Best Diabetic Snacks: 20 Healthy Low-Carb Options for Blood Sugar Control

Managing diabetes doesn’t mean you have to give up snacking. The key is choosing diabetic-friendly snacks that won’t cause blood sugar spikes while keeping you satisfied between meals. The best snacks for diabetics are those rich in protein, fiber, and healthy fats, which help stabilize blood glucose levels and promote sustained energy throughout the day.

Whether you’re newly diagnosed with type 2 diabetes or looking for fresh snack ideas, this comprehensive guide features 20 delicious, low-carb snacks that are both nutritious and diabetes-friendly. These options are easy to prepare, portable, and designed to support your blood sugar management goals.

What Makes a Good Snack for Diabetics?

Before diving into specific snack ideas, it’s important to understand what makes a snack diabetic-friendly. The best snacks for people with diabetes share several key characteristics:

• Low in simple carbohydrates: Simple carbs can cause rapid blood sugar spikes
• High in fiber: Fiber slows digestion and helps regulate blood glucose levels
• Rich in protein: Protein promotes satiety and prevents blood sugar fluctuations
• Contains healthy fats: Fats help slow carbohydrate absorption and increase fullness
• Portion-controlled: Even healthy snacks should be consumed in appropriate amounts

Now, let’s explore 20 excellent snack options that meet these criteria and taste great too.

1. Hard-Boiled Eggs: The Perfect Protein Snack

Hard-boiled eggs are one of the most convenient and nutritious low-carb snacks for diabetics. A single large egg provides approximately 6 grams of protein and less than 1 gram of carbohydrates, making it an ideal choice for blood sugar control.

The high protein content helps prevent post-snack glucose spikes while promoting feelings of fullness that can aid in weight management. Eggs are also packed with essential nutrients including vitamin D, B vitamins, and selenium. You can prepare several hard-boiled eggs at once and store them in the refrigerator for quick, grab-and-go snacking throughout the week.

2. Greek Yogurt with Fresh Berries

Plain Greek yogurt paired with fresh berries creates a satisfying snack that combines protein, probiotics, and antioxidants. Greek yogurt contains significantly more protein than regular yogurt—typically 15-20 grams per serving—which helps stabilize blood sugar.

Berries such as blueberries, strawberries, and raspberries are lower in sugar compared to other fruits and high in fiber. A cup of strawberries provides about 3 grams of fiber while containing only 11 grams of carbohydrates. The probiotics in yogurt may also improve insulin sensitivity and glucose metabolism. Choose plain, unsweetened Greek yogurt and add a small portion of berries to keep the carb count reasonable.

3. Raw Almonds and Other Nuts

A small handful of almonds makes an excellent diabetic snack, providing healthy fats, protein, fiber, and magnesium—a mineral crucial for glucose metabolism. One ounce (about 23 almonds) contains 6 grams of protein, 3.5 grams of fiber, and only 6 grams of carbohydrates.

Research suggests that regular almond consumption may help reduce LDL cholesterol levels and improve heart health in people with diabetes. Other nut options include walnuts, pecans, and cashews (though cashews are slightly higher in carbs). Choose raw or dry-roasted varieties without added salt or sugar for the healthiest option.

4. Vegetable Sticks with Hummus

Fresh vegetables paired with hummus create a crunchy, satisfying snack rich in fiber, protein, and healthy fats. Hummus, made from chickpeas, provides plant-based protein and complex carbohydrates that digest slowly, helping maintain stable blood sugar levels.

Choose non-starchy vegetables like celery, cucumber, bell peppers, cherry tomatoes, or broccoli florets. These veggies are extremely low in carbohydrates and calories while being high in vitamins, minerals, and antioxidants. Two tablespoons of hummus with a cup of raw vegetables typically contains around 12-15 grams of carbohydrates and plenty of satiating fiber.

5. Fresh Avocado

Avocados are nutrient-dense fruits loaded with heart-healthy monounsaturated fats and fiber. These components work together to slow digestion and prevent blood sugar spikes. Half a medium avocado contains about 6 grams of carbohydrates, but nearly all of it is fiber, resulting in minimal impact on blood glucose.

Studies indicate that avocado consumption is associated with improved glycemic control in people with type 2 diabetes. Enjoy avocado sliced with a sprinkle of salt and pepper, mashed on celery sticks, or wrapped in turkey slices for an extra protein boost.

6. Apple Slices with Natural Peanut Butter

While apples contain natural sugars, pairing them with natural peanut butter creates a balanced snack that won’t cause dramatic blood sugar fluctuations. The fiber in the apple combined with the protein and healthy fats in peanut butter helps slow carbohydrate absorption.

Choose a small apple (which contains about 15-20 grams of carbs) and pair it with one to two tablespoons of natural peanut butter—the kind with only peanuts and salt in the ingredients. This combination provides sustained energy and helps you feel full longer. Almond butter or cashew butter work equally well as alternatives.

7. Sugar-Free Beef Jerky or Beef Sticks

High-quality beef jerky or beef sticks provide concentrated protein with minimal carbohydrates, making them excellent portable snacks for diabetics. One ounce typically contains 6-9 grams of protein and 1-3 grams of carbs, depending on the brand.

When selecting beef jerky, carefully read labels to avoid products with added sugars, high fructose corn syrup, or excessive sodium. Look for varieties made with simple ingredients and no more than 300-400mg of sodium per serving. The protein content helps maintain stable blood glucose levels and promotes satiety between meals.

8. Crispy Roasted Chickpeas

Roasted chickpeas offer a crunchy, satisfying snack alternative to chips or crackers. While chickpeas do contain carbohydrates, they’re also packed with protein and fiber, which moderate their effect on blood sugar. A half-cup serving provides about 7 grams of protein, 6 grams of fiber, and 22 grams of carbs.

Making roasted chickpeas at home is simple: drain and dry canned chickpeas, toss with olive oil and your favorite spices (paprika, garlic powder, cumin), and roast at 400°F until crispy. This preparation method is much healthier than store-bought versions that may contain excess oil and sodium.

9. Turkey and Cheese Roll-Ups

Turkey roll-ups are low-carb, high-protein snacks that take seconds to prepare. Simply place a slice of cheese on a slice of deli turkey, add some mustard or a thin layer of cream cheese, and roll it up. For extra nutrition and crunch, add cucumber slices, bell pepper strips, or leafy greens before rolling.

Each roll-up contains approximately 1-2 grams of carbohydrates and 7-10 grams of protein, making it ideal for blood sugar management. Choose low-sodium turkey breast and natural cheeses without added fillers or preservatives for the healthiest option.

10. Low-Fat Cottage Cheese

Cottage cheese is a protein powerhouse that makes an excellent diabetic-friendly snack. A half-cup serving contains about 12-14 grams of protein and only 4-6 grams of carbohydrates. This high protein-to-carb ratio helps prevent blood sugar spikes while keeping you satisfied.

Dairy products like cottage cheese may help improve insulin sensitivity and support weight management efforts. Enjoy cottage cheese plain, or enhance it with fresh herbs, cherry tomatoes, cucumber, or a small amount of berries for added flavor and nutrition.

11. Whole-Grain Crackers with Cheese

When choosing crackers as a diabetic snack, opt for varieties made with 100% whole grains and containing at least 3 grams of fiber per serving. Pair them with cheese to add protein and fat, which help slow the absorption of carbohydrates from the crackers.

A reasonable portion might be 5-6 whole-grain crackers (about 15 grams of carbs) with one ounce of cheese. Avoid crackers made with refined flour, added sugars, or partially hydrogenated oils. Read nutrition labels carefully and choose products with the shortest, most recognizable ingredient lists.

12. Light Tuna Salad

Canned tuna is an affordable, convenient source of lean protein with virtually no carbohydrates. Three ounces of tuna provides approximately 20 grams of protein and beneficial omega-3 fatty acids, which support heart health—particularly important for people with diabetes who have increased cardiovascular risk.

Make a simple tuna salad by mixing canned tuna with a small amount of light mayonnaise or plain Greek yogurt, along with diced celery and onion. Enjoy it on cucumber slices, bell pepper halves, or whole-grain crackers for a satisfying, blood-sugar-friendly snack.

13. Air-Popped Popcorn

Popcorn is a whole grain that can fit into a diabetic eating plan when prepared properly and consumed in moderation. Three cups of air-popped popcorn contain about 18 grams of carbohydrates and 3.5 grams of fiber, providing volume and crunch for relatively few calories.

The key is choosing air-popped popcorn rather than microwave varieties loaded with butter, salt, and artificial flavors. Pop your own kernels using an air popper or stovetop method with minimal oil. To increase the protein content and further stabilize blood sugar, pair popcorn with a handful of nuts or a cheese stick.

14. Chia Seed Pudding

Chia seed pudding is a make-ahead snack that’s rich in fiber, omega-3 fatty acids, and protein. Two tablespoons of chia seeds contain about 10 grams of fiber and 4 grams of protein, along with healthy fats that support blood sugar stability.

To make chia pudding, mix 2-3 tablespoons of chia seeds with 1 cup of unsweetened almond milk or low-fat dairy milk and refrigerate overnight. The seeds will absorb the liquid and create a pudding-like consistency. Flavor with vanilla extract, cinnamon, or a small amount of berries. This fiber-rich snack helps slow digestion and promotes steady glucose levels.

15. Homemade Energy Balls

No-bake energy balls made with wholesome ingredients can serve as convenient, portion-controlled diabetic snacks. Create your own using a base of ground oats, nut butter, and ground flaxseed, which provide fiber, protein, and healthy fats.

Add small amounts of unsweetened coconut, dark chocolate chips (85% cacao or higher), or chopped nuts for flavor and texture. Avoid recipes with honey, agave, or dried fruit, as these add unnecessary sugars. Keep portions small—one or two balls—as they are calorie-dense despite being nutritious.

16. Black Bean Salad

Black beans are legumes rich in protein, fiber, and complex carbohydrates that digest slowly, making them beneficial for blood sugar control. Research suggests that regular bean consumption may help lower post-meal glucose and insulin levels in people with diabetes.

Create a quick black bean salad by combining canned black beans (rinsed and drained) with diced tomatoes, onions, bell peppers, cilantro, and a squeeze of lime juice. This colorful, fiber-rich snack provides sustained energy and important nutrients including folate, magnesium, and potassium.

17. Mixed Trail Mix (Homemade)

Store-bought trail mix often contains candy, chocolate, and dried fruit that can spike blood sugar. Instead, make your own diabetes-friendly version using raw nuts (almonds, walnuts, pecans), seeds (pumpkin, sunflower), and a small amount of unsweetened coconut flakes.

A one-ounce serving provides protein, healthy fats, and fiber to keep you satisfied. Because trail mix is calorie-dense, practice portion control by pre-measuring individual servings into small containers or bags. This prevents overeating while ensuring you have a convenient grab-and-go option.

18. Steamed Edamame

Edamame (young soybeans) are nutritional powerhouses providing both protein and fiber. One cup of steamed edamame contains approximately 18 grams of protein, 8 grams of fiber, and 14 grams of carbohydrates—a favorable ratio for blood sugar management.

The fiber and protein combination helps slow digestion and prevent glucose spikes. Additionally, soy contains isoflavones that may offer cardiovascular benefits for people with diabetes. Simply steam frozen edamame and sprinkle with sea salt for a satisfying, warm snack, or enjoy them chilled.

19. Homemade Protein Bars

Most commercial protein bars contain added sugars, artificial ingredients, and more carbohydrates than necessary. Making your own allows complete control over ingredients and carbohydrate content.

Create simple protein bars using a base of protein powder, nut butter, and ground oats or almond flour. Add nuts, seeds, and unsweetened cocoa powder for variety. Press the mixture into a pan, refrigerate until firm, and cut into bars. These homemade versions typically contain 10-15 grams of carbs per serving compared to 25-40 grams in many store-bought options.

20. Celery Sticks with Nut Butter

Celery is one of the lowest-carb vegetables available, containing only about 1 gram of carbohydrate per cup. Its satisfying crunch makes it an excellent vehicle for nut butters, which add protein, healthy fats, and flavor.

Spread one to two tablespoons of natural almond, peanut, or cashew butter on celery stalks for a classic, diabetes-friendly snack. The combination provides minimal carbohydrates (around 8-10 grams total) while delivering sustained energy. For variety, try topping with a few unsweetened raisins or a sprinkle of cinnamon.

Tips for Smart Snacking with Diabetes

Beyond choosing the right foods, consider these strategies for successful snacking with diabetes:

Plan Ahead

Prepare snacks in advance so you always have healthy options available. This prevents impulsive choices that may negatively impact blood sugar.

Practice Portion Control

Even healthy snacks can raise blood glucose if consumed in excessive amounts. Pre-portion snacks into containers or bags to avoid overeating.

Monitor Your Response

Everyone’s body responds differently to foods. Use a glucose meter to check how specific snacks affect your blood sugar levels, then adjust accordingly.

Stay Hydrated

Sometimes thirst masquerades as hunger. Drink water throughout the day and consider having a glass before reaching for a snack.

Combine Food Groups

Pairing carbohydrates with protein, fat, or fiber creates more balanced snacks that have less impact on blood sugar.

Read Nutrition Labels

Pay attention to serving sizes, total carbohydrates, fiber content, and added sugars when purchasing packaged snacks.

Foods to Limit or Avoid

While focusing on good snack choices is important, it’s equally valuable to recognize foods that may cause blood sugar problems:

• Refined carbohydrates: White bread, regular crackers, pretzels, and pastries
• Sugary snacks: Cookies, candy, cake, and ice cream
• Sugar-sweetened beverages: Soda, sweetened tea, energy drinks, and fruit juice
• Processed snack foods: Chips, cheese puffs, and other fried snacks
• Dried fruit: Contains concentrated sugars without the water content of fresh fruit
• Sweetened yogurt: Often contains as much sugar as desserts

When to Snack

Timing matters when it comes to snacking with diabetes. Consider these situations when a snack may be beneficial:

• When there will be more than 4-5 hours between meals
• Before or after physical activity to prevent low blood sugar
• When experiencing mild hypoglycemia (consult your healthcare provider about appropriate responses)
• Before bedtime if recommended by your healthcare team to prevent overnight lows

However, snacking isn’t always necessary. If you’re not truly hungry and your meals are adequately spaced, additional snacks may contribute unnecessary calories.

Working with Healthcare Professionals

While this guide provides general information about diabetic-friendly snacks, individual needs vary. Work with your healthcare team—including your doctor, certified diabetes educator, and registered dietitian—to develop a personalized eating plan that considers your:

• Blood sugar targets and patterns
• Medication regimen
• Activity level
• Weight management goals
• Food preferences and cultural traditions
• Other health conditions

If you take diabetes medications, particularly insulin or sulfonylureas, discuss snacking strategies with your doctor, as these medications can increase the risk of low blood sugar. Never adjust medications without professional guidance.

Conclusion

Managing diabetes doesn’t require deprivation or boring food choices. The 20 snack ideas presented here demonstrate that you can enjoy delicious, satisfying snacks while maintaining stable blood sugar levels. The key is choosing whole, minimally processed foods that provide protein, fiber, and healthy fats in appropriate portions.

By focusing on low-carb snacks for diabetics, incorporating vegetables, lean proteins, nuts, seeds, and moderate amounts of whole grains and fruits, you can successfully manage your blood sugar between meals. Remember that consistency matters—making healthy snack choices regularly will contribute to better overall glucose control and improved health outcomes.

Start by incorporating a few of these diabetic-friendly snacks into your routine, monitor how your body responds, and adjust based on your individual needs and preferences. With planning and smart choices, snacking can be an enjoyable part of your diabetes management strategy.

Sources:

• American Diabetes Association – Recipes & Nutrition
• Mayo Clinic – Diabetes Diet
• Centers for Disease Control and Prevention – Diabetes Nutrition
• National Institutes of Health – Fiber and Diabetes
• American Heart Association – Diabetes Superfoods
• USDA FoodData Central – Nutritional Database