Good mid-morning snacks for diabetics balance protein, fiber, and healthy fats to stabilize blood sugar, with options like Greek yogurt with berries, nuts and seeds, hard-boiled eggs, veggies with hummus, or apple slices with peanut butter, avoiding added sugars and focusing on whole foods to keep you full and energized. Portion control is key, so pair carbs with protein or fats to prevent spikes.
Eat a healthy breakfast
Your breakfast should include a balance of carbohydrates, protein, and healthy fats. Some good breakfast options for people with diabetes include oatmeal with nuts and berries, a vegetable omelet, or a smoothie with Greek yogurt and spinach.
Nuts & Seeds
Think almonds, cashews, pumpkin seeds, or a good trail mix. These are loaded with healthy fats, protein, and fibre, all of which help stabilise blood sugar and maintain steady energy levels. Perfect for that mid-morning boost or post-lunch recharge.
Diabetic Biscuit
Other options to consider(161)
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.
Healthy Breakfast Ideas
Eating snacks at night
Fruit and vegetables contain a good mix of nutrients like vitamins, minerals and fibre. Other snacking options include unsalted nuts and seeds, oatcakes, rice cakes, wholegrain crackers, or unsweetened yogurts.
10 Quick & Healthy Blood Sugar Friendly Snack Ideas
Tips for healthy breakfasts for diabetes:
Switch from white toast to wholegrain versions like seeded batch bread, multi-seed, granary, soya and linseed. These are better for your diabetes and digestive health. They're more filling, too. If you're making rotis and chapattis, use wholewheat flour.
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.
Conclusions and research needs
These results suggest that eating two larger meals a day (breakfast and lunch) may be more beneficial for patients with type 2 diabetes than six smaller meals during the day.
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.
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.
Sugar-free Jello: This fun, low calorie snack is naturally fat free and delicious day or night. Hummus and veggies: This plant-based snack is a great replacement for potato chips and dip. Not only is hummus delicious, but it is also versatile, packed with nutrients and has been linked to many health benefits.
Crumpets can be lower in calories and fat than some breads, but often contain significantly more salt, while wholemeal bread generally offers more fiber and nutrients, making wholemeal bread a healthier choice for sustained health, though a plain crumpet isn't inherently "bad" if paired with healthy toppings and eaten in moderation. The "healthier" option depends heavily on the specific bread type (wholemeal vs. white), the crumpet's salt content, and what you put on them.
10 delicious biscuits that meet the low sugar guidelines
Nuts and seeds are nutrient-dense foods that can be great for your morning routine, especially when eaten on an empty stomach. Options like almonds, walnuts, chia seeds, and flaxseeds are not only rich in healthy fats but also provide protein and fiber, helping to keep hunger pangs at bay.
The 2-2-2 food rule is a simple guideline for leftover safety: get cooked food into the fridge within 2 hours, eat it within 2 days, or freeze it for up to 2 months to prevent bacteria growth, keeping it out of the temperature "danger zone" (40-140°F or 5-60°C).
A peanut butter and jelly sandwich (PB&J) adds about 33 minutes to your healthy lifespan per serving, according to a University of Michigan study that measured life expectancy impacts of over 5,850 foods using the Health Nutritional Index (HNI). This sandwich tops the list for adding time, with nuts and seeds also being highly beneficial (around 25 mins) and processed items like hot dogs subtracting time.
Foods to try instead
1 small glass (150ml) of pure fruit juice or smoothie a day. 1 to 2 plain biscuits such as Rich Tea, Oatcakes, Ginger or Garibaldi. A small serving of low fat milk puddings such as rice pudding, semolina or low fat custard. 1 scone/ crumpet/ small currant teacake or 1 small slice of malt loaf.
Examples of the worst foods for diabetics include: