yogurt with all natural smooth peanut butter, freeze, then dip in No sugar added Bake Believe Chocolate Baking Chips and throw in the freezer again.
On - The - Go Healthy Snacks for Diabetics
Hard Boiled Eggs with Hot Sauce - so good and I like to add a fruit (apple slices or half of a banana)
Celery and Apples with a Nut Butter smeared on top! Delish and satisfying.
Cottage Cheese with Fruit, Walnuts, and Cinnamon - so simple, but packed with all the nutrition!
How to Snack Smarter
I have heard several health care professionals shame snacking and I do understand where they are coming from, to an extent!
There are definitely benefits to fasting, but some people are not comfortable or willing to do this and also, we can not control all contributing factors to blood glucose variability.
Some people do very well with intermittent fasting and having no snack between meals, while other people experience spikes in their glucose. Others end up devouring a double portion of their next meal because they feel famished.
These things can be really detrimental on blood sugar management and sometimes the incorporation of the right healthy snack is just what is needed.
Important Things to Consider: Portion Control, Label Reading, and DIY Snacks
Portion control is essential and something most of our society has forgotten to implement both at meals and while consuming snacks. Overeating often leads to spiked blood sugar and weight gain.
Reading labels is also something many people don’t even know how to do. Yet, it is so important!
When you look at the nutritional breakdown, such as carb content, it is also essential to know the serving size or that number means essentially nothing.
Snacks that are made and prepared ahead of time help immensely in not only ensuring the proper nutrition, but also aids in preventing poor last minute choices.
How to Incorporate These Snacks for Diabetics into Your Routine
It is important to listen to your body and snack when needed, not just because it has become a habit.
I was recently explaining to my children what “hunger and fullness cues” are. We discussed how important it is to stop eating when you feel satisfied.
Conversely, sometimes your blood sugar will go low if you ignore these hunger cues, and then you end up grabbing whatever you can find and then have a rebound spike.
Prepping ahead of time and ensuring that you have ready to go healthy snack options, that are blood sugar friendly, will help immensely to avoid impulse snacking.
Sometimes I think I am hungry, but when I find no junk food to grab, I then realize - I’m not actually hungry - I'm just stress eating.
Yes, that's also a thing and it can sabotage you! Knowing the difference is so important.
Start with a glass of water and deep breathing exercise first. This may be all you need.
Remember to balance the carbs and protein as we discussed. This will help maintain stable blood sugar, but also help you feel satisfied.
A Coach’s Perspective: Making Snacking Work for You
In my years of practice, I have learned that every person is different.
One thing I have noticed that many have in common though is the large lack of knowledge regarding building a healthy diabetic friendly snack that won’t spike their glucose.
I have worked with several clients who have tried intermittent fasting, just to sabotage themselves when they get to the time frame they are eating in. It ends up being counterproductive. Others, it has worked wonders!
The approach I take is freedom and flexibility to listen to your body, move with the change, pivot, and grow! What works for you some days, will also not always work for you the next.
I encourage flexibility and continued assessment and reevaluation to find what works and what doesn't work for each individual, rather than following a set of strict rules that not all are able or willing to follow.
Take Control of Your Blood Sugar with Expert Guidance
Finding the right snacks for diabetics is just one piece of the puzzle. The real challenge? Knowing how to balance meals, manage cravings, and keep your blood sugar stable - all while enjoying the foods you love.
If you're tired of guesswork and want a personalized approach to diabetes management, I can help.
Book a FREE consultation with me today and let's talk about your goals, struggles, and the simple changes that can make a BIG difference in your energy, confidence, and blood sugar control.
Let's make diabetes management easier—one snack (and one smart decision) at a time!
(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)
Meet 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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