Instead of chips, diabetics can enjoy crunchy, savory alternatives like roasted chickpeas, nuts (almonds, walnuts), seeds, air-popped popcorn, or homemade baked vegetable chips (kale, sweet potato) for fiber, protein, and healthy fats, paired with dips like hummus or Greek yogurt for satisfying, blood-sugar-friendly snacks that prevent spikes.
Other options available on the market include kale chips, radish chips, seaweed chips, and of course, pork rinds. Protein chips can also fit into a low-carb lifestyle, but be sure to check the total carb content and plan accordingly.
What makes a good snack for diabetes? Whether you have diabetes or not, the best snacks to choose are fresh fruit, vegetables, nuts and whole grains. “These options are packed with fiber, healthy fats, vitamins and minerals,” she says.
Nuts and seeds like almonds, walnuts, peanuts, chia seeds, and flax seeds are all great snack choices. Not only do nuts and seeds contain a wide variety of vitamins and minerals, but they are also an excellent source of protein, healthy fats, and fiber, making them an ideal snack for people with diabetes.
Foods that don't spike blood sugar as much include avocados, eggs, berries, nuts and seeds, dark leafy greens, whole grains, and fish. Strategies such as pairing carb-rich foods with protein or healthy fats can also help reduce spikes in blood sugar.
The #1 worst food for blood sugar is sugary drinks (soda, fruit juice, sweetened teas) and other highly processed sweets like candies, donuts, and baked goods, because they contain refined sugar and low-quality carbs that cause rapid, sharp blood sugar spikes with little nutritional value, leading to weight gain and insulin resistance. Fast food, processed snacks (chips), and some energy bars also rank high on the list of offenders.
Diabetic Biscuit
Diabetes-friendly fast food options
For example, dark chocolate is a richer, less sweet alternative to white or milk chocolate. Some people with diabetes enjoy fruit as a filling and nutritious substitute to satisfy a sweet craving. Fruits like mashed banana or applesauce can also be used to naturally sweeten baked goods.
Diabetics can freely enjoy non-starchy vegetables (leafy greens, broccoli, peppers), lean proteins (fish, chicken, beans, tofu), healthy fats (avocado, nuts, olive oil), and some fruits (berries, apples, citrus) and whole grains (quinoa, oats) in moderation, focusing on whole foods, fiber, and portion control to manage blood sugar. Key is balancing meals around non-starchy veggies, choosing low-GI carbs, and limiting added sugars and refined grains.
What kinds of cheeses should diabetics avoid? Unless you really love them, processed cheese like American cheese and those that are low fat are best to consider off-limits. Processed cheese often has a variety of additives that can impact the carbohydrate, fat, protein and sodium content in unpredictable ways.
Healthy Snacking Tips & 7 Healthy Snack Ideas
If you have diabetes and are using a carbohydrate counting meal plan, choose a snack that has 15 to 30 grams of carbohydrate, unless your meal plan includes more. Snacks with 15 grams of carbohydrate include: 17 grapes. 7 Ritz crackers.
The best snacks for diabetes are made mostly from whole foods—think fruits, veggies, beans, legumes, nuts, seeds, and whole grains. Perfect Bar fits right in: all Perfect Bar products are low-glycemic index, and they're tested by a third party to validate this—supporting steadier energy and more balanced blood sugar.
Mixed Nuts & Seeds Snack
A small handful of mixed nuts and seeds—such as almonds, walnuts, pumpkin seeds, and sunflower seeds—provides a perfect blend of protein, healthy fats, and fiber. These nutrients work together to slow digestion and prevent quick spikes in blood sugar.
Healthy snacks when you're craving chocolate or sugar
Healthy Snack Foods to Have on Hand for Energy All Day
Diabetes
According to its proponents, you use the pinch method by holding the thumb and index finger of one hand just above the wrist of the other hand and then exerting a little bit of pressure on the wrist. Doing this will supposedly cause the release of insulin and break down glucose.
The key is moderation— -limit biscuit intake to once a week, - avoid salt, cream, and vegetable fat, and - always pair them with warm cow's milk for safer consumption.
Making better choices with crisps
Try a wholegrain variety to increase your fibre intake. Think about the flavour choice - does it increase how much salt you're having? Is there a light or reduced-fat version? But, remember fat and calorie savings may be minimal so it's not an excuse to eat two packets.
Marie biscuits are made mainly from refined sugar and refined carbohydrates, which cause a quick spike in blood sugar levels. For people with diabetes — and even for those trying to stay healthy — consuming these biscuits regularly can silently increase sugar levels and slow down your progress.