Healthy Snacking with Diabetes

When managing your diabetes with diet and exercise, it can be difficult to know which snacks won’t spike your blood pressure or give you adverse snacking side effects. Today we’ve found a healthy snacking guide from nutrition411.org. Whether you have diabetes or you just want to snack healthy, this article is a great resource!

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Snacking can contribute to a healthy diet, ensuring that your body gets the fuel it needs every 3–5 hours to control your blood sugar and appetite, and keep you energized.

A snack, as opposed to a treat, is a “mini-meal” meant to provide nutrients required by the body. Snacks that contain a combination of carbohydrates with fiber and protein, while low in fat, salt, and sugar, are better at controlling blood sugar and appetite. Try these ideas for healthy snacks.

Average 15 grams (g) total carbohydrate*

One whole Thomas® Light Multi-Grain English Muffin with 1 tablespoon (Tbsp) nut butter
2 Tbsp raisins and ¼ cup (C) almonds
Hard-cooked egg and one slice of whole-wheat toast with ½ teaspoon (tsp) margarine
One half banana or one medium apple with 1 Tbsp peanut butter
½ C low-fat cottage cheese and ½ C lite peaches
4 ounce (oz) Kozy Shack® No Sugar Added Rice Pudding and ¼ C nuts
Kabobs made with 1 C melon and 1 oz low-fat cheese
Celery and dip made from 1 Tbsp peanut butter and 2 Tbsp raisins
½ C sugar snap peas and 2 Tbsp hummus (bean dip)
Five Reduced Fat Triscuits® with 1 oz low-fat cheese
½ C lite tuna or egg salad in one half of a whole-wheat pita
One whole Thomas Light Multi-Grain English Muffin topped with tomato sauce and 1 oz low-fat mozzarella cheese, and then baked
10 Multi-Grain Wheat Thins® with 1 oz low-fat string cheese and 4 fluid ounces (fl oz) of tomato juice
One small baked potato topped with salsa and 1 oz low-fat cheese
1 oz lean ham rolled in one whole-grain pancake

Average 30 g total carbohydrate*

Trail mix (example: 1 C Kashi® Heart to Heart® Cereal, 2 Tbsp dried cranberries, ¼ C almonds)
Whole-wheat tortilla filled with ½ C low-fat refried beans, 1 oz low-fat cheddar cheese, and salsa, and heated in microwave
One half banana and 1 Tbsp peanut butter placed and rolled in whole-wheat tortilla
½ C whole-grain cereal with ½ C skim milk
1 C sugar-free, fat-free yogurt, topped with ¼ C Fiber One® or Grape-Nuts
One Eggo® Nutri-Grain® Waffle, dipped in ½ C Mott’s® Healthy Harvest Sauce (applesauce)
½ C fruit blended with 1 C low-fat, sugar-free yogurt and 2 Tbsp flaxseed meal
Nachos made with eight Baked Snyder’s® of Hanover MultiGrain Tortilla Chips, 1 oz cheese, and salsa
½ C Pepperidge Farm® Goldfish® Baked Snack Crackers Made With Whole Grain and a medium apple
Whole-wheat tortilla, topped with ½ C apples and low-fat cheddar, and then heated in microwave
9 oz angel food cake or reduced-fat biscuit with 1 C strawberries
One small baked sweet potato, topped with ½ C pineapple tidbits
One small baked potato, topped with ½ C bean chili
3 C low-fat popcorn with 2 Tbsp nuts and 1 C sugar-free hot cocoa