September 30, 2022
Lifestyle Wellness, Health & Fitness

Best Snack Options for Diabetics

  • September 10, 2022
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Best Snack Options for Diabetics

When you have diabetes, it might be challenging to select healthful snacks.

It’s important to select snacks that are rich in fiber, protein, and good fats. These nutrients will help keep your blood sugar levels under control.

Snacking on nutrient-dense foods that advance general health is also crucial.

This article lists fantastic foods that people with diabetes can eat.

1. Hard-Boiled Eggs

A healthy food for diabetics is hard-boiled eggs.
They truly sparkle because to their high protein content. 6.3 grammes of protein, which is included in one big hard-boiled egg, are beneficial for people with diabetes because they help lower blood sugar levels after meals.
In one study Trusted Source, 65 individuals with type 2 diabetes had two eggs per day for a period of 12 weeks.
Their fasting blood sugar levels had significantly decreased by the time the trial was through. Additionally, they had decreased haemoglobin A1c levels, a marker of long-term blood sugar regulation.

2. Yogurt with Berries

For several reasons, yoghurt and berries make a great diabetic-friendly snack. First, the antioxidants in berries may lessen inflammation and shield cells in the pancreas, the organ in charge of secreting hormones that lower blood sugar levels, from damage. Berries are also a fantastic source of fiber. One cup (150 grammes) of blueberries, for instance, has 3.6 grammes of fiber, which aids in slowing digestion and stabilising blood sugar levels after meals.
Another benefit of yoghurt is that it lowers blood sugar levels. This is mainly because it contains probiotics, which may enhance your body’s capacity to digest sugar-containing foods.
Yogurt is also a good source of protein, which can support Trusted Source in managing

3. Handful of Almonds

Almonds make a great snack and are incredibly nourishing.
Almonds include more than 15 Trusted Source vitamins and minerals in a 1-ounce (28-gram) serving, including 0.6 milligrammes of manganese, or 27% of the daily necessary amount, 76.5 milligrammes of magnesium, or 18%, and 0.32 milligrammes of riboflavin, or 25% of the daily recommended amount.
Almonds may aid persons with diabetes in managing their blood sugar levels, according to research Trusted Source. In one study, 58 participants who consumed almonds daily for 24 weeks saw a 3% drop in their long-term blood sugar levels.

In a different study Trusted Source, 20 adults with diabetes who ate 60 grammes of almonds every day for four weeks saw a 4% drop in their insulin levels. Insulin can exacerbate diabetes if levels are continuously high.

4. Veggies and Hummus

Chickpeas are used to make hummus, a creamy spread. When eaten with raw vegetables, it is delicious.

Hummus and vegetables both include plenty of fibre, vitamins, and minerals.

In addition, hummus offers a negligible quantity of protein and fat. People with diabetes who have trouble controlling their blood sugar may benefit from all of these characteristics.

According to one studyReliable Source, those who ate at least one ounce of hummus at a meal had blood sugar and insulin levels that were four times lower than those of people who ate white bread.

Try dipping various veggies in hummus, such as bell peppers, broccoli, cauliflower, and carrots. In another study Trusted Source, 20 persons with diabetes who ingested 60 grammes of almonds daily for three months saw no negative effects.

5. Avocado

Avocado snacks could assist diabetics in controlling their blood sugar levels.

Avocados are a diabetes-friendly meal due to their high monounsaturated fatty acid and fibre content. These elements might stop your blood sugar from rising sharply after eating.
According to one studyTrusted Source, people with type 2 diabetes who regularly ate sources of monounsaturated fatty acids saw a significant reduction in their blood sugar levels.

Avocados can be eaten on their own or made into a dip like guacamole. It is better to keep with a serving size of one-fourth to one-half of an avocado because they are rather high in calories.

6. Sliced Apples with Peanut Butter

A delicious and nutritious snack that is ideal for diabetics is sliced apples and nut butter.

Apples provide a variety of minerals, including potassium, vitamin C, and Trusted Source B vitamins, while peanut butter has magnesium and Trusted Source vitamin E, all of which are known to aid in the management of diabetes.

Peanut butter and apples both have a lot of fibre. A single medium apple and two tablespoons (32 grammes) of peanut butter each provide about 7 grammes of fibre, which is beneficial for controlling blood sugar.

Specifically for their possible significance in the control of diabetes, apples have been examined. They are believed to include polyphenol antioxidants that shield pancreatic cells from damage that frequently makes diabetes worse by protecting them. Trusted Source

7. Beef Sticks

Beef sticks are lightweight, portable, and suitable for diabetics.

Beef sticks are a great snack for diabetics because they are strong in protein and low in carbohydrates.

The majority of beef sticks contain about 6 grammes of protein (a Trusted Source) every ounce (28 grammes), which may aid in controlling your blood sugar.

Buy beef sticks that are produced using grass-fed beef, if at all possibleTrusted Source. Grass-fed beef has a higher concentration of omega-3 fatty acids than grain-fed beef, which can help maintain stable blood sugar levels.

It’s crucial to be aware that beef sticks can contain a lot of sodium, which, if ingested in excess, can cause high blood pressure in some people. Therefore, if you eat beef sticks, be careful to do so occasionally.

8. Roasted Chickpeas


Garbanzo beans, usually referred to as chickpeas, are a really healthy legume.

A cup (164 grammes) meal of chickpeas has over 14.5 grammes of protein and 12.5 grammes of fibre, making them a great snack for those with diabetes.

Because they have the ability to help control blood sugar levels, chickpeas and other legumes may help lower the risk of developing diabetes, according to research.

19 adults who ate a chickpea-based lunch every day for six weeks had considerably lower blood sugar and insulin levels after eating than those who ate a wheat-based meal, according to one studyTrusted Source.

Roasting chickpeas makes them handy and crispy, making them a good snack option.

9. Turkey Roll-Up

In essence, these are breadless sandwich wraps made of turkey breast slices encasing low-carb fillings of your choice, such cheese and vegetables.

Due to its low carb and high protein contents, which can help prevent your blood sugar levels from getting too high, turkey roll-ups are a perfect snack choice for persons with diabetes.

Furthermore, the protein in turkey roll-ups can aid in decreasing your hunger, which is advantageous for reducing overeating and fostering weight management. These two things are essential for managing type 2 diabetes.

Simply pour a spoonful (or 10 grammes) of cream cheese over a slice of turkey and wrap it around thinly sliced vegetables to create a turkey roll-up.

10. Cottage Cheese

People with diabetes can snack well on cottage cheese.

Small-curd cottage cheese offers various vitamins and minerals, as well as over 13 grammes of protein and only 4 grammes of carbohydrates in a half-cup portion (or roughly 112 grammes).

It’s interesting to note that cottage cheese may aid in blood sugar control.

In an earlier study, men who consumed 25 grammes of cottage cheese along with 50 grammes of sugar experienced 38% lower blood sugar levels than those who only ate sugar.

Foods like cottage cheese may have blood sugar-lowering properties because of their high protein content.

Cottage cheese is delicious on its own, but you can add fruit to it for additional nutrients and fiber.

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Kelly Johnson

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