Having easy to grab, on-the-go snacks makes life a lot easier when you are managing diabetes. Keep reading for my comprehensive list of the best packaged snacks for diabetes! These are all truly my favorite packaged snacks for diabetes. However, I do work with some of these brands occasionally. And some of the links in this post are affiliate links.
What does that mean? Also, this article is not intended to provide medical advice, diagnosis, opinion, treatment or services. This article and the links contained in it provide general information for educational purposes only.
The information provided in this article is not a substitute for medical care, and should not be used in place of the advice of your physician or registered dietitian.
Before we dive in, I thought it would be good review to talk about what we are looking for in recommended diabetes snacks to buy, and what factors I considered when choosing the recommended packaged snacks for diabetes below. Food has nuance. Just something to keep in mind. And, if you want to read more in depth on this idea of balancing blood sugars and choosing the right foods, make sure to check out this article here.
Whether you have diabetes or not, we all live busy lives at one point or another and people with diabetes deserve to have good options to choose from just like everyone else. Does this mean these are all of the best out of every product on the market?
Since I get asked pretty frequently if the products I recommend and recipes I develop are just for people with type 1 diabetes probably because I myself have type 1 , I want to clarify…. Just like all of the other content I put out here on my website and on social media, the recommendations for snacks in this post apply to people with all types of diabetes, and anyone looking to balance blood sugars and energy levels.
This was by far the most requested category! When it comes to cookies, we want to decrease the sugar as much as possible but still have a delicious cookie! The desserts below are an assortment of lower sugar and higher protein chocolates and candies, as well as some of my favorite lower sugar and higher protein frozen treats! From yogurts to puddings to everything in between, my favorite lower sugar and higher protein options are below.
These cereals below are higher in fiber and protein and lower in sugar than traditional breakfast cereals! The ability of almonds to help stabilize blood sugar is likely due to the combination of fiber, protein and healthy fats they contain, all of which are known to have an important role in diabetes management Since almonds are quite high in calories, it is best to limit your portion size to about a handful when eating them as a snack.
Both vegetables and hummus are good sources of fiber , vitamins and minerals. Additionally, hummus provides lots of protein, with 3 grams per tablespoon 15 grams. All of these properties may benefit blood sugar control in people with diabetes 20 , One study found that individuals who consumed at least 1 ounce of hummus at a meal had blood sugar and insulin levels that were four times lower than a group that consumed white bread at a meal You can experiment with dipping several types of vegetables in hummus, such as broccoli, cauliflower, carrots and bell peppers.
If you have diabetes, snacking on avocado may help manage your blood sugar levels. The high fiber content and monounsaturated fatty acids in avocados make them a diabetes-friendly food. These factors may prevent your blood sugar from spiking after a meal 23 , One study found that individuals with type 2 diabetes who included sources of monounsaturated fatty acids in their diets on a regular basis experienced significant improvements in their blood sugar levels You can eat avocado on its own, or make it into a dip such as guacamole.
Since avocados are quite high in calories, it is best to stick with a serving size of one-fourth to one-half an avocado. Apples are rich in several nutrients, including B vitamins, vitamin C and potassium, while peanut butter provides significant amounts of vitamin E, magnesium and manganese, all of which are known to help manage diabetes 26 , 27 , 28 , Both apples and peanut butter are also very high in fiber.
One medium apple combined with 1 ounce 28 grams of peanut butter provides almost 7 grams of fiber, which is helpful for keeping your blood sugar under control 11 , 27 , Apples have been studied specifically for their potential role in diabetes management. The polyphenol antioxidants they contain are thought to protect pancreatic cells from damage that often worsens diabetes 30 , You can also try pairing other types of fruit with peanut butter, such as bananas or pears, for similar health benefits.
What makes beef sticks an excellent snack for people with diabetes are their high protein and low carb contents. Most beef sticks provide around 6 grams of protein per ounce 28 grams , which may help keep your blood sugar under control If possible, you should choose beef sticks that are made with grass-fed beef. Compared to grain-fed beef, grass-fed beef is higher in omega-3 fatty acids, which are known for their potential role in keeping blood sugar levels stable 33 , It is important to note that beef sticks can be high in sodium, which can lead to high blood pressure in some people if consumed in excess.
Thus, if you eat beef sticks, make sure to consume them in moderation. Chickpeas, also known as garbanzo beans, are an incredibly healthy legume.
There are close to 15 grams of protein and 13 grams of fiber in a 1-cup gram serving of chickpeas, making them an excellent snack for people with diabetes Research has shown that consuming chickpeas on a regular basis may play a role in preventing the progression of diabetes, thanks to their potential to help manage blood sugar levels In one study, 19 adults who consumed a chickpea-based meal daily for six weeks had significantly lower blood sugar and insulin levels after eating, compared to individuals who ate a wheat-based meal One way to make chickpeas easy to snack on is by roasting them, which makes them crunchy and convenient.
They taste great when roasted with olive oil and seasonings of your choice. They are essentially a breadless sandwich wrap consisting of turkey breast slices wrapped around low-carb contents of your choice, such as cheese and veggies.
Turkey roll-ups are a great snack option for people with diabetes due to their low carb and high protein contents. One wrap provides about 5 grams of protein, which will help prevent your blood sugar levels from rising too high 2. In addition, the protein in turkey roll-ups may help lower your appetite, which is beneficial for preventing overeating and promoting weight management. Both of these are key factors in controlling type 2 diabetes 2 , To make a turkey roll-up, simply spread a tablespoon about 10 grams of cream cheese onto a slice of turkey and wrap it around sliced veggies, such as cucumbers or bell peppers.
Cottage cheese is a great snack for people with diabetes. A half-cup about gram serving of small-curd cottage cheese provides several vitamins and minerals, in addition to almost 13 grams of protein and only 4 grams of carbs The blood sugar-lowering effects of cottage cheese are often attributed to its high protein content 41 , 42 , Coffee and tea are suitable in moderation, but adding cream, sugar, and other flavorings can increase the caloric content and elevate blood sugar.
People with diabetes may also benefit from opting for water instead of diet drinks with artificial sweeteners. While the Food and Drug Administration FDA has deemed many of these sweeteners safe for human consumption, their overall health benefits remain invalidated by large-scale studies, according to a literature review. Processed and packaged foods can contain high levels of sodium and sugar.
Check labels carefully to see whether these products fit into healthy dietary planning. Spacing meals evenly can help prevent blood sugar dips and spikes and stave off hunger that can lead to overeating. A person with diabetes may benefit from having regular healthy snacks as part of a tailored diet plan.
This snacking can help stabilize blood glucose, promote feelings of fullness, and reduce any cravings. Glucagon-like peptide-1 receptor agonists are drugs that people use to manage type 2 diabetes. Maria Prelipcean explains how they work, risks, and…. New research suggests that a three meals per day — and not a six meals per day — approach brings more benefits to people with type 2 diabetes. Vegetables are good for anyone, with a rich array of vitamins, minerals, antioxidants, and plant compounds, but they can especially benefit people….
People with diabetes have to restrict carbohydrate intake and moderate blood sugar. However, there are still many healthful and tasty food options…. Best snacks for people with type 2 diabetes. High-protein snacks High fiber snacks Healthy fat snacks Low sodium snacks Nighttime snacks Foods to avoid Other tips Summary A tailored diet that includes healthy snacks can help a person with diabetes manage their blood sugar levels, reducing the risk of symptoms and complications.
A note on yogurts: plain yogurt add your own fresh fruit is typically the best option because it doesn't contain any added sugar, and we recommend choosing Greek or Icelandic over regular yogurt for the higher protein content.
However, we know that sometimes you just want something with a little more flavor. The below are the best lower-sugar options currently on the market. Why We Love It: Most flavored yogurts are loaded with added sugar or contain alternative sweeteners, which we recommend limiting. But Siggi's has created a just-sweet-enough flavored yogurt with only 4g of added sugar and no alternative sweeteners!
It's also perfectly creamy and has a very "natural" black cherry flavor. It's great on its own, or for an even more nutritious snack, top it with your favorite fresh fruit and a handful of nuts.
Why We Love It: Of all of the cottage cheese we tested, this is by far the creamiest and best-tasting option. With 14g protein per half cup serving, cottage cheese is a filling snack that can be enjoyed on its own or paired with your favorite fruit or vegetable, depending if you like it sweet or savory.
Good Culture cottage cheese is higher in sodium than the other brands featured below, so keep that in mind when choosing the best option for you. Nancy's Low-Fat Cottage Cheese. Winner: Wholly Guacamole Mini Cups. Why We Love It: Guacamole, which is made primarily from avocados, is packed with nutrients from heart healthy monounsaturated fats to fiber, potassium, and antioxidants.
While guacamole doesn't quite meet our protein goal for a snack, the healthy fat and fiber make up for it, both of which can slow digestion and keep your blood sugar stable.
Pair with fresh veggies or a small handful of your favorite tortilla chip for a satisfying snack. Ithaca Lemon Dill Hummus. Cedars Cucumber Dill Yogurt Dip. A note on dried fruit: dried fruit can be part of a healthy diabetes diet, but it's important to be mindful about the amount of carbohydrates found in dried fruit. Because water is removed, the per-serving amount of carbs is typically higher than in whole fruit.
Many dried fruits contain over 30g of carbs per serving the ones here contain 26g or less. When choosing dried fruits, look for ones without added sugar and choose fruits that are a little higher in fiber like figs, strawberries, blueberries, apricots and prunes.
We also recommend pairing dried fruit with nuts or another food that contains protein and healthy fats to slow digestion. Winner: Natierra Premium Strawberries. Why we love it: If you're looking for a sweet, crunchy snack that pairs well with nuts, seeds, or even plain yogurt, these strawberries are for you. They're lower in carbohydrate than most other dried and dehydrated fruits and are an excellent source of vitamin C. Made In Nature Smyrna Figs. Sun-Maid Dried Apricots.
Winner: Back to Nature Harvest Blend. Why We Love It: A delicious blend of nuts, seeds, and fruit with no added sugar makes this a healthy snack when you need an energy boost. It's full of both poly and monounsaturated fats — both great for heart health. The mix of nuts and seeds also provides a variety of nutrients such as magnesium, potassium, and iron, as well as some phytonutrients.
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