Blood sugar, or glucose, is the main energy source for the body, regulated by insulin to prevent spikes or crashes. This guide offers 10 expertly recommended snack ideas for people with diabetes, focusing on maintaining stable blood sugar levels while promoting satiety and nutrition. Each snack combines fiber, healthy fats, and protein with low to moderate carbohydrates to avoid spikes. Options like Greek yogurt with berries, apples with peanut butter, hard-boiled eggs, and roasted chickpeas are both convenient and blood sugar-friendly. Nutritional values are provided for each, along with summaries explaining their benefits. The article emphasizes portion control, low-glycemic foods, and avoiding processed snacks, making it a practical resource for healthy, diabetes-conscious eating between meals.
The 10 Best Snacks for Diabetes to Enjoy Life Fully
Top 10 Balanced choices that help regulate blood sugar, improve satiety, and support overall health.
1. Greek Yogurt with Berries
A high-protein, gut-friendly snack that helps balance blood sugar with natural antioxidants and fiber.
Why it’s great:
Greek yogurt provides protein and probiotics. Berries offer fiber and antioxidants with low sugar content.
Serving: ½ cup plain Greek yogurt + ¼ cup blueberries
Nutritional Value (approximate):
- Calories: 90
- Carbs: 10g
- Protein: 10g
- Fat: 0g
- Fiber: 2g
2. Apple Slices with Peanut Butter
A satisfying sweet-and-salty combo that blends slow-digesting fiber with healthy fats.
Why it’s great: Apples supply fiber and nutrients, while peanut butter provides protein and healthy fat to reduce sugar spikes.
Serving: 1 small apple + 1 tbsp natural peanut butter
Nutritional Value (approximate):
- Calories: 160
- Carbs: 20g
- Protein: 4g
- Fat: 9g
- Fiber: 3.5g
3. Hard-Boiled Eggs
A protein-rich, low-carb snack that keeps you full without impacting blood sugar.
Why it’s great: Eggs are virtually carb-free and high in protein, perfect for curbing hunger between meals.
Serving: 1 large hard-boiled egg
Nutritional Value (approximate):
- Calories: 70
- Carbs: 0.5g
- Protein: 6g
- Fat: 5g
- Fiber: 0g
4. Vegetable Sticks with Hummus
Crunchy, colorful, and nutrient-dense—this snack combines fiber and healthy fats for steady energy.
Why it’s great: Vegetables are low in calories and carbs, while hummus adds fiber, fat, and plant-based protein.
Serving: 1 cup raw vegetables + 2 tbsp hummus
Nutritional Value (approximate):
- Calories: 120
- Carbs: 12g
- Protein: 3g
- Fat: 7g
- Fiber: 4g
5. Mixed Nuts (Unsweetened)
A portable, heart-healthy snack rich in fats, fiber, and magnesium.
Why it’s great: Nuts are naturally low in carbs and help improve insulin sensitivity thanks to healthy fats and fiber.
Serving: ¼ cup unsalted mixed nuts
Nutritional Value (approximate):
- Calories: 200
- Carbs: 6g
- Protein: 5g
- Fat: 18g
- Fiber: 3g
6. Cottage Cheese with Cinnamon
Creamy and filling, this snack supports muscle repair and keeps carbs low.
Why it’s great: Cottage cheese is high in protein and low in carbohydrates; cinnamon may support insulin activity.
Serving: ½ cup low-fat cottage cheese + pinch of cinnamon
Nutritional Value (approximate):
- Calories: 90
- Carbs: 3g
- Protein: 11g
- Fat: 2.5g
- Fiber: 0g
7. Avocado on Whole-Grain Crispbread
A blood sugar-friendly, fiber-rich snack that supports heart health and fullness.
Why it’s great: Avocados provide healthy fats and fiber; crispbreads offer low-GI carbohydrates.
Serving: ¼ avocado + 1 slice whole-grain crispbread
Nutritional Value (approximate):
- Calories: 130
- Carbs: 10g
- Protein: 2g
- Fat: 9g
- Fiber: 5g
8. Steamed Edamame
A plant-based protein powerhouse that’s naturally low in sugar and carbs.
Why it’s great: Edamame is rich in fiber, protein, and antioxidants—great for managing hunger and glucose levels.
Serving: ½ cup shelled, steamed edamame
Nutritional Value (approximate):
- Calories: 100
- Carbs: 8g
- Protein: 9g
- Fat: 4g
- Fiber: 4g
9. Chia Seed Pudding
A fiber-rich, make-ahead snack that supports digestive health and blood sugar control.
Why it’s great: Chia seeds expand in liquid, creating a filling pudding full of fiber, protein, and omega-3 fats.
Serving: 2 tbsp chia seeds + ½ cup unsweetened almond milk (soaked overnight)
Nutritional Value (approximate):
- Calories: 140
- Carbs: 8g
- Protein: 4g
- Fat: 9g
- Fiber: 7g
10. Roasted Chickpeas
A crunchy, savory snack high in fiber and protein with a satisfying texture.
Why it’s great: Chickpeas offer plant-based protein and complex carbs that digest slowly and keep you full.
Serving: ⅓ cup roasted chickpeas
Nutritional Value (approximate):
- Calories: 130
- Carbs: 18g
- Protein: 6g
- Fat: 4g
- Fiber: 5g
What to aim for best results?
- Aim for 10–20g of carbs per snack, with protein or healthy fat.
- Prioritize low glycemic index (GI) foods with high fiber.
- Avoid processed, sugar-laden snacks.
- Monitor your blood glucose to understand how each food affects your body.