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Healthy Snacks for Diabetics

Margaret Minnicks has been an online writer for many years. She writes articles that are interesting to her readers.


Diabetics can have healthy snacks just like people who do not have the disease that affects millions of people all over the world. The snacks listed in this article can be eaten at home, at the workplace and when people are on the go.

Anyone can satisfy their hunger by eating certain snacks. In most cases, the snacks will lower blood sugar levels. They are convenient because they can be eaten hot or cold when away from home.

The snacks in this list are a very good source of protein and fiber, two ingredients diabetics need. Most of the snacks are only about 20 grams of carbohydrates.


"An apple a day keeps the doctor away" is a familiar saying. It is especially true when it comes to what diabetics should and should not eat.

  • Apples are high in fiber that keeps a person full.
  • Apples are low in calories.
  • They fight against bad cholesterol.
  • Apples contain natural sugars to regulate blood glucose levels.

Spread peanut butter on apples to enhance the flavor and get double benefits. Read about the benefits of peanut butter further down in this alphabetical list.

When snacking on apples or any other fruit eat a protein food along with it, such as a string cheese, nonfat yogurt, or a handful of nuts. The combination of fruit and protein will cause a great decrease in blood sugar levels.



Avocados contain healthy monounsaturated fat. They will they keep you full for a long time and can also prevent blood sugar from increasing after you eat. Healthy fats like those found in avocados can help reverse insulin resistance in diabetics and enable them to manage the disease much better.

You can add avocados to salads and sandwiches, but most people love them in a guacamole dip.

Another way to eat avocados is to spread some on a slice of whole wheat bread. This combo will keep you full for hours.



Berries are often described as nature’s candy. Why is that?

  • They are convenient to eat.
  • They are easily available.
  • They are colorful.
  • They are naturally sweet.
  • They are full of fiber to keep you feeling full longer and make you less likely to be tempted to eat unhealthy real candy.

Blue and red berries contain anthocyanins. Researchers believe it is a compound that lowers blood sugar by enhancing insulin production.


Cottage Cheese and Pineapples

If you want something different for a snack, add 1/2 cup of chopped pineapples to one cup of cottage cheese. This high-protein combination will satisfy because of the natural sweetness from the pineapples. You might love it so much that you will eat it often.

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Cucumber Slices

Cucumbers are a low-carb snack and are ideal for people with diabetes. Cut cucumber into slices. Add salt, pepper and apple cider vinegar. One cup of cucumber slices has less than 5 grams of carbohydrates. Cucumbers will fill you up without raising your blood sugar.

Add tomatoes which are packed with vitamin A, vitamin C, and potassium. They are low in carbohydrates and have just 32 calories per cup.

Cucumbers and tomatoes are superfoods. Therefore, diabetics can't go wrong with this delicious and healthy combination.


Dark Chocolate

Chocolate is not off limits for diabetics, but it should be dark chocolate. In fact, it is recommended for diabetics to eat two ounces of dark chocolate every day.

According to Anna Simos, diabetes education and prevention program manager at Stanford Health Care in Palo Alto, California, the antioxidants in chocolate help the body use its insulin more efficiently to help control blood sugar. She added that as a result, dark chocolate helps decrease insulin resistance.

If you think eating just two ounces of dark chocolate is not enough and will make you only want more, try crumbling it up and putting it on top of plain Greek yogurt. Read about plain Greek yogurt next in this alphabetical list of snacks.


Flaxseeds may just be the perfect food for diabetics. It contains lots of protein and fiber. They will keep you full and prevent you from eating unhealthy foods. Besides, flaxseed is high in healthy omega-3 fatty acids.

Flaxseeds don’t have a strong taste, so they can also be easily added to smoothies, yogurt, burgers, pancakes, meatballs, meatloaf, cereal, and even ice cream.


Greek Yogurt

Unsweetened Greek yogurt is a healthy snack. To 3.6 ounces of plain Greek yogurt, add 1/2 cup of raspberries, a tablespoon of slivered almonds, and one or two teaspoons of cinnamon to enhance the flavor.

Raspberries are a good choice because they are high in fiber. The fiber in the raspberries mixed with the protein in the yogurt makes for a good combination. Add almonds for healthy fat and more fiber. Sprinkle cinnamon on top because it too will help keep diabetes under control.

Not only is this snack good, but it is also good for you to keep your blood sugar level balanced.


Green Tea

Drink one cup of green tea. Eat one ounce of almonds and one small apple. This is a perfect combination to eliminate hunger and help maintain a balanced blood sugar level.

The green tea will increases your metabolism and hydrate you. That helps to dilute your blood which will result in a lower blood sugar reading. Almonds have healthy fat. Apples have carbohydrates and protein.


Hummus is a good choice for a snack. Researchers agree that since the food is high in fiber and protein, it can keep blood sugar levels balanced.



Nuts contain healthy fats and can help slow digestion that also helps to lower and maintain a balance in blood sugar levels.

Nuts are delicious and can be eaten by the handfuls. They can also be added to soups, salads, cereals, and stirfry. Packaged nuts have salt and unhealthy oils. Therefore, it is better to purchase raw or roasted nuts.

Peanut Butter

Peanut butter is a popular snack for some diabetics. It may help lower and manage diabetes. Low-fat peanut butter is not recommended for diabetics. Extra sugar is added to make up for the low-fat content.

Peanut butter is not a treatment for high blood sugar, but it may help prevent blood sugar spikes and stabilize blood sugar levels.

The spread is high in magnesium which is lacking in diabetics. A recent study showed that when peanut butter is eaten in the morning, it can have an effect on blood sugar throughout the day. Peanuts will do the same thing if eaten between meals.

Some people eat a tablespoonful of the spread. Others eat it on wheat crackers or wheat bread.


Pickles and Pickle Juice

It is good if diabetics like pickles and eat them regularly. They satisfy and the vinegar found in pickle juice helps lower blood sugar levels by slowing down digestion after eating.

Like apple cider vinegar, pickle juice is known to improve the body's response to insulin and reduces blood sugar after meals. Pickle juice is not as strong as apple cider vinegar so that might be a better option if a person doesn't like to drink regular vinegar.

An added bonus to drinking pickle juice is that it keeps a person hydrated longer. It can replace expensive, sugary sports drinks.

An article published in the Journal of Diabetes Research showed that drinking a small amount of vinegar before a meal can help regulate a diabetic's blood sugar level long after the meal.

Some people like to eat pickle chips or spears for the crunchiness and the taste. If they do not want to buy pickles to get free juice, they can purchase bottles of pickle juice.


String Cheese and Tomatoes

Combine one string cheese with one cup of cherry tomatoes. Add one tablespoon of balsamic vinegar and three to four chopped basil leaves. Everything about this combination is healthy.

Another way to use string cheese and tomatoes is to make little bites as shown in the photo.



People with diabetes can eat popcorn for a snack. However, they need to choose the right kind. They also should be mindful of how much they eat. That's because popcorn is high in carbohydrates.

Air-popped popcorn is the best option for diabetics. It has very few calories per cup with a little over 1 gram of fiber, about 1 gram of protein and about 6 grams of carbohydrates.


Sweet Potatoes

Sweet potatoes are a healthy snack. Sweet potato french fries are better for diabetics than those made with white potatoes.

Bake a sweet potato and cut in half or use sweet potato slices. Sprinkle two tablespoons of pecans on the potato along with some cinnamon. This will satisfy your desire for something sweet. Pecans are a good source of magnesium which is often low in diabetics.


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