When you have diabetes, nutrition plays a key role in helping to stabilize your blood sugar levels both at mealtimes and also when you’re feeling snackish. In fact, healthy snacking can help prevent blood glucose levels from dipping too low between meals. And the best snacks for diabetics can also keep you from feeling ravenous and overeating at mealtime, which can cause blood sugar to spike.

“Snacking plays a crucial role in maintaining stable blood glucose levels throughout the day,” says Victoria Finn, MD, board-certified endocrinologist with Medical Offices of Manhattan and a contributor to LabFinder. 

When you go four or more hours without eating, your liver starts to break down stored glycogen into glucose. Normally, this process helps to maintain healthy blood glucose levels. But for someone with diabetes, it can cause blood sugar to fluctuate. “This rapid fluctuation can lead to fatigue and irritability, and may negatively impact our overall wellbeing, both in the short-term and long-term,” Dr. Finn says. Including healthy snack options in your daily eating plan can help to prevent these fluctuations.

How to choose diabetes-friendly snacks

The best snacks for diabetics are healthy, nutrient-rich foods that can keep your energy up and take the edge off your hunger—without causing blood sugar spikes and crashes. Here’s what to look for in a healthy snack. 

Balance carbs with protein + fat

You may assume carbs are off-limits when it comes to snacks for diabetics, but they’re an important source of energy for your body. Ideally, half of the calories in your snack should come from carbohydrates, with the rest coming from a mix of protein and healthy fats. “This combination will not only make you feel fuller for longer, but also prevent cravings and maintain steady blood sugar levels between meals,” Dr. Finn says.

Make fiber a priority

“Think of snacks as a way to get in more fruits, vegetables and whole grains—in other words, use snacks to boost fiber intake,” says Amy Brownstein, MS, RDN, registered dietitian at MyNetDiary. Look for snacks that provide at least 3 grams of dietary fiber per serving, she adds.

Watch out for sneaky sugars

Of course, sweet treats and sugary drinks should be limited, but also keep an eye out for added sugars hiding in less-obvious foods. “Even flavored yogurts, cereals and dried fruits with added sugar may appear healthy, but they’re actually loaded with sugar and can cause a significant spike in blood sugar levels,” Dr. Finn cautions.

Don’t rule out fruit

Because fruit is naturally sweet, you may be wondering if it’s safe to snack on. “Whole fruit is a great snack for someone with diabetes,” Brownstein says. “Whole fruit contains fiber, vitamins, minerals, antioxidants and water, all key factors that support carbohydrate metabolism and health.” 

High-fiber fruits like berries, apples and pears are your best bet, she adds. If you notice that a certain fruit spikes your blood sugar, try pairing with protein or healthy fats, like Greek yogurt or nuts. (See more low-sugar fruit good for diabetics here.)

Skip the greasy grub

“Deep-fried snacks, even if they’re low in carbs, can affect your cholesterol and worsen insulin resistance, which can compromise diabetes control,” Dr. Finn says.

Be mindful of hunger cues

If you’re not hungry between meals, don’t feel like you have to snack. “Not all individuals with diabetes may need snacks to help manage blood sugar, especially if you routinely eat three meals a day,” Brownstein says. “Listening to your body’s hunger cues and monitoring blood sugar patterns is essential for determining if snacks are needed.”

Snacks for diabetics that won’t spike your blood sugar

Add these items to your grocery list so your kitchen will be well-stocked with healthy options when snack cravings hit.

1. Cucumber with guacamole

Skip the chips and reach for this crunchy snack instead. “This snack is low in carbs, high in fiber and provides healthy fats,” Dr. Finn says. You can also sub-in celery sticks for cucumber.

2. Whole grain toast with peanut butter

“Whole grain bread provides fiber, slowing the digestion of carbs,” Brownstein says. “Peanut butter has healthy fats and protein for satisfaction and blood sugar stability.” Ideally, look for a PB that has no added sugar or oils.

3. Berries with unsweetened, low-fat yogurt

“This snack is low in carbs, low in fat, high in protein and high in fiber,” Dr. Finn says. Swap the berries for cherry tomatoes if you’d prefer something savory.

4. Half an avocado

Keep it simple with this creamy snack. “Avocados are packed with healthy fats, low in carbs and high in fiber,” Dr. Finn says.

5. Steamed edamame

“Legumes are a great source of protein and fiber, plus benefits exist for more plant-based diets for managing type 2 diabetes,” Brownstein says. A report published in Advances in Nutrition found that a plant-based diet not only reduced the risk of developing type 2 diabetes by about half, but was also associated with lower HbA1c levels in people with diabetes.

6. Roasted chickpeas

“Chickpeas are a great source of fiber and protein, and they’re low in carbs,” Dr. Finn says. A half-cup of canned chickpeas provides around 6 grams of dietary fiber.

7. Veggies and Greek yogurt dip

Brownstein recommends mixing Greek yogurt with ranch seasoning or other spices to create a savory dip for raw veggies. “Vegetables provide fiber and color, while the dip offers a savory option for using Greek yogurt,” she says. Plus, a standard 156-gram container of plain, nonfat Greek yogurt provides 16 grams of protein.

8. Olives and low-fat cottage cheese

“This snack idea combines healthy fats, low carbs and protein,” Dr. Finn says, making it perfect for diabetics. Yum!

9. Sliced berries and nuts

This grab-and-go duo is packed with protein and healthy fats. “Nuts provide protein and healthy fats to keep blood sugar stable with the fiber-rich strawberries,” Brownstein says. “Stick to a half-cup serving of sliced strawberries to support blood sugar.”

For more diabetes tips

Diabetic Desserts: 7 Easy Treats That Taste Indulgent—Without Spiking Your Blood Sugar

5 Sneaky Skin Symptoms That Could Signal High Blood Sugar or Undiagnosed Diabetes

What Causes Type 2 Diabetes? 5 Doctor-Backed Risk Factors + Easy Tips to Reverse Your Odds

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.