Low-Carb Snacks for Diabetics

Low-carb snacks can help diabetics control blood sugar and reduce medication reliance. Whether you’re on the go or fighting afternoon cravings, choosing the right snack is crucial.

A low-carb diet, where less than 10% of daily calories come from carbohydrates, has been shown to improve blood sugar control, reduce the need for medication, and minimize the risk of diabetes-related complications. These diabetes-friendly options are low in carbs, rich in nutrients, and designed to support steady energy and better blood sugar control.

Key Takeaways

• Ideal low-carb snacks include eggs, berries, cucumbers, almonds, cottage cheese, beef jerky, chia pudding, and tuna salad.
• Most snacks contain under 10g of net carbs and include fiber, protein, or healthy fats to slow glucose absorption.
• Studies show low-carb diets improve A1C levels and reduce the risk of diabetes-related complications.
• Avoid starchy and high-GI snacks like chips, white bread, sugary drinks, and sweets.
• Snack regularly (every 2–3 hours) and stay hydrated to prevent blood sugar dips or spikes.

Snacks and Diabetes Overview

Diabetes is a chronic illness that affects one in every 10 U.S. citizens. It’s when a person’s body can’t produce as much insulin as it should. 

To help you understand why this can be a problem, let’s look at the role of the hormone. 

When we eat a calorically dense meal, our digestive system will break it down into smaller parts. One of these components is simple glucose. 

This will cause your blood sugar levels to spike, resulting in your pancreas secreting insulin. 

The hormone helps blood sugar travel into cells where we can store it for later use. 

So, if you don’t produce enough insulin, some sugar will remain in your bloodstream. It’ll keep circulating in your body over and over. 

This can have many adverse effects on your health. For instance, it may cause heart disease, kidney failure, and even vision loss.

To counteract these issues, most diabetics rely on insulin injections.  

Advantages of Snacks for Diabetics

Some people think that snacking isn’t a good idea for people with diabetes. Yet, this is not always the truth. 

In fact, eating many small meals throughout the day can do wonders for the disorder. This is especially true if you rely on insulin injections. 

That’s because the hormone will cause your blood sugar levels to decrease. If they drop too low, this can lead to a hypoglycemic coma. 

Therefore, you should ensure your blood sugar levels are steady throughout the day. That’s when snacks come into play. 

They’ll balance out your blood sugar and keep you functioning in tip-top shape. 

Other than that, regular snacking can help reduce your appetite. It’ll control your hunger so you don’t overeat during breakfast, lunch, or dinner. 

Not only will this make dealing with diabetes easier, but it may help you lose weight.

Types of Snacks for Diabetics

While some treats may benefit diabetics, not all snacks are suitable. For instance, sodas and creamsicles can do more harm than good.

When picking out a snack, make sure that it’s low in sugar and carbohydrates. Carbohydrates break down into glucose in your digestive system.

Yet, the meals also need to be high in vitamins and minerals to keep your energy levels up.

Because of that, it can be tricky to find the perfect snack. Thankfully, we can help you out with that.

18 Healthy Snacks for Diabetics

Now that you know how snacks can aid you with managing diabetes, let’s cover some of the best treats to keep your blood sugar in control.

Strawberries

Our first snack option is strawberries. These fruits are good for you and can also keep your blood sugar levels low. 

That’s because strawberries don’t contain much sugar or carbs. 

They’re also an excellent source of vitamin C and manganese. Plus, they can provide potassium and fiber to aid digestion. 

Since strawberries are low in sugar, you can eat quite a few for a snack. For a person with diabetes, a one-and-a-quarter cup serving portion should be ideal. 

It’ll give you a boost of energy and keep you full for a few hours. In addition, it’ll taste sweet and fresh, with a hint of tanginess. 

If you aren’t a huge fan of strawberries, you can opt for blueberries instead. Although, you’ll need to reduce the portion. 

With blueberries, try not to eat more than half a cup of the fruit. 

Almonds

Almonds are one of the most popular snack options for people with diabetes. That’s because they’re small and easy to carry around. 

Plus, they have many health benefits. For starters, almonds are high in magnesium and vitamin E.

Both are essential nutrients for a healthy diet. In addition, nuts contain a lot of dietary fiber, which can help relieve constipation and reduce bloatedness. 

Almonds can contribute to your daily calcium intake. That means you’ll be able to grow strong bones that can resist fractures. 

Yet, nuts also contain a sizable amount of fat, so you have to be careful how many you eat. 

The serving portion should be around an eighth of a cup. 

Hard-Boiled Eggs

Most of us grew up eating eggs for breakfast. They’re high in protein and healthy unsaturated fats, making them the perfect way to start the day. 

They’ll give you a boost of energy and keep your blood sugar low. In addition, they can help you reduce your fasting blood sugar levels. 

Eggs also contain a wide variety of nutrients, including vitamins B12, B, and D, which can improve your mood. 

Start by eating one large hard-boiled egg. If you still feel a little peckish, you can have another. 

Yet, try to limit your intake to two eggs per snack. 

Cucumber rolls

Cucumber rolls may be the best option for those looking for a light snack to hold them over until lunch. 

You can prepare them in a few minutes with ingredients you already have in your pantry. You only need a few cucumbers, tomatoes, and a little lemon juice.

Start by finely chopping up the tomatoes. Then, sprinkle the lemon juice on top. 

After that, cut your cucumbers lengthwise. Try to make the slices as thin as possible. 

Next, lay out a slice of cucumber and top it off with a spoonful of your tomatoes. Finally, roll them up, and you’re ready to eat. 

This will boost your intake of vitamins K, B, and C. Once you try one of these rolls, it’ll be tough to stop eating them. 

Yet, it’s best to limit the intake to five or six rolls. 

Low-Fat Cottage Cheese

If you’re a dairy lover, cottage cheese may be the perfect snack. It’s creamy and can keep you feeling full for a couple of hours. 

Plus, cottage cheese is an amazing source of calcium, which is crucial for healthy bones and teeth. 

Moving on, some versions of this cheese contain probiotics. These are good bacteria that will maintain your digestive system. 

To top it all off, cottage cheese is low in carbohydrates. In fact, a half-cup serving only contains about four to five grams of carbohydrates.

Yogurt

If you want a snack, you can eat it at your desk, and try yogurt. It’s easy to pack and transport. 

Besides that, you can eat it quickly without making a mess. Plus, it has countless health benefits. 

First, it provides protein, vitamins, calcium, and probiotics. This makes it a complete snack that’s rich in nutrients. 

Not only can yogurt enhance your heart health, but it’s also delicious. Yogurt is creamy with a tangy aftertaste. 

That makes it a simple way to spice up your diet without spending hours in the kitchen. You can also add fruits to give the meal a hint of sweetness. 

Try sprinkling on a few strawberry or blueberry slices to a cup of yogurt and enjoy your snack. 

Veggie Slices

Some people struggle with staying full for long periods. This will cause a drop in energy levels and leave them feeling miserable. If that’s the case, then veggie slices may be the answer you’re looking for. 

Most vegetables don’t contain many carbs, so you can eat more of them, which should keep you full for longer. 

You’re also free to choose any vegetables you like, including cucumbers, carrots, lettuce, and broccoli. 

However, not all vegetables are suitable for people with diabetes. Potatoes, corn, and peas have a high glycemic index, which can cause blood sugar spikes. 

This doesn’t mean you can eat these veggies. It only indicates that you’ll have to consume small amounts of them to control your blood sugar. 

Veggies and Hummus

If veggie slices are too plain, try eating them with hummus. The dip is hearty, creamy, and mouth-watering. 

It’ll add a flare to the veggies that’ll have you returning for more. 

Hummus is also good for diabetics because it’s high in protein, fiber, and unsaturated fats. 

For that reason, hummus can keep you feeling full for hours after the snack. It also contains antioxidants, vitamins, minerals, potassium, and iron. 

Generally, you don’t want to eat more than a third of a cup of hummus a day. Otherwise, you’ll consume much more fat than you need. 

Popcorn

Most people think of popcorn as a movie snack, but that shouldn’t stop you from enjoying the treat daily. 

Plain popcorn is an excellent snack for people with diabetes since it only contains small amounts of carbs. 

That means you can have two to three cups of the snack without worrying about your blood sugar rising. 

In addition, the treat is a good source of polyphenols and antioxidants that can have many beneficial effects on health. 

For example, it will improve your blood circulation, easing off your daily activities and helping you heal wounds faster. 

Other than that, polyphenols can aid with digestion. 

Cauliflower Bites

Potato chips are one of the world’s most popular snacks. People of all ages and backgrounds enjoy the crispy treat.

Yet, they’re not particularly good for people with diabetes. That’s because they’re oily and usually have a high carb and fat content. 

Luckily, there’s a healthier alternative on the market. Cauliflower bites are the way to go when looking for a crispy snack. 

All you have to do is throw your cauliflower into the oven for about half an hour. Then, you’ll have a crunchy treat that’s tasty and healthy. 

Plus, you can add any spices you like to flavor the bites. If you don’t have the time to make them yourself, you can buy pre-packaged cauliflower bites online. 

Egg Muffins

Anyone who eats hard-boiled eggs for breakfast for a while will get bored. Fortunately, there are hundreds of ways to spice up the dish. 

One of the easiest methods is to make egg muffins. For this dish, you’ll need the following:

• 5 large eggs
• ½. Once you have the components, chop your veggies and throw them in a large bowl.Then, crack the eggs on top and add the milk. After that, spoon the mixture into a muffin tin and bake it for about 30 minutes. Finally, season your muffins and dig in. This recipe will make about three muffins, but you shouldn’t eat them all in one sitting. Instead, spread them out over two to three meals.

Avocados

Most people think of avocados as the most nutritious fruit on the planet, and they’re right.

That’s because it has a high concentration of monosaturated fats. Not only can these reduce the chances of heart disease, they can also help you lose weight.

Moving on, you can eat the fruit as is or turn it into guacamole. That way, you’ll have another dip option for your veggie slices.Although guacamole is a lot more fat than hummus, For that reason, it’s good practice to limit your daily intake to about half an avocado.

Beef Jerky

No road trip is complete without beef jerky. It’s an amazing snack option for people who are always on the go.

You can eat it in a flash and don’t have to refrigerate it.

Beef jerky also provides a lot of iron and vitamin B12, which aid with growth and development. To top it all off, an ounce of the snack only contains about six grams of carbs.

Yet, beef jerky typically has a high salt content. So, to ensure you don’t consume too much sodium, limit yourself to eight pieces a day. 

Peanut Butter Protein Balls

Peanut butter balls were all the rage in the early 2000s. They’re sweet and salty and are easy to make.

You need only peanut butter, a little powdered sugar, and unsalted butter. Sadly, this recipe is unsuitable for people with diabetes.

Yet, there’s another simple version that’ll reduce the fat content. Instead of powdered sugar, you can use protein powder.

Plus, you can substitute butter for coconut oil. This will give you a treat that melts in your mouth and itches any sugar cravings. Finally, eating more than one peanut butter ball in one sitting is not a good idea. 

Apples and Peanut Butter

As a diabetic, it’s important to ensure that you eat plenty of fruits and vegetables. However, this can get a little old pretty fast.

Yet, you can make eating fruits more fun in a few ways. For example, dipping them in peanut butter.

It’s rich in vitamins E and B6, iron, magnesium, zinc, and selenium. Unfortunately, peanut butter is also high in unsaturated fats. Because of that, you should only eat about two tablespoons per meal. 

Tuna Salad

A tuna salad is an excellent choice if you’re looking for a snack that’s high in protein and low in carbs. First, fish has an exceptionally high amount of omega-3 fatty acids. These acids can reduce cholesterol levels and improve brain function.

Tuna may also help improve eyesight. Interestingly, the dish is simple to prepare. Start with about three and a half ounces of tuna. Then, chop up a few vegetables, such as lettuce and bell peppers.

You can be as creative as you like with your choice of veggies. After that, combine all the ingredients in a bowl and sprinkle with lemon juice. 

Roasted Chickpeas

Legumes are generally a good option for people with diabetes. That’s because they can suppress appetite and blood sugar concentration.

Thankfully, chickpeas are no different. These legumes are appetizing and good for you. When roasted, they have a pleasant crunch that’s ideal for snacking. You need about one and a half cups of chickpeas to make this dish. Spread them onto a baking sheet, then drizzle olive oil on top. After that, you can sprinkle spices and herbs on the dish. In this step, you can be as creative as you like. You may also add a little rosemary and garlic powder.

Chia Seed Pudding

If you have a sweet tooth, try a chia seed pudding. The majority of dietitians refer to chia seeds as a superfood. This is due to their high vitamin and mineral concentration.Chia seeds have a high fiber content, which can help keep blood pressure low. They can reduce inflammation and enhance glucose and insulin tolerance. To make this dish, start with half a cup of your favorite milk. You can use any type, but almond milk adds a pleasant nutty aftertaste. On top of that, add about an ounce of chia seeds and one packet of stevia. Then, you’ll have to wait a couple hours for the seeds to bloom. They’ll double in size, and the mixture will thicken up. Lastly, garnish the dessert with a couple of strawberries and dig in.

Tips for Snacking as a Diabetic

At this point, you should know that you want to reduce carbs and sugars in your diet. However, there are a few other factors you should consider when snacking.

Salt Content

While salt won’t cause your sugar levels to surge, it’ll cause a spike in blood pressure. This, in turn, will increase your insulin resistance.

Snack Timetable

When snacking, it’s good practice to keep an eye on when you eat. To keep their blood sugar levels balanced, people with diabetes snack every two to three hours. 

However, this may change depending on your condition. That’s why you should have a glucometer. This will tell you when your sugar levels are low enough for your next snack. 

Water Intake

Water is your best friend as a person with diabetes for many reasons. For starters, it won’t increase your blood sugar levels. 

Other than that, it’ll help keep you full between meals. Finally, water can flush out excess sugar from your bloodstream.

Conclusion

If you’re looking for low-carb snacks for diabetics, there are many options. Some of our favorites include egg muffins, strawberries, and cucumber rolls. 

Yet, you can also try out beef jerky, avocados, and tuna salads. 

If you have a sweet tooth, peanut butter protein balls or chia seed pudding may be for you.

Other than that, be sure to monitor your salt intake. Finally, remember to drink plenty of water and snack on a regular schedule.