Snack Ideas for Those with Diabetes

Do you find it difficult to balance your blood sugar and find healthy snack ideas? Then this blog is for you! Listed are 10 diabetes friendly snack ideas that are rich in fiber and vitamins! Remember, it’s important to pair a carbohydrate with a protein for better blood sugar stabilization. You can still eat the foods you enjoy while being mindful!

1. Yogurt Parfait – 130 calories, 9 grams carbs
   1. ½ cup nonfat plain Greek yogurt topped with ¼ cup berries (examples: blueberries, raspberries, strawberries, or blackberries) or other chopped fruit
   2. 1 tbsp chopped nuts (examples: walnuts, almonds, or pecans)
   3. Sprinkle with cinnamon or nutmeg for flavor

2. Fresh Fruit & Cheese – 110 calories, 9 grams carbs
   1. One serving of fruit (examples: plum, clementine, or small apple)
   2. One string cheese

3. Popcorn with Olive Oil – 190 calories, 12 grams carbs
   1. 3 cups of popcorn
   2. 2 tsp olive oil, mixed throughout popcorn

4. Veggies & Cottage Cheese – 100 calories, 8 grams carbs
   1. ½ cup low fat cottage cheese topped with:
   2. ¼ cup chopped tomato and/or cucumber
   3. Seasoned with dried parsley or oregano for flavor

5. Fruit & Cottage Cheese – 100 calories, 8 grams carbs
   1. ½ cup low fat cottage cheese topped with:
   2. ¼ cup fresh fruit (examples: berries, chopped pineapple, or diced peaches)

6. Celery & Nut Butter – 140 calories, 4 grams carbs
   1. Fill 5 celery sticks with:
   2. 1 tbsp of nut butter on each
   3. Optional: dot each with a 2 – 3 raisins or chocolate chips

7. Roasted Chickpeas or Steamed Edamame – 75 – 100 calories, 9 grams carbs
   1. ¼ cup roasted chickpeas or 1 cup steamed edamame in pods
   2. Season with a dash of paprika and sea salt

8. Fresh Apple Slices & Nut Butter – 160 calories, 15 grams carbs
   1. Slice half a small apple into slices
   2. Scoop 1 tbsp of nut butter on a dish
   3. Add a sprinkle of cinnamon for flavor

9. Plain Hummus & Raw Vegetables – 140 calories, 1 gram carbs
   1. ¼ plain hummus with a dash of garlic powder and paprika for flavor
   2. Dip raw veggies of choice (examples: bell peppers, cucumbers, radishes, and celery)

10. Hard Boiled Egg – 80 calories for one egg, 0 grams carbs
    1. Prepare several hard-boiled eggs and store in the fridge unpeeled for a quick protein-rich snack.
    2. Optional: season with a dash of pepper, sea salt, and hot sauce

For more snack ideas, please visit the following resources:

https://www.diabetesfoodhub.org/articles/25-simple-snack-ideas.html

https://blogs.cornell.edu/communityeducation/2021/05/14/healthy-snacks-for-people-with-diabetes/

All Blogs are written by Professionals in the fields of Nutrition, Human Development and Diabetes.