How to Choose Snacks for People with Diabetes

People with diabetes can enjoy snacks — the key is to choose the right types that are nutritious, blood sugar-friendly, and consumed in moderation to maintain a healthy weight and stable blood glucose levels. Here are the essential criteria for choosing diabetic-friendly snacks:

• Choose foods with a low to medium glycemic index (GI below 70) to help manage blood sugar safely.

• Opt for low-carb snacks such as broccoli, cauliflower, cucumbers, celery, peanuts, and sunflower seeds to avoid sudden blood sugar fluctuations.

• Select low-calorie snacks to prevent weight gain and obesity.

• Always read food labels to check for carbohydrate and calorie content.

• Pick snacks rich in essential nutrients like vitamins, minerals, and antioxidants that boost immunity.

• Prefer fiber-rich foods, as fiber helps regulate blood glucose.

• Ensure foods have clear origins, safe packaging, and are not expired.

Pro tip: Sweet potatoes are a low-carb, high-fiber snack suitable for diabetics.

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Snack Guidelines for People with Type 2 Diabetes

People with type 2 diabetes are at higher risk of obesity and chronic diseases like heart conditions. They should prioritize nutrient-dense foods high in protein, fiber, and healthy fats — all of which help stabilize blood sugar levels.

⚠️ It’s important to consult with a doctor or nutritionist about the appropriate nutritional intake. Diabetic-friendly snacks typically contain 15–45 grams of carbohydrates per serving.

• Physically active individuals can have snacks up to twice a day.

• Less active individuals should limit to one or no snacks per day.

• Each snack portion should be roughly the size of a fist.

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1. Fruits

Fruits are healthy snacks, but people with diabetes should choose low-GI fruits.

1.1 Half an Apple

• Apples are high in fiber, low in calories, and contain flavonoids that may help prevent diabetes.

• A medium apple has 25g carbs, including 19g sugar and 4g fiber.

• Fiber helps slow glucose absorption and prevent insulin spikes.

• Recommended serving: half an apple per snack.

1.2 Grapefruit

• GI: 25, GL: 6 — won’t spike blood sugar or disrupt insulin production.

• One medium grapefruit has about 8g sugar.

• Rich in vitamin C and antioxidants.

• Serving: 2–3 sections of grapefruit.

1.3 Avocado

• Loaded with vitamins, fiber, and heart-healthy monounsaturated fats.

• Helps with weight management and improves HDL cholesterol.

• A half avocado contains about 5.9g carbs and 4.6g fiber.

• Serving: 1/4 of a small avocado.

1.4 Orange

• GI: 40–50, high in fiber, vitamin C, and antioxidants.

• Helps reduce inflammation, stress, and heart disease risk.

• Serving: 1–2 small oranges (about 200g).

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2. Unsweetened Yogurt

Recommended by the American Diabetes Association (ADA) as part of a healthy diet.

✅ Choose from:

• Organic yogurt

• Unsweetened regular yogurt

• Vegan yogurt (e.g., soy, almond, oat, cashew)

📝 Note: Some "unsweetened" types may still contain added sugar — consume in moderation.
➕ Add toppings like fresh berries or unsweetened dried fruit.

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3. Sugar-Free Jellies (e.g., Grass Jelly, Herbal Jelly)

• Grass jelly contains alkaloids like hayatidin and cissamparein, which support detox, weight loss, and immune health.

• Choose unsweetened or lightly sweetened versions to avoid blood sugar spikes.

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4. Corn (Maize)

• Provides vitamins A, B, C, minerals, and fiber.

• One ear of corn has:

  • 77 calories,

  • 17.1g carbs,

  • 2.5g fiber,

  • 2.9g protein,

  • 1.1g fat,

  • 2.9g sugar

• GI: 52 — low enough for moderate consumption.

• Recommended portion: half an ear (about 90g).

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5. Dark Chocolate

• Rich in antioxidants.

• According to the American Heart Association, dark chocolate can reduce the risk of heart disease and high blood pressure.

• Eat in moderation for potential health benefits.

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6. Salads

Build your own salad with:

• Leafy greens and colorful vegetables (cucumbers, mushrooms, bell peppers, carrots, etc.)

• Toppings: grilled chicken, boiled eggs, or fruit.

• Salad types to try: fruit salad, chopped chicken salad, broccoli salad

• Serving: about half a cup per snack.

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7. Nuts and Seeds

Excellent sources of healthy fats, protein, fiber, and micronutrients.

✅ Diabetic-friendly options:

• Walnuts – low in carbs, high in omega-3, supports brain & heart health

• Almonds – rich in vitamin E, magnesium, and help control hunger

• Chia seeds – loaded with fiber and omega-3, help regulate blood sugar

• Sunflower seeds – packed with vitamin E, copper, selenium, and healthy fats

Pair with:

• Yogurt

• Oatmeal

• Fruit

• Salad

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8. Diabetic-Specific Snacks and Baked Goods

Some baked goods are specially formulated for diabetics:

• Unsweetened brown rice cakes – promote heart and digestive health

• Pumpkin muffins – made with almond flour and low in carbs (~16.3g per mini muffin)

• Spiced cake with cream cheese frosting – made with fruit purée and sugar-free frosting (~100 calories and 17.5g carbs)

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🩺 Doctor’s Tips for Healthy Snacking

• You can enjoy both sweet and savory snacks — just choose wisely and eat in moderation.

• Don’t skip meals or let yourself get too hungry — this may lead to overeating and dangerous blood sugar spikes.

• Stick to small, balanced meals and snacks every 2–3 hours to avoid hunger and stabilize glucose levels.