Healthy Snacks for People With Diabetes

Diabetes doesn’t preclude you from consuming snacks. But it’s essential to have a healthy snack plan that promotes fullness and aligns with your overall blood sugar management to avoid blood sugar spikes and dips.

Here is a list of healthy snack options for people with diabetes to help determine the best choices of foods to eat between meals.


Oatmeal is a perfect snack for people with diabetes. It’s filling and rich in fiber, which is ideal for metabolic health. Oatmeal is great at any time, not just breakfast.


Almonds can stabilize blood sugar levels, which is likely because they contain a combination of protein, fiber, and healthy fats. However, almonds are high in calories, so it’s best to exercise portion control.

Hard-Boiled Eggs

Eggs are a versatile snack option that can help steady blood sugar. They are low in calories but high in protein and other essential nutrients, such as vitamin A and zinc.


Avocado contains high fiber and monounsaturated fatty acids, which may prevent spiking blood sugar after eating. You can make guacamole out of avocado or eat it on its own.


Popcorn is a friendly snack for people with diabetes because it’s a whole grain packed with fiber. It’s also low in calories, which could help weight control, promoting lower blood sugar levels and considerably better type 2 diabetes management.

Other Snack Options

Other diabetes-friendly snack options include Greek yogurt combined with berries, protein-based smoothies, and homemade protein bars. Ready-made snacks like edamame, whole grain crackers, and cottage cheese are also good choices.

In general, look for foods rich in fiber, healthy fats, protein, and other nutrients but low in calories and sugar.

Consult a Dietitian

It’s best to talk to a dietitian to create a diabetes-friendly snacking plan. They consider the individual’s specific condition and needs, ensuring a balanced and suitable menu.

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