Snacking is crucial for diabetics. That’s because diabetes medications significantly lower blood sugar levels. Accordingly, eating a nutritious snack in between meals would bypass this issue. Just a couple of crackers would do the trick!

Still, individuals with diabetes must be mindful of their sugar intake. Crackers are high in carbohydrates and sugar, which give them their mouthwatering taste. Fortunately, you don’t need to say goodbye to these tasty snacks. You can still enjoy delicious crackers without elevating your blood sugar levels.

In this guide, we’ve evaluated all the criteria you need to be on the lookout for when picking your snacks. We’ve also prepared a list of the best crackers that are suitable for diabetics. So, let’s dive in!

Why Snacking is Important for Diabetics

Snacking isn’t just a way to curb hunger or enjoy tasty treats. For individuals with diabetes, snacking is an essential step in managing diabetes and regulating blood sugar levels.

Preventing Hypoglycemia

The main concern with diabetes is hypoglycemia. Since insulin can rapidly lower blood sugar levels, people with diabetes need to snack frequently to prevent a significant drop in their blood sugar.

That said, the choice of snack is also crucial. You don’t want to have a carbohydrate-dense snack that will cause your blood sugar to spike. Then, you might need an insulin shot, which will significantly drop your blood sugar, thus repeating the process.

Managing Hunger

That’s not all. Since people with diabetes have a fluctuating blood sugar level, they’re often hungry. Well, snacking regulates these levels, preventing excessive hunger and suppressing appetite.

In turn, this will put a stop to overeating and weight gain, which are common health concerns for individuals with diabetes.

Suppressing Cravings

Living with diabetes is tough. You don’t have the luxury of eating whatever you want whenever you please. Individuals with diabetes also find themselves craving sugar-loaded products.

Well, one way to combat this is to always be full. So, eating small, nutrient-rich snacks throughout the day will keep you from dreaming about your favorite desserts.

Benefits of Eating Healthy Crackers

You don’t have to meal-prep or eat bland vegetables in order to snack. Instead, you can grab some diabetes-friendly crackers to satisfy your cravings and regulate your blood sugar.

They also offer the following benefits:

Controls Blood Sugar

Unlike regular crackers, healthy alternatives are made primarily with whole grains and fiber. This stabilizes blood sugar levels and prevents a rapid spike.

Improves Digestion

Crackers made with fiber-rich ingredients can promote regularity and improve digestion, leading to better gut health.

Weight Management

Nibbling on healthy crackers throughout the day will reduce the likelihood of overeating later. Since these crackers are low in calories, they also aid in weight management.

Increases Nutrient Intake

Healthy crackers contain whole grains, seeds, and nuts. For this reason, they can be a perfect way to meet your daily requirements of vitamins, minerals, and healthy fats. In turn, this suppresses appetite and reduces cravings.

Reduces Risk of Chronic Diseases

Eating a diet rich in whole grains, seeds, and nuts has been linked to a reduced risk of chronic diseases, including heart disease, type 2 diabetes, and certain types of cancer.

The Best Crackers for Diabetics

There’s no need to search the grocery store and inspect the nutrition label of each cracker. We’ve got you covered with the following list:

1. Flackers Organic Savory Flaxseed Crackers

Flackers Organic Savory Flaxseed Crackers are a nutritious and delicious snack. While they’re not made specifically with diabetes in mind, they're still perfect. That’s because the main ingredient is flaxseed, which is an excellent source of fiber, healthy fats, and protein.

As for the carbohydrate content, each serving of Flackers Organic Savory Flaxseed crackers contains only three grams of carbohydrates. This low glycemic index is enough to maintain your blood sugar level without spiking it rapidly.

The best part about these crackers is that they’re vegan, gluten-free, and non-GMO. So, you can enjoy this snack regardless of your dietary restrictions. Most importantly, Flackers Organic Savory Flaxseed Crackers are incredibly tasty, allowing you to support your health without sacrificing your taste buds!

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03/15/2024 10:20 pm GMT
2. Sigdal Bakeri All Natural Norwegian Crispbread
$24.03 $18.90

Sigdal Bakeri All Natural Norwegian Crispbread is a wholesome snack perfect for individuals with diabetes. These crackers are made with all-natural ingredients, including whole-grain rye flour, sourdough, and a touch of sea salt.

This mix of ingredients results in a unique taste that’ll satisfy your sweet tooth without compromising your health. There’s no preservatives, artificial colors, or additional flavors. The crackers get their one-of-a-kind taste and texture due to the traditional Norwegian baking methods.

Each serving contains only five grams of net carbohydrates and an equal amount of fiber. This crispbread will help you feel full for a long time, and you won’t have to worry about hypoglycemia.

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03/16/2024 10:22 am GMT
3. Simple Mills Almond Flour Crackers
$4.48 $3.98

Simple Mills Almond Flour Crackers are the ultimate midday snack to keep any cravings at bay. There are no artificial additives in these crackers. Instead, each ingredient has a purpose, providing your body with the best nutrition.

As for the flavor, Simple Mills Almond Flour Crackers are crafted with a delightful blend of rosemary and sea salt, creating a savory, nutty snack that you won’t be able to resist.

Each serving has 18 grams of carbohydrates. This might seem like a lot at first, but since the crackers are delicious on their own, you won’t need to pair them with any dip or jam. So, the carbohydrate content would be reasonable.

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03/16/2024 10:22 am GMT
4. Back to Nature Crackers

Back to Nature Crackers gives you all the satisfaction in one bite! They have a mouthwatering taste that’ll have you doubting the sugar content. However, as the name suggests, these crackers are made using only the healthiest natural ingredients.

The delightful combination of wheat flour, brown flaxseed, millet, barley, rye, and oats is designed to provide our body with essential nutrients. With only 18 grams of carbohydrates and no added sugar or hydrogenated oils, you can enjoy this snack with zero guilt!

Naturally, the flavor is an essential element. Well, the base of these crackers has a nutty taste, which is accentuated by a savory blend of seasonings. You can further elevate the nutritional value of Back to Nature crackers by pairing them with vegetables, herb dips, or cheese.

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03/15/2024 10:20 pm GMT
5. Crunchmaster Multi Grain 6 Seed Crackers
$18.99 $16.72

If you're a fan of crispy, nutty crackers, then you won't want to miss out on Crunchmaster Multi-Grain 6 Seed crackers! These packaged snacks are the perfect balance of salty and savory, with just the right amount of crunch.

With six different seeds and grains in the recipe, you’ll get an excellent combination of textures and flavors. One serving of these oven-baked crackers has 21 grams of carbohydrates. However, a serving is about 14 crackers, which is enough to keep you full for hours.

Crunchmaster Multi-Grain crackers are appetizing enough on their own. Yet, you can also pair them with cheese, salmon, veggies, and different spreads for a savory snack to satisfy your appetite and curb your cravings.

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03/15/2024 10:20 pm GMT
6. Yehuda Matzo Thins Matzo Thins Whole Wheat Crackers

If you're looking for a tasty and nutritious cracker option, look no further than Yehuda Matzo Thins Whole Wheat Crackers. These crackers are a great option for anyone looking to add more fiber to their diet without sacrificing taste or quality.

The base of Yehuda Matzo Thins is whole wheat, which gives the matzo thins a rich, nutty flavor that complements any seasonings and toppings. They’re also incredibly crispy, giving you a satisfying crunch and eliminating the need for potato chips!

The best thing about these matzo thins would have to be their nutritional value. They contain a whopping four grams of dietary fiber, with zero sugar or saturated fat. They’re definitely the best wholesome choice for individuals with diabetes.

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03/16/2024 10:22 am GMT

Criteria for Evaluating Crackers for Diabetics

Finding the best crackers can be a challenge for people with diabetes, as they need to be healthy enough to regulate blood sugar levels and tasty enough to satiate cravings.

Accordingly, to find nutritious and enjoyable crackers, you need to follow certain criteria. So, when shopping for crackers, here are some things to consider:

Low Glycemic Index

The glycemic index is the most important indication of any food a diabetic person eats. It measures how quickly food raises blood sugar levels. Even if the food doesn’t contain any sugar, the carbohydrate will eventually convert into simple glucose that can be absorbed into your bloodstream.

Crackers with a low glycemic index have a gentler impact on blood sugar levels, making them a better choice for diabetics. They slowly supply you with enough sugar to prevent hypoglycemia without quickly raising your blood sugar content.

Low Carbohydrate Content

Simple carbohydrates are essentially chains of sugar. They can rapidly be broken down in your gut, entering your blood and elevating your sugar levels.

For this reason, crackers can have zero added sugars and still be unhealthy. You must look for those low in carbohydrates, with no more than 15 to 20 grams per serving.

High Fiber

Fiber is essential for slowing down the digestion of carbohydrates and preventing spikes in blood sugar. When evaluating crackers, a high fiber content is always a pro. Crackers should contain at least three grams of fiber per serving.

Healthy and Nutritious Ingredients

Every ingredient in your snack must have a purpose. After all, you don’t want to risk raising your blood sugar without getting any nutritional benefits.

Fortunately, healthy crackers have some of the best ingredients for people with diabetes. First, the base often consists of whole grains, which supply fiber with less carbohydrate. Second, seeds and nuts add a satisfying crunch while providing your body with healthy fats and vitamins.

So, carefully reading each part of the label carefully is crucial. If the crackers contain refined flour, added sugars, and unhealthy fat, it’s best to pick an alternative snack.

Satisfying Flavor

Finally, while taste might seem like a minor detail when contemplating healthy snacks, the main point of snacks is to satisfy you. If your crackers are the epitome of health but aren’t satisfying or delicious enough, you’re bound to give in to your sugar cravings.

What Type of Crackers Are the Healthiest?

There are numerous types of crackers on the market, each claiming to be the healthiest choice. Well, reading the labels would provide you with all the information you need to assess whether the crackers are healthy.

That said, this would take hours of research. Additionally, some products don’t have a thorough ingredient list or nutrition label, especially if you’re shopping online.

Luckily, if you know what type of crackers to look for, you’ll immediately find the healthiest crackers just by looking at the product.

Healthy crackers include the following:

  • Whole grain products, such as those made with brown rice, quinoa, and oats.
  • Crackers with plenty of seeds, such as chia, flax, or pumpkin seeds.
  • Nuts in the ingredient list, like almonds and walnuts.
  • Products enriched with healthy fats, proteins, and essential micronutrients and vitamins.

What Are the Worst Crackers for Diabetics?

Unhealthy crackers are processed and full of chemicals that are harmful to your health, not to mention the sugar, carbohydrate, and sodium content. Even non-diabetic individuals should stay away from these salty carbohydrates devoid of any nutritional benefits.

If the crackers have any of the following, leave them on the shelf:

  • Crackers made from refined flour, sugar, and saturated fats.
  • Salty crackers with high sodium content.
  • Flavored crackers that are full of preservatives and artificial additives.
  • Crackers that are low in fibers and unsaturated fats.

How Do Crackers Impact Blood Sugar Levels?

Everything you consume can impact your blood sugar levels, including crackers. This primarily depends on their ingredients and the glycemic index.

Crackers made with refined flour and added sugars can cause a rapid rise in blood sugar levels, as they are quickly broken down into glucose by the body. On the other hand, crackers made with whole grains, seeds, and nuts are rich in fiber, protein, and healthy fats. 

These ingredients take time to digest and break down in the gut. They’ll still cause your blood sugar levels to rise, but they’ll do so gradually. This can help to stabilize blood sugar levels and prevent spikes and crashes.

How you consume the crackers can also significantly alter your blood sugar levels. Many people eat crackers with dips that further raise the carbohydrate content.

Instead, you should pair your crackers with a source of protein or healthy fats, such as cheese, hummus, or peanut butter. This way, you’ll slow down carbohydrate absorption and maintain a stable blood sugar level.

Frequently Asked Questions

Which crackers are good for diabetics?

Not all crackers are safe for people with diabetes. The crackers should be low in carbohydrates, high in fiber, and made with healthy ingredients. These types of crackers are less likely to cause a spike in blood sugar levels.

Can snacking between meals lead to weight gain in people with diabetes?

Snacking between meals can lead to weight gain in anyone, including people with diabetes. However, snacking is also crucial as it prevents hypoglycemia. The right snacks can also put a stop to overeating during meals and keep cravings at bay. So, not all snacks are bad! Just make sure you’re opting for healthy snacks that are low in calories and high in nutrients.

Can snacking prevent hypoglycemia in people with diabetes?

Yes. Hypoglycemia, or low blood sugar levels, can occur if a person with diabetes goes too long without eating or eats too few carbohydrates. It can also occur if they take too much insulin by accident. Eating the right snacks between meals will provide the needed carbohydrates to stabilize blood sugar levels, without significantly spiking them and subsequently causing a crash.

Are Wheat Thins good for diabetics?

Wheat Thins are made of whole grain wheat, with no saturated fats or preservatives. This should mean they’re a healthy option for people with diabetes. However, this product has 20 grams of carbohydrates, two grams of added sugar, and 200 mg of sodium. If there are no other options, Wheat Thins would be better than no snacks, but it’s best to go for crackers with fewer carbohydrates and no salt.

What Are the Best Saltine Crackers for Diabetics?

Many people believe sugar is the only determinant of healthy food for people with diabetes. That said, diabetics run the risk of hypertension. In turn, they should control their blood pressure by avoiding salty food.

This doesn’t mean you can’t enjoy your favorite snack, though! There are many salted crackers that provide a satisfying, savory taste without compromising your blood pressure.

You should look for crackers that are only topped with salt, ideally unprocessed sea salt. The crackers might also contain other seasonings that’ll satisfy your cravings without extra sodium.

For example, Simple Mills Almond Flour Crackers are an excellent option as they’re flavored with sea salt and rosemary.


Snacking is an essential element in diabetes management and maintaining overall health. That’s because snacks regulate blood sugar levels, reduce overeating, and control cravings. Not all snacks are healthy, though. 

Instead, you should carefully select snacks made with the best natural ingredients. Individuals with diabetes must also stay away from added sugar and refined flour, opting for whole grains and fiber.

Incorporating healthy crackers into your daily routine can be a simple and effective way to regulate blood sugar levels, prevent hypoglycemia, and improve overall health. Whether you prefer to snack on crackers with a dip or spread or enjoy them plain, plenty of delicious and nutritious options are available for individuals with diabetes. Making healthy crackers a regular part of your diet allows you to say goodbye to boring snacks and enjoy a happier, healthier life.

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About the Author

Inez Briand

Inez Briand is the partner of a type 1 diabetic (Ely). She has always been interested in traveling and cooking, and now that she has a partner with diabetes, her interest in cooking even more healthily has skyrocketed. She loves finding new recipes for her partner and family and sharing any food and nutrition-related articles on Diabetic & Me.

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