In This ArticleView AllIn This Article1. Chia Pudding2. Roasted Beans3. Popcorn4. Popped Sorghum5. Prunes6. Oats7. Berries8. Nuts9. ApplesWhat to Look For in a Diabetes-Friendly Snack
In This ArticleView All
View All
In This Article
Chia Pudding
Roasted Beans
Popcorn
Popped Sorghum
Prunes
Oats
Berries
Nuts
Apples
What to Look For in a Diabetes-Friendly Snack
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Photo: Casey Barber
From keeping you from getting hangry to avoiding wolfing down the next meal—snacks can offer many benefits. For starters, snacks can deliver essential nutrients to get you closer to meeting critical dietary needs that many people may fall short on. Not to mention, they can help sustain healthy blood sugar levels, a primary part of healthy living for people with diabetes. According to the Centers for Disease Control and Prevention, 1 in 10 people have diabetes, and 1 in 3 have prediabetes, a risk factor for developing type 2 diabetes in the future. Whether you have type 2 diabetes or prediabetes, making good meal and snack choices helps keep your blood sugar levels healthy. “High-fiber foods, especially those high in soluble fiber, have been shown to improve glycemic control in people with diabetes,” saysSteph Magill, M.S., RD, CD, FAND.
The #1 Snack for Weight Loss When You Have Insulin Resistance, According to a Dietitian
Chia pudding is a tasty snack to enjoy at any time of the day. “If you’re looking for a high-fiber snack that will keep you satisfied for hours and help lower your blood sugar, then adding chia pudding to your snack rotation is a must, " says Dani Lebovitz, M.S., RDN, CSSD, CDCES, a certified diabetes care and education specialist in Franklin, Tennessee, and author ofWhere Does Broccoli Come From? A Book of Vegetables. The easy-to-make pudding is jam-packed with fiber from chia seeds—pair it with fiber-rich fruit, and you’re on your way to stabilizing your blood sugars. “The soluble fiber found in chia seeds slows digestion, preventing a spike in blood sugar and may improve your insulin resistance,” says Lebovitz. Try ourCocoa-Chia Pudding with Raspberriesfor a whopping 13 grams of fiber per serving.
Here’s anotherwhole grain(and popcorn alternative) brimming with nutrients to stabilize blood sugar. “Sorghum is an ancient grain that naturally provides fiber, antioxidants and many other important nutrients that support those with diabetes. Instead of snacking on popcorn, popping grains of sorghum results in a satisfying snack that doesn’t get stuck in your teeth like the OG movie-time snack can do. Sorghum is also an incredibly sustainable grain, making it a great option for those who are focused on making choices that are Earth-friendly. " saysLauren Manaker, M.S., RDN, LD, a registered dietitian nutritionist and owner ofNutrition Now, LLC.
Grandpa was right; prunes really are good for you! Not only are they apoop-promoting food, but they may help keep your diabetes in check too. Prunes with no added sugars have one of the lowest glycemic index levels of all dried fruit. One serving contains 3 grams of natural fiber to help support steady blood sugar levels and digestive health, says New Jersey-based dietitianErin Palinski-Wade, RD, CDCES, author of2 Day Diabetes Diet. “Often people with diabetes feel they need to steer clear of dried fruit, but that isn’t the case,” says Palinski-Wade. If prunes aren’t all that appealing, you can try them in many ways! Palinski-Wade shares a pro tip for sneaking prunes into your eating routine without the fuss. She recommends pureeing prunes and using them as a sugar substitute in baked goods.
According to theAmerican Heart Association, having diabetes increases the likelihood of high cholesterol, a major contributor to cardiovascular disease. “Oats are well known for their cholesterol-lowering effect, and they’re great for blood sugars too! I love to incorporate them into my diet as oatmeal for breakfast, energy balls for a quick snack on the go, or into hearty banana oat muffins!” saysCaroline Thomason, RD, CDCES, a northern Virginia-based dietitian and diabetes educator. If you can think beyond having oatmeal for breakfast, you can include oats any time of the day. “They make a great anytime snack, and packets of instant oats can be taken anywhere. Choose varieties that do not have added sugar,” says Magill. Our trustyOvernight Steel-Cut Oatsrecipe offers vitamins B12 and E as well as 7 grams of fiber to better meet fiber goals. And ourPeanut Butter-Oat Energy Ballswill help you beat an afternoon slump.
Strawberries, blackberries, raspberries and blueberries contain many antioxidants, including anthocyanins and flavonoids. Antioxidant levels are often lower in people with diabetes, per a 2019 study inAdvances in Food and Nutrition Research. Bioactive compounds like antioxidants may improve insulin sensitivity, which improves blood sugar control and could combat diabetes complications. “Out of all the different kinds of fruit, berries are one of the most blood-sugar-friendly due to their high fiber content and low glycemic effect. One cup of berries, for example, will pack 5 grams of fiber for just 15 grams of total carbs!” says Thomason. Raspberries bring the highest amounts of fiber, with9 grams in 1 cup, nearly one-third of what’s needed daily!
Nutspack an impressive nutrition trioof fiber, protein and healthy unsaturated fats. And they’re low in carbohydrates, making them ideal to include in a diabetes-friendly diet. Whether almonds, walnuts, peanuts or pecans, nuts are filling and can lessen between-meal hunger. “Pistachios are a good source of plant protein and fiber with 6 grams of protein and 3 grams of fiber per 1/4-cup serving,” says Burgess. Other winning nutrients in nuts are iron, vitamin E, zinc and magnesium. Magnesium might aid in blood sugar control, per a 2023 study inNutrients. “To spice up or change the flavor of your almonds, add cinnamon and sugar, cocoa powder, ranch powder, salt and vinegar or Parmesan cheese,” saysMolly Snyder, RDN, LDN. If you’re not so nuts over nuts, try nut butter and use it as a dip for sliced apples, strawberries or unsweetened banana chips.
Gut health supports overall health, and that includes diabetes health too. Imbalance in your gut bacteria, or dysbiosis, can drive inflammation and insulin resistance–worsening diabetes, according to a 2020 study inBiomedicines. Applesmay boost gut healthwith their prebiotic fiber, which feeds healthy gut bacteria (probiotics) so they can live. “Envy apples provide 3 grams of fiber per serving along with antioxidants and a satisfying crunch and flavor. What makes Envy apples so appealing is that their flesh stays whiter for longer, making them a great snack option for people who don’t love eating sliced apples that are slightly browned,” says Manaker.
The Bottom Line
Ultimately, your need for between-meal eats depends on multiple factors, including your health history, whether you’re on insulin, your physical activity levels and your eating pattern. Aiming for the right balance that aligns with your lifestyle and health goals is vital tomanaging your diabetes. Talk to your primary care provider, registered dietitian or certified diabetes educator to develop a customized meal plan that considers the timing of your meals and snacks. Our library of recipes, meal plans and articles atDiabetes Diet Centercan support and empower you to manage your diabetes your way.
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