Snack Ideas for People with Diabetes

When it comes to diabetes, keeping your blood sugar stable and avoiding excess carbohydrates are the two main goals of a snack.

Snacks will keep you full and help prevent cravings, and they're also important to have on hand when you're traveling or on-the-go to provide healthy alternatives to fast food.

Below are some snack ideas based on the different categories of food. Mix them up to create variety in your routine and try new ones so you're less likely to get bored and reach for junk. Also, pair proteins with veggies or fruits to create a more nutritionally balanced bite.

Proteins

Some protein-filled snack ideas include:

  • 15 almonds
  • 1 hard-boiled egg
  • 8 green olives
  • 1/3 cup hummus (with 1 cup veggies)
  • 1/2 turkey sandwich (1 slice of whole-wheat bread and 2 ounces of turkey with mustard)
  • 1/2 cup tuna

Grains, Nuts and Seeds

Eat grains more sparingly, and pair nuts or seeds with veggies or fruit:

  • 2 saltine crackers
  • 10 Goldfish crackers
  • 2 tablespoons pumpkin or sesame seeds
  • 1/4 cup trail mix
  • 3 cups light popcorn
  • 2 rice cakes with 1 tablespoon nut butter
  • 5 whole-wheat crackers
  • 1/2 English muffin with 1 tablespoon nut butter
  • 1/2 cup whole grain cereal with low-fat milk

Dairy

Dairy products should generally be low- or no-fat:

  • 6 ounces of plain Greek yogurt
  • 1/4 cup cottage cheese and 1/2 cup fresh fruit
  • 1 cheese quesadilla (with one 6-inch corn or whole wheat tortilla and 1 ounce of cheese)
  • 1 string cheese stick

Fruits

Remember that fruits are not all created equal. For the most part, stick with fruits that are lower in sugar, like berries.

  • 5 cherry tomatoes
  • 1/4 cup blueberries
  • 1/4 avocado
  • 1/2 banana with 1 tablespoon of nut butter
  • 1 small apple

Vegetables

Vegetables are generally "free" for diabetics, as long as they're not of the starchy variety.

  • 1 cup of fresh veggies with 1/3 cup hummus
  • 3 celery sticks and 1 tablespoon of nut butter
  • 1 cup of salad greens, 1/2 cup diced cucumber and a drizzle of vinegar and oil
  • 5 baby carrots

Remember, portion size is always important for diabetics. If you aren't sure, use measuring cups or a food scale to keep your servings in check.

Source: American Diabetes Association

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