Blood sugar friendly snacks for type 2 diabetes (2024)

Type 2 diabetes is a chronic condition that occurs when your body does not properly use insulin, a hormone that allows glucose to enter your cells. Glucose is a type of sugar that comes from the food you eat and is needed for energy. But because the insulin doesn't get the glucose into the cell, the glucose builds up in your blood, causing high blood sugar (sugar) levels.

Because glucose comes from the food you eat, it is important for people with diabetestype 2 diabetesto be aware of their diet – especially their carbohydrate intake. This is because carbohydrates are broken down in the body into glucose, which enters the blood and causes your blood sugar levels to rise (ADA).

It's not just mealtime where you have to think about what you eat, but also snacks. Choosing snacks that contain protein, fiber, and healthy fats is crucial for keeping your blood sugar levels in check and hunger at bay between meals (CDC, 2021).

When people think of snacks, they often think of foods high in sugar and carbohydrates. However, there are many diabetes-friendly snacks that will satisfy your taste buds without raising your blood sugar levels.

Here are some more healthy snack ideas for diabetes.

Greek yogurt with berries

Unsweetened Greek yogurt is an excellent snack for diabetes because it ishigh protein contentand relatively low carbohydrate content.

A 5.5-ounce serving of unsweetened, plain, fat-free Greek yogurt provides: (USDA, 2019)

• Calories: 92
• Egg white: 16,1 gr
• fed: 0,6 gr
• Carbohydrates: 5,7 gr
• Calcium: 173mg, 13% of the daily value

Combining yogurt with blueberries, strawberries or raspberries can add a natural sweetness to your yogurt. In addition, berries naturally contain little sugar and are a good source of fiber. Half a cup of raw raspberries provides 4 grams of fiber, 7.3 grams of carbohydrates and only 2.7 grams of sugar (USDA, 2019).

Fiber is an important part of any diet, especially for people with diabetes. Because our bodies cannot absorb or break it down, it does not cause a blood sugar spike like other carbohydrates. Fiber can also improve digestion, protect against heart disease and aid in weight management (CDC, 2022).

Celery sticks and nut butter

Dipping celery sticks in nut butter, such as peanut butter, is another satisfying snack to keep you energized until your next meal. Celery sticks naturally contain very few calories and carbohydrates.

A cup of raw celery provides: (USDA, 2019)

• Calories: 14,1
• Egg white: 0,7 gr
• fed: 0,2g
• Carbohydrates: 3g
• Fiber: 1,6 gr

Combining celery sticks with one to two tablespoons of nut butter adds protein and healthy fats to your snack to curb hunger and keep blood sugar levels in check.

A tablespoon of peanut butter provides: (USDA, 2019)

• Calories: 94,4
• Egg white: 3,8 gr
• fed: 8g
• Carbohydrates: 3,5 gr
• Fiber: 1,1 gr

Hard boiled eggs

Hard-boiled eggs are greathøjproteïne-snackfor people with diabetes.

A large hard-boiled egg gives: (USDA, 2019)

• Calories: 77,6
• Egg white: 6,3 gr
• fed: 5,3 gr
• Carbohydrates: 0,6 gr
• Fiber: 0g

Eggs are also filling and can help reduce your total daily calorie intake, which can lead to weight loss (Keogh, 2020). If you are overweight, modest weight loss of 5-10% of your body weight can improve your blood sugar control and reduce the need for glucose-lowering medications (ADA, 2015)(CDC, 2022).

Raw vegetables with hummus

Hummus is a creamy spread made from pureed chickpeas. It contains complex carbohydrates, plant proteins, fiber and healthy fat.

Two tablespoons of hummus provides: (USDA, 2019)

• Calories: 82,4
• Egg white: 2,5 gr
• fed: 5,8 gr
• Carbohydrates: 5,1 gr
• Fiber: 1,8 gr

Hummus has a low glycemic index, which means it takes longer for the body to digest and break down the carbohydrates, causing blood sugar levels to gradually rise. This means it is less likely to cause blood sugar spikes (Traveler, 2020).

Hummus pairs perfectly with raw vegetables, including broccoli, carrots and bell peppers, for a nutritious, healthy snack for diabetes.

Popcorn

As long as it is not served with butter or salt, popcorn is considered a good whole-grain snack for diabetes (As if, 2014).

A cup of unsalted popcorn provides: (USDA, 2019)

• Calories: 30
• Egg white: 1g
• fed: 0,34g
• Carbohydrates: 6,2 gr
• Fiber: 1,2 gr

Popcorn is low in calories, which can support a healthy weight and overall management of type 2 diabetes. It also contains fiber, which can help you feel full and consume fewer calories throughout the day, and it also helps with weight management (Medline Plus, 2015).

Because the majority of the calories in popcorn come from carbohydrates, measure your portions and limit yourself to three cups, which provides about 18.6 grams of carbohydrates.

Handful of almonds

Almonds are an easy, nutritious snack on the go. Research shows that almonds and other nuts can improve blood sugar control in people with type 2 diabetes. Almonds are low in carbohydrates and high in magnesium and heart-healthy monounsaturated fats, which are thought to promote blood sugar control (Viguiliouk, 2014). They are also a good source of other health-promoting nutrients, including fiber, protein, riboflavin and vitamin E (Barreca, 2020).

A handful, or about 23 almonds, provides: (USDA, 2019)

• Calories: 164
• Egg white: 6g
• fed: 14,1 gr
• Carbohydrates: 6g
• Fiber: 3,5 gr
• Magnesium: 76.5 mg, 18% of the daily value
• Riboflavin: 0.32 mg, 25% of the daily value
• Vitamins E: 7.26 mg, 48% of the daily value

Apple slices and peanut butter

Apple slices dipped in peanut butter are a quick and easy on-the-go snack for people with diabetes. Apples and other fruits are considered low-glycemic index foods because of their fructose and fiber content. The natural sugar in apples can also satisfy a sweet tooth and curb cravings (ADA).

A medium-sized, raw apple with its skin gives: (USDA, 2019)

• Calories: 94,6
• Egg white: 0,5 gr
• fed: 0,3 gr
• Carbohydrates: 25,1 gr
• Fiber: 4,4 gr

Together with a tablespoon of peanut butter, you have a diabetes-friendly snack that contains healthy fats, fiber and protein to keep blood sugar levels in check.

Make salad

Tuna salad is a protein-rich, refreshing snack that you can make in minutes by combining a can of tuna and one to two tablespoons of mayonnaise. If you wish, you can also add other ingredients such as peppers and celery.

A 5-ounce can of tuna provides: (USDA, 2019)

• Calories: 121
• Egg white: 27g
• fed: 1,3 gr
• Carbohydrates: 0,1 gr

Tuna is a good source of omega-3 fatty acids, which can lower triglycerides (a type of fat in the blood), protect against stroke and keep your heart healthy.Medline Plus, 2021).

You can eat tuna salad as is or enjoy it with whole wheat crackers. Replace the mayonnaise with mashed avocado for an extra nutritional boost.

Avocado-toast

Avocados are good for people with diabetes because they are low in carbohydrates, yet high in fiber. They also provide a wealth of vitamins and minerals and are a good source of healthy fat.

Half an avocado provides: (USDA, 2019)

• Calories: 160
• Egg white: 2g
• fed: 14,7 gr
• Carbohydrates: 8,5 gr
• Fiber: 6,7 gr

For a diabetes-friendly snack, puree half an avocado and spread it on a piece of fresh, toasted whole wheat bread. Sprinkle with sea salt and red pepper flakes.

You'll want to limit your intake of processed foods, refined grains, and added sugars when you snack. These foods tend to raise your blood sugar levels faster than whole, minimally processed foods.

Snacks to limit include: (NIDDK, 2016)

• Chips
• Cookies
• Such an
• Sugary drinks
• Ice cream
• Sweetened yogurt
• Salty foods
• Fried food
• Fruit juice
• Sweet corn
• Canned fruit
• Cereal bars

If you eat these snacks, you should do so less often and in smaller quantities (Medline Plus).

When to snack

Snacks can serve many purposes. For example, they can keep you feeling full until your next meal, keep your blood sugar levels from dropping too low, and provide fuel for a workout.

It used to be believed that all diabetes existed was type 2meal plansshould include several daily snacks to stabilize blood sugar levels. But that mentality is no longer the case, especially if you already eat three balanced meals a day (ADA, 2020).

A good way to decide if you need a snack is to listen to your internal hunger cues and keep a close eye on your blood sugar levels. If you're hungry and need something to tide you over until your next meal, consider choosing a low-carb snack like the one mentioned above.

Type 2 diabetes is often associated with high blood sugar, but low blood sugar is possible if you take insulin or certain medications. If your blood sugar level is low, you should consume easily digestible foods with about 15 grams of carbohydrates, such as half a cup of juice or regular soda, a tablespoon of honey or glucose tablets. Check your blood sugar level after 15 minutes. If it is still low, eat another 15-gram serving and check your blood after another 15 minutes. When your blood sugar levels return to normal, you can have a well-balanced snack or meal to keep your blood sugar levels within range (ADA).

Finally, your healthcare provider may recommend having a snack before bed or while exercising to keep your blood sugar levels from dropping too low (Medline Plus, 2022).

Snacks can be enjoyed as part of a healthy mealdiabetes meal plan. Snacks are sometimes even necessary to maintain normal blood sugar levels. The best snacks for diabetes include protein, fiber and healthy fats to keep your blood sugar levels from spiking. Heavily processed foods, refined grains, and foods and drinks with added sugars should be limited, as they tend to be low in nutrients and can lead to blood sugar spikes and weight gain. If you think you still need a little more help, work with a healthcare provider, such as a registered dietitian or diabetes educator, to find snacks for you. They can also help you figure out how much of the snack to eat and when.

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