Every day, I get questions about diabetes friendly snacks. Snacking is helpful if you get hungry or tend to have a low blood sugar midday, and finding the right foods to turn to is key. Remember that everyone is different and can handle a different amount of carbohydrate - pick your snacks accordingly.
If you want EVEN more snack ideas, watch this video from my instagram.
Guidelines for healthy snacks:
10-20 grams of carbohydrate (keeps your BG steady between meals)
2-3 grams of fiber or more (slows and aids digestion, keeps BG stable)
6 grams or more of protein (keeps you full longer and sustains BG)
Easily accessible wherever you are (office, car, etc) so you don’t go running for the vending machine.
Mostly whole foods without much added salt, fat, or sugar.
I am going to share with you a "formula" that never fails to give you a satisfying, filling, and blood sugar stabilizing snack.
My snack formula:
Protein + Fiber (veggie/fruit/grain)
Here are some ideas from each category (not an all-inclusive list, but should get you started). Mix and match one protein with one or two fiber foods (grains, fruits, veggies) to get a HEALTHY and SATISFYING snack every time!
Protein Foods
Proteins
Hummus
Nuts (almonds, walnuts, pistachios)
Nut butter
Cheese sticks
Cheese slices
Greek yogurt (non-fat, plain - you can add fruit)
Nuts
Tuna
Low sodium beef jerky
Milk
Roasted chickpeas
Fiber Foods
Fruits
Strawberries
Blackberries
Raspberries
Apple
Orange
Mango
Blueberries
Grapes
Veggies
Red pepper slices
Celery
Carrot sticks
Broccoli
Cauliflower
Snap peas
Edamame
Grains
Popcorn (plain or lightly flavored)
Whole grain English muffin
Whole grain crackers
6-inch whole grain tortilla
Granola bar (w/ <10g sugar)
Eat the appropriate amount of food
Having the proper portion size is crucial! For example, 1 C of fresh fruit is nutritious and will keep your blood sugar stable while providing essential vitamins, minerals, and fiber; whereas a huge bowl with 3 C of fresh fruit may spike your blood sugar. It is important to note that even highly nutritious foods can be detrimental in EXCESS. For this reason, I have addressed proper portion sizes in the guide below.
Basic Serving Size Guide
Fruits: 1 C fresh, 1 medium piece, ½ C small berries, ¼ C dried, ½ banana
Non-starchy Veggies: 1 C raw, ½ C cooked
Starchy Veggies: ½ C
Cheese: 2 oz
Dips: 2 Tbsp
Nuts: ¼ C
Grains: 1 oz, 1 slice bread
Yogurt: ½ C
Milk: 1 C
Planning your snacks
A little pre-planning goes a long way! Be sure to pick a few snack foods that you’ll eat throughout the week, and add them to your grocery list weekly. Pack them along each day in your car, office, bag, or wherever it is easily accessible. This will take away the spur of the moment runs to fast food, gas stations, or the vending machine. HINT: you will rarely find a healthy snack there.
Are you feeling good about picking out healthy, affordable, and easy grab-n-go snacks? Here are some examples to help you out! Feel free to comment below with questions about other healthy snack options.
PS Need more snack ideas? Check out this video for tips on the easiest grocery shopping for snacks, on-the-go pairings, and more!
Examples of healthy snacks
Apple and almonds
Popcorn and walnuts
Hummus and veggies (red pepper, celery, snap peas)
Apple with peanut butter
Greek yogurt with raspberries, cinnamon, and sprinkled almonds
Serving of fruit with 2 cheese sticks