There are numerous snacks that can boost energy all the while being low in fat, sugar, and salt which diabetics can enjoy. Choosing healthy snacks and monitoring portion sizes is crucial for proper diabetes management as a way of controlling sugar levels and maintaining a healthy weight.
Here is a list of healthy snacks (along with portion sizes) recommended by the ADA.
- 15 almonds
- 3 celery sticks with 1 tablespoon peanut butter
- 5 baby carrots
- 5 cherry tomatoes with 1 tablespoon ranch dressing
- 1 hard-boiled egg
- 1 cup cucumber slices with 1 tablespoon ranch dressing
- 1 cup fresh blueberries
- 1 cup salad greens with 1/2 cup diced cucumber and a drizzle of vinegar and oil
- 1 frozen sugar-free popsicle
- 1 cup light popcorn
- 2 saltine crackers
- 10 goldfish crackers
- 1 cup sugar-free gelatin
- 1 string cheese stick
- 8 green olives
- 2 tablespoons pumpkin or sesame seeds
- whole avocado
- cup dried fruit and nut mix
- 1 cup chicken noodle soup, tomato soup (made with water), or vegetable soup
- 1 small apple or orange
- 3 cups light popcorn
- 1/3 cup hummus with 1 cup raw fresh cut veggies, such as green peppers, carrots, broccoli, cucumber, celery or cauliflower
- 1 cup cottage cheese with cup canned or fresh fruit
- 1 cheese quesadilla (made with one 6-inch corn or whole wheat tortilla, 1 ounce shredded cheese and cup salsa)
- 2 four-inch rice cakes with 1 tablespoon peanut butter
- 5 whole wheat crackers and 1 stick of string cheese
- 1 turkey sandwich (made with one slice whole wheat bread, 2 ounces turkey and mustard)
- 1 cup tuna salad with 4 saltines
- 6 ounces light yogurt with cup berries, such as blueberries, blackberries and raspberries.
- 1 English muffin with 1 teaspoon low-fat tub margarine.
- 3/4 cup whole-grain cereal with cup fat-free milk.
- 1 medium banana with 1 tablespoon peanut butter.
These snacks can help curb hunger and reduce fatty food craving.
Even though the above snacks are healthy, they should still be consumed in moderation – there is such a thing as too much of a good thing, too. Avoid eating and snacking in front of the TV or computer screen as it can lead to mindless munching which contributes to overeating.
Related: Tips to reduce diabetes complications