Smart Snacking for People with Diabetes

Managing diabetes doesn’t mean giving up snacks, it’s about making smart, balanced choices that keep your blood sugar steady and your energy levels consistent throughout the day. The key? Pairing protein, fiber, and healthy fats with moderate portions of carbohydrates to slow digestion and prevent sudden spikes or crashes.

Here are some quick, easy, and delicious snack ideas designed to support better blood sugar control while keeping you satisfied and energized. Each snack below provides roughly one carbohydrate serving (≈15g), perfect for people looking to stay on track between meals.

Protein + Fiber Combos

1. Apple slices + 1 tsp peanut butter
• Carbs: 15g | Protein: 2g | Fat: 4g
  Crisp, sweet, and satisfying, this classic combo gives you fiber, protein, and healthy fats in one bite.
2. Greek yogurt (¾ cup, low-fat, unsweetened) + berries + 1 tsp chia seeds
• Carbs: 10g | Protein: 10g | Fat: 3g
  A protein-packed option that also supports gut health and fullness.
3. Whole-grain crackers (3 pieces) + 1 slice low-fat cheese
• Carbs: 15g | Protein: 5g | Fat: 4g
  Great for mid-morning hunger pangs or a balanced afternoon break.

Crunchy & Savory Choices

4. Roasted chickpeas (¼ cup)
• Carbs: 15g | Protein: 6g | Fat: 2g
  A crunchy, fiber-rich snack that’s full of plant-based protein.
5. 10–12 unsalted almonds + 2 dried apricot halves
• Carbs: 15g | Protein: 3g | Fat: 7g
  The apricot adds natural sweetness, while almonds provide sustained energy.
6. Veggie sticks + 2 tbsp yogurt dip
• Carbs: 10g | Protein: 2g | Fat: 2g
  A refreshing and hydrating snack packed with nutrients and crunch.

On-the-Go Snacks

7. Mixed nuts and seeds (2 tbsp)
• Carbs: 4g | Protein: 3g | Fat: 7g
  A travel-friendly option for busy days, just watch the portion size.
8. Air-popped popcorn (3 cups, plain)
• Carbs: 15g | Protein: 3g | Fat: 1g
  Light, satisfying, and perfect for guilt-free munching.
9. 1 hard-boiled egg + 5 cherry tomatoes + 1 slice of toast
• Carbs: 16g | Protein: 7g | Fat: 6g
  Balanced and nutrient-dense, great for post-workout or a light lunch.

Sweet but Smart Picks

10. Cottage cheese (½ cup) + ½ small apple + cinnamon

• Carbs: 10g | Protein: 12g | Fat: 2g
  A creamy, protein-rich snack with a naturally sweet twist.

11. ½ medium banana + 1 tsp peanut butter

• Carbs: 15g | Protein: 1g | Fat: 4g
  The perfect quick fix for energy dips, naturally sweet and satisfying.

12. Dark chocolate (2 squares, 10g) + 15 almonds

• Carbs: 10g | Protein: 5.5g | Fat: 14g
  Indulge mindfully, dark chocolate adds antioxidants while almonds keep your blood sugar steady.

New Ideas to Try

13. Avocado toast (½ slice whole-grain bread + 2 tbsp mashed avocado)

• Carbs: 12g | Protein: 2g | Fat: 6g
  Creamy, crunchy, and rich in heart-healthy fats.

14. Mini oatmeal bowl (3 tbsp oats + 1 tsp walnuts + cinnamon)

• Carbs: 15g | Protein: 3g | Fat: 3g
  Comforting, fiber-filled, and great for maintaining energy between meals.

Smart snacking is about balance, portion control, and preparation. By combining carbohydrates with protein and fiber, you can support your blood sugar control and stay energized throughout the day.

If you’re living with diabetes, remember snacks can be both delicious and functional, it’s all about choosing wisely.

Authored by Natacha Ajaka, Team Leader – Senior Clinical Dietitian