In This ArticleView AllIn This Article1. Blueberries2. Turkey Snack Sticks3. Whisps Parmesan Cheese Crisps4. Low-Fat Cottage Cheese5. Rhythm Foods Cauliflower Bites6. Wonderful Honey Roasted Pistachios7. Hard-Boiled Eggs8. Oh Snap! Pickling Co. Dilly Bites9. Clio Vanilla Greek Yogurt Bar10. Everything Bagel Pumpkin SeedsTips for Choosing a Diabetes-Friendly SnackThe Bottom Line
In This ArticleView All
View All
In This Article
Blueberries
Turkey Snack Sticks
Whisps Parmesan Cheese Crisps
Low-Fat Cottage Cheese
Rhythm Foods Cauliflower Bites
Wonderful Honey Roasted Pistachios
Hard-Boiled Eggs
Oh Snap! Pickling Co. Dilly Bites
Clio Vanilla Greek Yogurt Bar
Everything Bagel Pumpkin Seeds
Tips for Choosing a Diabetes-Friendly Snack
The Bottom Line
Some of us are just natural-born snackers, while others need a snack to help keep their blood sugar more stable. Whichever group you fall into, theAmerican Diabetes Associationsuggests choosing snacks that help you get more veggies, fruits, whole grains and healthy fats into your diet.
When you have diabetes, it’s also helpful to build a snack that delivers some protein and fiber, as both can helptemper a big rise in your blood sugar. And we know that large swings in our blood sugar are unhealthy and can damage our blood vessels and body.
With that in mind, we pulled together a list of 10 snacks that deliver 15 or fewer grams of carbohydrate per serving—but alsogive you fiberor protein to help keep blood sugar stable.
Diabetes Diet Center
Even though fruit can be a big carb contributor, it still fits into a diabetes-friendly diet. Watermelon and strawberries are great examples oflow-carb fruits. Just be mindful of how much fruit you eat in a sitting. A 1/2 cup of fresh blueberries has around 11 grams of carbohydrate and about 2 grams of fiber, per theUSDA.
The turkey version of a Slim Jim, or other red meat-based stick, is leaner—usually around 1 gram of saturated fat—delivers a solid amount of protein for a snack, and has little to no carbohydrates. Ideally, aim to choose a brand and flavor that doesn’t have added sugars to help you keep carbs in check. We like the Vermont Smoke & Cure Turkey Sticks.
These contain just 1 gram of carbohydrate per serving, making them a great choice for those trying to manage their carb count. And they’re made with just one ingredient—cheese—for those who like to keep it simple.
“Whisps are also perfect for travel or keeping in your office desk drawer so that you guarantee you have a decent snack. I also like that they don’t come with additives or unnecessary flavors,” says Chris Mohr, Ph.D., RD, co-owner of MohrResults. Their crunchy nature might also make it so that you don’t need to pair your cheese with a cracker, which will save you some carbs.
A half cup of 2% milk fat cottage cheese delivers a mere 5 grams of carbohydrate, yet boasts 12 grams of protein, according to theUSDA. Plus, you get some calcium and potassium. If you want some good-for-you bacteria, too—which can be helpful if you have type 2 diabetes—look for a brand that adds probiotics, sometimes labeled “cultured.”
Is Cottage Cheese Healthy?
These dried and crispy bites are a healthier alternative to chips. An entire bag has only 9 or 10 grams of carbs, depending on the flavor, and 3 grams of fiber. A bag also boasts 70% of your daily vitamin C. A 2018 study published inDiabetes, Obesity and Metabolismfound that people with diabetes who took 1,000 milligrams of vitamin C daily—that’s about 11 times the daily recommendation—experienced lower blood sugar levels throughout the day, and also tempered blood sugar spikes after meals.
This flavor satisfies both sweet and crunchy cravings. Although you may think it’d be too high in carbs, a 1/4 cup serving clocks in at only 7 grams of carbohydrate. You also get 2 grams of fiber and 5 grams of protein. Plus, there is evidence that suggests thateating pistachios may help with glucose and insulin controlin people with diabetes. If honey roasted isn’t your flavor of choice, look for Chili Roasted or Salt & Pepper for a snack with some zing.
Getty Images / Claudia Totir
One egg has a little under 1 gram of carbohydrate and only 70 calories. Many companies are also selling grab-and-go versions of this snack to make snacking on eggs even more convenient. And there’s another reason to consider eggs if you have diabetes. In a 2019 study published inThe American Journal of Clinical Nutrition, researchers gave people with well-controlled diabetes an omelet for breakfast one day and then oatmeal another day. Both days they ate the same lunch and dinner. On the day they ate the omelet, researchers found that participants had no blood sugar spike after breakfast whatsoever, and they also had more stable blood sugar over the next 24 hours.
One serving has 0 calories and 0 grams of carbohydrate. Yes, you read that correctly. There are 320 milligrams sodium in a serving, though, and each bag delivers 3 servings. But you can’t beat a zero-carb snack. If you can’t find this particular brand or product, don’t sweat it. Pickles in general are low-carb, with dill versions having fewer carbs than bread and butter varieties.
Are Pickles Healthy?
Just because you have diabetes doesn’t mean you don’t crave the occasional sweet treat. Enter Clio’s Greek yogurt bars, which are wrapped in chocolate and can be served straight out of the fridge or frozen from the freezer. A single bar has 140 calories, only 12 grams of carbohydrate, 10 grams of sugar, 1 gram of fiber and 8 grams of protein. Better yet, they contain two types of probiotics—and a 2021 study inGut Microbessuggests that probiotics may improve insulin sensitivity and reduce insulin resistance. Other flavors ring in slightly higher in carbs, so check the label.
OurPumpkin Seeds with Everything Bagel Seasoningare a perfect seasonal snack in a pinch. They are dairy-free, gluten-free and vegetarian, making them friendly to almost any dietary preferences. They are also loaded with protein and fiber to help keep you fuller for longer. They clock in at 9 grams of carbohydrates per serving, making them a delicious diabetes-friendly snack.
With thousands of snack products out there, how do you tell the difference between the good-for-you options and the other guys?
Read the Ingredients
Opt for Protein
Protein helps regulate hunger and blood sugar levels, making it a vital part of a healthy snack. Eating foods with protein, fiber and complex carbs can help keep you fuller longer, so choosesnacks with a few grams of proteinto help up your satisfaction factor.
Avoid Too Much Added Sugar
Added sugar loves to hide in packaged snacks. TheAmerican Heart Associationrecommends limiting total daily added sugar intake to 36 grams (9 teaspoons) for men and 25 grams (6 teaspoons) for women, as higher amounts of added sugar have been linked to heart disease risk. Many snacks have a few grams of added sugar to help with taste, so look for ones that have less than 6 grams per serving.
Plan Out Your Portion Size
Although many snacks are sold in large bags, the suggested portion sizes are usually small. Sticking to the recommended portion size on the Nutrition Facts panel will help you keep calories, sugar and sodium in check. If you have trouble sticking to theportion size, buy snacks that are pre-portioned into single servings, like individually wrapped bars or 100-calorie packs.
While snacking can sometimes be given a bad rap, it can be used to add to your nutrition bottom line and help keep your blood sugars in check. Choose snacks with 15 or fewer carbs per serving that also contain fiber or protein—and try to stick to the recommended portion size. Read the labels and watch forsneaky added sugars. With a little planning, snacking can be healthy and enjoyable.
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