The following snacks are recommended for people with diabetes:
- Unsweetened Yogurt
Unsweetened yogurt is a good snack choice for diabetics. It is rich in high-quality protein and calcium, helping maintain muscle health and bone density. Probiotics in yogurt help regulate intestinal flora and may have a positive effect on improving glucose metabolism. Avoid products with added sugars such as high-fructose corn syrup and maltose. The recommended daily serving is about 100–150 grams (one small cup). - Plain Nuts
Plain nuts such as walnuts, almonds, cashews, etc., are rich in unsaturated fatty acids, dietary fiber, and plant protein. They help increase satiety and stabilize postprandial blood glucose. They have a very low glycemic index but relatively high calories, so intake must be strictly controlled. The recommended daily amount is about 10–15 grams, equivalent to 2–3 walnuts or 8–10 almonds. Other suitable options include plain peanuts and pistachios, which contain healthy fats and fiber. - Low-Sugar Fruits
Some low-sugar fruits can be eaten between meals, such as strawberries, blueberries, cherries, grapefruit, cherry tomatoes, and kiwifruit. These fruits are high in vitamin C and antioxidants, with a relatively slow rise in blood glucose.It is recommended to eat them between meals, such as around 10 a.m. or 3 p.m., to avoid blood glucose spikes right after a main meal. Control portion sizes: for example, 5–8 strawberries or 1–2 segments of grapefruit.Fruits should be eaten whole, not juiced. Juicing destroys dietary fiber and speeds up sugar absorption, leading to larger blood glucose fluctuations. - Whole-Wheat Crackers
Choose whole-wheat or high-fiber crackers with whole-wheat flour listed first in the ingredients and no added sugar. These snacks are rich in complex carbohydrates and fiber, which are digested and absorbed slowly, helping prevent rapid blood glucose rises. They can be used for a quick snack but must be counted toward your total daily carbohydrate intake.They are best paired with a small amount of protein, such as a slice of cheese or a few nuts, to further slow blood glucose rise. Always check the nutrition label and choose products low in fat and sodium. - High-Fiber Snacks
Examples include dried vegetable chips (non-fried) and hummus. Make sure vegetable chips are not fried.