Are you looking for some healthy snacking options to help manage your diabetes? Snacks can be an important part of a diet, but if you have diabetes, it is important to keep the carbohydrate content low.
Not all snacks are created equal — and having diabetes doesn’t mean you have to miss out on delicious food!
In this post, we will discuss 29 tasty low-carb snacks that won’t spike your blood sugar levels: from plantain chips to protein bars and beyond. Read on for our top picks for managing diabetic health with great-tasting snacks.
Low-Carb Snacks For Managing Diabetes
Managing diabetes is no easy feat, but being mindful of food choices can go a long way. Low-carb snacks are an important part of a diet for those with diabetes because they help to keep blood sugar levels steady. Eating the wrong kind of snacks can cause spikes in glucose levels which can be detrimental to overall diabetic health.
10 Reasons Why It Is Important To Keep Carbohydrate Content Low When Snacking
- Carbohydrates are broken down into glucose, the body’s main source of energy; thus consuming a high-carb snack can cause blood sugar levels to spike quickly.
- People with diabetes have difficulty regulating their blood sugar levels, so it is important to opt for snacks that will help them maintain a steady level and manage their health.
- Low-carb snacks provide slow-release energy over a long period of time, providing more sustained energy throughout the day compared to high-carb foods which provide short bursts of intense energy followed by an inevitable crash in mood and performance.
- Eating low-carb snacks helps reduce cravings as they satisfy hunger without causing spikes in blood sugar levels and food cravings afterward due to increased insulin production after eating carbohydrates
- Eating low-carb snacks can prevent diabetes complications such as heart disease, stroke, eye problems, and kidney disease by keeping glucose levels within desired ranges
- Low-carb snacks do not contain added sugars or syrups which can be detrimental to both physical and mental health as these sweeteners contribute to obesity and addiction
- Eating less carbohydrates encourages your body to burn fat instead of using carbohydrates as fuel during exercise activities
- Low-carb snacking can help to reduce weight as eating fewer carbohydrates means your body isn’t getting the energy it needs from glucose and thus starts to burn fat instead
- Low-carb snacks help to maintain a healthy gut by providing prebiotic fibers which feed beneficial bacteria in the digestive tract
- Low-carb snacking helps to keep cholesterol levels in check as carbohydrates can raise LDL cholesterol levels and increase the risk of heart disease and stroke.
These are just a few of the benefits that come with choosing low-carb snacks over high-carb ones! With so many tasty options available, it’s easy to find something delicious that won’t negatively impact your diabetes management.
30 Tasty Low-Carb Snacks That Won’t Spike Blood Sugar Levels
Here are 30 favorite diabetes-friendly snacks that can provide sustained energy and keep your blood sugar levels steady:
- Vegetable chips — These make a great crunchy snack, full of fiber and healthy fats. Try dipping them in hummus or guacamole for extra flavor.
- Nuts and seeds — Almonds, walnuts, pumpkin seeds, cashews, and more make a great snack that’s full of protein and healthy fats.
- Coconut flakes — These are high in fiber, iron, and magnesium as well as being low in carbs. Sprinkle them on yogurt or oatmeal, or just enjoy them as a snack.
- Hard-boiled eggs — Eggs are packed with protein and healthy fats, making them an excellent low-carb snack option. Boil a batch and store them in the fridge for easy snacking on busy days.
- Greek yogurt — This is a great source of protein and is full of probiotics, which can help support your digestive health.
- Cheese — Full-fat cheese is low in carbohydrates and high in healthy fats, making it a great snack for diabetics. Stick with hard cheeses like cheddar or Swiss.
- Olives — Olives are packed with healthy fats and are low in carbs. They make a great addition to salads or just enjoy them as a snack.
- Avocado — This creamy fruit is full of healthy fats and fiber, making it an excellent snack option for diabetics. Enjoy with whole grain crackers or on its own.
- Cucumber and hummus — Cucumbers are extremely low in carbohydrates and make a great dipper for high-protein hummus.
- Berries — Most berries are low in carbs, making them a great snack option for diabetics. Enjoy them on their own or with a dollop of Greek yogurt for added protein.
- Celery and peanut butter — Crunchy celery is low in carbs, and adding a dollop of all-natural peanut butter adds protein and healthy fats.
- Edamame — This lightly salted soybean snack is full of fiber, protein and healthy fats, making it an excellent choice for diabetics.
- Chia pudding — Chia seeds are high in fiber and healthy fats, and when added to almond or coconut milk they make a creamy and delicious snack.
- Turkey slices — Make your own turkey slices with lean deli meat for a high-protein snack that won’t spike your blood sugar levels.
- Kale chips — These crunchy snacks are full of minerals and vitamins, making them an excellent low-carb snack.
- Popcorn — Enjoy popcorn without the added sugar or salt for a light, airy snack that’s high in fiber and low in carbs.
- Walnut butter — This is a great alternative to peanut butter and is full of healthy fats and protein. Enjoy it with sliced apples or celery sticks.
- Seaweed snacks — Seaweed is an excellent source of vitamins and minerals, making it a great snack for diabetics.
- Pickles — Pickles are low in carbs and provide the perfect crunchy, salty snack.
- Dark chocolate — Enjoy small pieces of dark chocolate for a sweet treat that’s low in carbs and full of antioxidants.
- Tuna salad — Make your own tuna salad with light mayo or Greek yogurt for a high-protein snack that won’t spike blood sugar levels.
- Turkey jerky — Turkey jerky is full of protein and makes an excellent snack for diabetics on the go.
- Applesauce — Enjoy applesauce with no added sugar or make your own using natural sweeteners like honey or maple syrup.
- Trail mix — Create your own trail mix with nuts, seeds and dried fruit for a nutritious and delicious snack.
- Cottage cheese — Full-fat cottage cheese is low in carbs and full of protein, making it an excellent snack choice for diabetics.
- Carrot sticks — Enjoy carrot sticks as a crunchy snack that’s low in carbs.
- Tomato slices — Take advantage of tomatoes’ high lycopene content and enjoy them as a snack with a sprinkle of salt and pepper.
- Pumpkin seeds — Pumpkins are packed with protein, minerals, and healthy fats, making their seeds an excellent low-carb snack choice.
- Smoothies — Make your own smoothies with low-carb fruits like berries, grapefruit, and melon for a nutritious and delicious snack.
Table With The Nutritional Information For Each Snack
| Snack | Serving Size | Calories | Fat (g) | Carbohydrates (g) | Fiber (g) | Protein (g) |
|---|---|---|---|---|---|---|
| Vegetable chips | 1 oz | 140 | 7 | 16 | 3 | 2 |
| Nuts and seeds | 1 oz | 160-200 | 13-18 | 2-8 | 2-4 | 4-8 |
| Coconut flakes | 1 oz | 187 | 18 | 6 | 4 | 2 |
| Hard-boiled eggs | 1 large | 78 | 5 | 1 | 0 | 6 |
| Greek yogurt | 6 oz | 100-150 | 0-6 | 6-8 | 0 | 15-20 |
| Cheese | 1 oz | 90-120 | 6-10 | 0-2 | 0 | 6-8 |
| Olives | 1 oz | 45-60 | 4-6 | 0-2 | 1-2 | 0-1 |
| Avocado | 1/2 medium | 120 | 10 | 6 | 5 | 1 |
| Cucumber and hummus | 1 serving | 100-150 | 5-10 | 10-15 | 2-4 | 4-8 |
| Berries | 1 cup | 50-80 | 0-1 | 5-15 | 2-8 | 0-1 |
| Celery and peanut butter | 1 serving | 150-200 | 12-16 | 4-6 | 2-3 | 6-8 |
| Edamame | 1 cup | 189 | 8 | 14 | 8 | 17 |
| Chia pudding | 1 serving | 200-300 | 10-20 | 20-30 | 8-12 | 4-6 |
| Turkey slices | 2 slices | 60-80 | 1-2 | 0-2 | 0 | 10-15 |
| Kale chips | 1 oz | 150 | 8 | 12 | 4 | 4 |
| Popcorn | 1 cup | 30-50 | 1-2 | 5-10 | 1-2 | 1-2 |
| Walnut butter | 2 tbsp | 200-250 | 20-24 | 2-4 | 2-4 | 4-6 |
| Seaweed snacks | 1 oz | 30-40 | 2-3 | 2-3 | 1-2 | 1-2 |
| Pickles | 1 pickle | 5-10 | 0 | 1-2 | 0 | 0-1 |
| Snack | Serving Size | Calories | Fat (g) | Carbs (g) | Fiber (g) | Protein (g) |
|---|---|---|---|---|---|---|
| Dark chocolate | 1 oz (28 g) | 170 | 12 | 13 | 3 | 2 |
| Tuna salad | 1/2 cup | 140 | 7 | 2 | 0 | 18 |
| Turkey jerky | 1 oz (28 g) | 80 | 1 | 6 | 0 | 15 |
| Applesauce | 1/2 cup | 50 | 0 | 13 | 2 | 0 |
| Trail mix | 1/4 cup | 180 | 12 | 15 | 3 | 5 |
| Cottage cheese | 1/2 cup | 90 | 5 | 2 | 0 | 10 |
| Carrot sticks | 1 cup | 50 | 0 | 12 | 4 | 1 |
| Tomato slices | 1 cup | 30 | 0 | 7 | 2 | 1 |
| Pumpkin seeds | 1 oz (28 g) | 160 | 14 | 4 | 1 | 8 |
| Smoothies | 1 cup | 100-200 | 0-5 | 20-40 | 2-5 | 1-5 |
Note: The calorie, fat, carb, fiber, and protein content of smoothies can vary widely depending on the specific ingredients used. The values listed here are estimates based on typical ingredients used in low-carb smoothies.
Conclusion
With so many delicious and nutritious snacks available to diabetics, there’s no need to feel deprived or restricted. From cheese and olives to edamame and pumpkin seeds, these low-carb snack options are sure to satisfy your cravings while keeping your blood sugar levels in check.
Enjoy them on their own or pair them with other healthy ingredients for a complete meal that won’t spike your glucose levels.
So next time you’re looking for something tasty yet diabetes-friendly, consider one of the above snacks!