The 20 Best Snack Ideas If You Have Diabetes

October 7, 2025

Key takeaways

  • Snacking on hard-boiled eggs can help manage blood sugar levels due to their high protein content, which also promotes fullness and may assist in weight management.
  • Combining yogurt with berries provides a good source of fiber, which aids in stabilizing blood sugar levels, and the probiotics in yogurt may improve the body’s ability to metabolize sugars.
  • Almonds can be a beneficial snack for people with diabetes as they may improve heart health by reducing bad cholesterol levels and contain magnesium, which is important for glucose metabolism.

1. Hard-boiled eggs

One large hard-boiled egg provides 6.3 gramsTrusted Source of protein and around half a gram of carbs. The protein helps prevent your blood sugar from rising too high after eating.

Eggs can also promote fullnessTrusted Source, which may help lowerTrusted Source calorie intake and lead to weight loss.

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2. Yogurt with berries

Berries are a great source of fiber. For example, a 1-cup (150-gram) serving of blueberries provides 3.6 gramsTrusted Source of fiber, which helps slowTrusted Source digestion and stabilize blood sugar levels after eating.

Yogurt is also associated with a lower risk of type 2 diabetes. This is partly due to the probiotics it contains, which may improve your body’s ability to metabolize foods with sugar.

One cup of blueberries with one 156-gramTrusted Source container of plain nonfat Greek yogurt contains 27.38 grams of carbs.

3. Handful of almonds

View video transcript

Almonds may benefit heart health in people with diabetes by reducingTrusted Source LDL (bad) cholesterol levels. They also contain a good amount of magnesium, which is importantTrusted Source for proper glucose metabolism.

A 28-gramTrusted Source handful of unsalted almonds contains just under 6 grams of carbs and almost 3 grams of fiber.

Discover more about Type 2 Diabetes

What to EatEssentialsBlood SugarMedicationsInsulinMetforminCarb CountingLow Carb Diet

4. Veggies and hummus

Hummus has a small amount of protein and fat. This may benefitTrusted Source blood sugar management in people with diabetes.

One small 2020 study with 39 adults found that those who consumed hummus as an afternoon snack reduced blood glucose and increased satiety. However, this study did not include people with diabetes. More research on hummus is needed in individuals with diabetes.

Two tablespoonsTrusted Source of hummus and 100 gramsTrusted Source of baby carrots contains 15 grams of carbs.

5. Avocado

The high fiber content and monounsaturated fatty acids in avocados may help lowerTrusted Source blood sugar levels.

One 2023 study involving Hispanic and Latino individuals with type 2 diabetes found that consuming avocado was associated with lower HbA1c and fasting blood sugar.

One hundred grams of avocado contains around 8 gramsTrusted Source of carbs.

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6. Apples and peanut butter

Apples and peanut butter are high in fiber. One medium appleTrusted Source combined with 2 tablespoonsTrusted Source (32 grams) of peanut butter provides 34.74 grams of carbs and around 6 grams of fiber.

7. Beef sticks

Most beef sticks provide around 6 gramsTrusted Source of protein per ounce (28 grams), which may help keep your blood sugar under control. There is around 1 gram of carbs in an ounce.

Beef sticks can be high in sodium, though, which can leadTrusted Source to high blood pressure in some people if consumed in excess. If you eat beef sticks, make sure to consume them in moderation.

8. Roasted chickpeas

In a 1/2 cupTrusted Source (82-gram) serving of chickpeas, there are about 7 grams of protein, 6 grams of fiber, and 22.45 grams of carbs.

One way to make chickpeas easy to snack on is by roasting them, which makes them crunchy and convenient. Try roasting them with olive oil and seasonings of your choice.

9. Turkey roll-up

Turkey roll-ups have low carb and high protein contents, which can help prevent your blood sugar levels from rising too high.

The protein in turkey roll-ups may help lowerTrusted Source your appetite.

To make a turkey roll-up, simply spread a tablespoon (about 10 grams) of cream cheese onto a slice of turkey and wrap it around sliced non-starchy veggies, such as cucumbers or bell peppers.

There are around 7 grams of carbs in 10 grams of cream Trusted SourcecheeseTrusted Source, a slice of turkey breastTrusted Source, and 100 grams of red bell peppersTrusted Source.

10. Cottage cheese

A half-cupTrusted Source (about 112-gram) serving of small-curd cottage cheese provides almost 13 grams of protein and 4 grams of carbs.

According to a 2019 reviewTrusted Source of studies, dairy products can decrease insulin resistance and improve weight loss.

11. Cheese and whole-grain crackers

While crackers can be high in carbs, the protein in the cheese and fiber in the crackers may preventTrusted Source them from spiking your blood sugar.

Make sure you choose your crackers carefully, as many brands are high in refined flour and added sugar, which may negatively affect blood sugar levels.

To avoid these ingredients, choose crackers made with 100% whole grains.

12. Tuna salad

Three ounces (85 grams) of canned tuna provides around 21 gramsTrusted Source of protein and no carbs.

Additionally, tuna provides small amounts of omega-3 fatty acids, which have been shown to lower inflammation and improveTrusted Source cholesterol levels.

Tuna salad is made by combining tuna with mayonnaise and other ingredients, such as celery and onions. You can increase the protein by swapping the mayonnaise for cottage cheese or Greek yogurt.

There are around 2 grams of carbs in 85 grams of canned tuna with 1 tablespoon of light mayonnaiseTrusted Source.

13. Popcorn

Three cups (24 grams) of air-popped popcorn contains 93 caloriesTrusted Source and 3 grams of fiber.

However, it is higher in carbs, at around 18 grams for 3 cups. Try pairing it with a high protein food, such as a handful of dry-roasted peanuts or cheese cubes.

Keep in mind that microwave popcorn can be high in salt and fat. To avoid this, you can make your own using an air popper or on the stove.

Quiz: Can You Choose the Best Diabetes Snack?

Question 1 of 8

Which is the better snack choice for managing blood sugar levels?

A handful of potato chips

A small apple with almond butter

A granola bar

14. Chia seed pudding

Chia seed pudding is made by soaking chia seeds in milk until the mixture achieves a pudding-like consistency.

Chia seeds are rich in many nutrients that help stabilize blood sugar, includingTrusted Source protein and fiber.

15. No-bake energy bites

Energy bites are made by combining and rolling ingredients of your choice into balls. This recipe for matcha superfood energy bites contains only 13 grams of net carbs per serving.

16. Black bean salad

Since black beans containTrusted Source fiber and protein, eating them may prevent blood sugar spikes and help lowerTrusted Source insulin levels after meals.

To make black bean salad, combine:

One-quarter of this recipe contains around 9 grams of carbs.

17. Trail mix

Trail mix is a snack made by combining nuts, seeds, and dried fruit.

A 1-ounceTrusted Source (28-gram) serving of trail mix provides 12.7 grams of carbs and almost 4 grams of protein. It also provides some healthy fats and fiber from the nuts and seeds.

Trail mix is high in calories, so limit eating too much trail mix at once. A reasonable serving size is about a handful.

18. Edamame

There are 18.4 grams of protein, 14 grams of carbs, and 8 grams of fiber in a cupTrusted Source (155 grams) of edamame.

Compounds found in soy called isoflavones may improve cardiovascular risk factors in people with diabetes. However, more research is needed.

19. Homemade protein bars

Many store-bought protein bars are high in added sugar, so it’s beneficial to make your own. Homemade protein bars can include filling ingredients like nut butters and protein powder.

20. Peanut butter celery sticks

Celery sticks are very low in calories, providing 17 caloriesTrusted Source per 100 grams.

Adding a tablespoon or two (about 16 to 32 gramsTrusted Source) of peanut butter to celery sticks adds some extra protein and fiber.

One hundred grams of celery and 2 tablespoons of peanut butter contain around 10 grams of carbs.

The takeaway

There are plenty of healthy and tasty snack options if you have diabetes.

A good rule of thumb is to choose foods that are high in protein, fiber, and healthy fats, such as the foods listed in this article, which help maintain healthy blood sugar levels.

For more tips, download Healthline’s Bezzy T2D app to connect with real people living with type 2 diabetes.

HEALTHLINE RESOURCE

Looking for diabetes-friendly recipes?

Try these low sugar recipes from Healthline to switch up your weekly meal plan and stay on track with your goals.

MORE RECIPES

Last medically reviewed on September 26, 2025

Sources

History

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Current Version

Sep 26, 2025

Written By

Brianna Elliott

Edited By

Katy Wallis

Medically Reviewed By

Jerlyn Jones, MS MPA RDN LD CLT

Copy Edited By

Copy Editors

Oct 4, 2024

Written By

Brianna Elliott

Edited By

Roman Gokhman

Medically Reviewed By

Amy Richter, MS, RD

Copy Edited By

Copy Editors

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Reference: Medically reviewed by Jerlyn Jones, MS MPA RDN LD CLT — Written by Brianna Elliott, RD — Updated on September 26, 2025

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