Who doesn’t love a good snack? Whether you’re team sweet or savory, reaching for a nutritious snack can help you combat mid-morning hunger or power through that afternoon slump. And if you’re living with diabetes, choosing the right snacks can also help you manage your blood-sugar levels.
While refined and ultra-processed snacks like sugary candy, fried potato chips, or pretzels can be delish, these foods don’t have the staying power of snacks that contain fiber, protein, and/or healthy fats — factors that may help promote satiety and reduce the risk of a blood sugar spike.
Thankfully, there are plenty of snacks that check the “diabetes-friendly snack” criteria boxes, which include:
- Snacks that contain protein, fiber, and/or healthy fats
- Snacks made with whole grains if it’s a grain-forward snack
- Snacks that are low in added sugar
- Snacks that are low in sodium and unhealthy fats to support heart health (since those with diabetes are twice as likely to develop heart disease)
Of course, your best bet is to meet with a registered dietitian to learn exactly what you should be looking for in snacks in order to meet your unique nutritional needs.
While homemade snacks like apple slices and peanut butter, a handful of berries with yogurt, or avocado toast made with whole-grain bread and a drizzle of EVOO can be excellent choices for people with diabetes, sometimes you need prepackaged snacks you can grab as you’re running out the door. For those busy days when convenience is the highest priority, keep these healthy, grab-and-go snacks on hand.
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