Type 2 diabetes is a chronic condition that occurs when your body doesn't properly use insulin, a hormone that helps glucose enter your cells. Glucose is a type of sugar that comes from the food you eat and is needed for energy. But because the insulin doesn't get the glucose into the cell, the glucose builds up in your blood, causing elevated blood glucose (blood sugar).
Since glucose comes from the food you eat, it's important for people with type 2 diabetes to be mindful of their diet—especially their carbohydrate intake. That's because carbohydrates are broken down into glucose in the body, which enters the blood and causes your blood sugar to rise (ADA).
It's not just meal time when you should be thinking about what you're eating, but also snack time. Opting for snacks that include protein, fiber, and healthy fats is key to controlling your blood sugar levels and keeping hunger at bay between meals.
Best Snacks for Diabetes
When people think of snacks, they often think of high-sugar, carbohydrate-rich foods. However, there are many diabetes-friendly snacks that will satisfy your taste buds without spiking your blood sugar. Here are some more healthy snack ideas for diabetes:
Greek yogurt with berries
Unsweetened greek yogurt is an excellent snack for diabetes because it is high in protein and relatively low in carbohydrates. One single-serve 5.5-ounce container of unsweetened, plain, nonfat Greek yogurt provides:
- Calories: 92
- Protein: 16.1g
- Fat: 0.6g
- Carbohydrates: 5.7g
- Calcium: 173mg, 13% of the daily value
Pairing yogurt with blueberries, strawberries, or raspberries can add natural sweetness to your yogurt. Plus, berries are naturally low in sugar and a good source of fiber. One-half cup of raw raspberries provides 4 grams of fiber, 7.3 grams of carbohydrates, and just 2.7 grams of sugar.
Fiber is an important part of any diet, especially for those with diabetes. Because our body cannot absorb or break it down, it does not cause a blood sugar spike like other carbohydrates. Fiber can also improve digestion, protect against heart disease, and aid in weight management.
Celery sticks and nut butter
Dipping celery sticks in nut butter, such as peanut butter, is another satisfying snack to keep you energized until your next meal. Celery sticks are naturally very low in calories and carbohydrates. One cup of raw celery provides:
- Calories: 14.1
- Protein: 0.1g
- Fat: 0.2g
- Carbohydrates: 5.7g
- Fiber: 1.6g
Pairing celery sticks with one to two tablespoons of nut butter adds protein and healthy fats to your snack to curb hunger and promote blood sugar control. One tablespoon of peanut butter provides:
- Calories: 94.4
- Protein: 3.8g
- Fat: 8g
- Carbohydrates: 3.5g
- Fiber: 1.1g
Snacks to avoid
You'll want to limit your intake of processed foods, refined grains, and added sugar when snacking. These foods tend to raise your blood sugar faster than whole, minimally processed foods. Snacks to limit include:
- Chips
- Cookies
- Sugary beverages
- Ice cream
- Sweetened yogurt
- Salty foods
- Fried foods
- Fruit juice
- Sweetened cereal
- Canned fruit
- Cereal bars
When you do have these snacks, you should do so less often and in smaller amounts
When to Snack
Snacks can serve many purposes. For example, they can keep you full until your next meal, prevent your blood sugar from getting too low, and fuel a workout.
It used to be believed that all type 2 diabetes meal plans should include several daily snacks to stabilize blood sugar. However, that thinking is no longer the case, especially if you are already eating three well-balanced meals daily (ADA, 2020).
One good way to decide whether you need a snack is to listen to your internal hunger cues and closely monitor your blood sugar levels. If you are hungry and need something to hold you over until your next meal, consider choosing a snack low in carbohydrates, such as the ones mentioned above.
Type 2 diabetes is often associated with high blood sugar, but low blood sugar is possible if you are taking insulin or certain medications. If your blood sugar is low, you should consume easy-to-digest foods with around 15 grams of carbohydrates, such as one-half cup of juice or regular soda, one tablespoon of honey, or glucose tablets. Check your blood sugar after 15 minutes. If it's still low, have another 15-gram serving and check your blood after another 15 minutes. Once your blood sugar returns to normal, grab a well-balanced snack or meal to help keep your levels in range (ADA).
Lastly, your healthcare provider may recommend consuming a snack before bed or during exercise to prevent your blood sugar from dropping too low.
Summary
Snacks can be enjoyed as part of a healthy diabetes meal plan. In fact, snacking is sometimes necessary to maintain normal blood sugar levels. The best snacks for diabetes include protein, fiber, and healthy fats to help prevent your blood sugar from spiking. Heavily processed foods, refined grains, and food and beverages with added sugar should be limited because they typically are low in nutrients and can lead to blood sugar spikes and weight gain. If you feel like you still need a little more help, work with a healthcare provider like a registered dietitian or diabetes educator to find snack options for you. They can also help you figure out how much of the snack to have and when.