If you have type 2 diabetes, snacks are a smart way to keep your blood glucose levels under control between meals. If your Registered Dietitian suggests daily snacks with about 30 grams of carbohydrates per serving, you’ll find lots of delicious ideas here!
What is a healthy snack?
Carbohydrate-rich foods make the biggest difference to your blood glucose levels, so it’s important to be consistent with the amount of carbohydrate in your snack.
Larger snacks should contain about 30 grams of carbohydrate. This is the amount found in two slices of bread or a medium banana. Carbohydrates are also found in sweets such as pastries, chocolate and candy. These options are not very nutritious and should be chosen less often, if at all.
When choosing carbohydrate-rich foods:
- Choose fewer products that are made from sugar and white flour.
- Choose more vegetables, fruit, legumes and whole grains like oats, barley, brown rice and whole wheat.
The large snacks listed below have 30 grams of carbohydrate each. They contain about 150-250 calories.
Mid-day snacks
Your eating plan may include a snack in the morning or the mid-afternoon. Here are some delicious and nutritious options.
- 250 mL (1 cup) skim milk latte or chai tea with 45 g (1½ oz) small cranberry bran muffin
- 175 mL (3/4 cup) hot oatmeal with 60 mL (¼ cup) blueberries
- 28 g (1 oz) reduced-fat cheddar cheese with 4 rye crisp bread crackers
- 250 mL (1 cup) of sliced carrots and ½ whole grain pita dipped in 60 mL (2 tbsp) hummus
- 250 mL (1 cup) romaine lettuce topped with 125 mL (½ cup) chickpeas and 15 mL (1 tbsp) oil and vinegar dressing
- 125 mL (½ cup) cooked quinoa with 15 mL (1 tbsp) sunflower seeds and 6 chopped dried apricots – sprinkle with cumin or cinnamon
Post work-out snacks
Being physically active can help improve blood glucose control. Choose a snack that contains carbohydrates and a small amount of protein.
- 75 g (2.5 oz) chicken breast (skinless) with 125 mL (1/2 cup) roasted sweet potatoes and 125 mL (1/2 cup) carrots
- 1 hard-boiled egg, 6 whole wheat cracker squares and 125 mL (½ cup) grapes
- 1 medium banana with 2 tbsp walnuts
- 1 small (65 g) bran muffin with 1 oz (28 g) low fat (7% MF) cheese
- ½ whole wheat tortilla (10 in/25cm), 30mL(2 Tbsp) of refried beans and 125 mL (½ cup) of diced tomatoes
- 1 low-fat whole grain granola bar and 125 mL (½ cup) skim milk
Evening snacks
Unwind after a long day with one of these snack ideas. If you have an early dinner, have a bedtime snack about two or three hours later. It may help control your blood glucose in the morning.
- 1 small sliced apple or pear dipped in 175 mL (¾ cup) plain low fat yogurt
- 30 g (1 oz) high-fibre cereal such as bran flakes and 125 mL (½cup) skim milk
- 15 mL (1 tbsp) almond butter spread on 1 medium banana
- Homemade trail mix: 30 g high-fibre cereal with 15 mL (1 tbsp) raisins and 30 mL (2 tbsp) unsalted nuts
- 125 mL (½ cup) low-fat frozen yogurt topped with 250 mL (1 cup) mixed berries
- 1 whole grain English muffin topped with tomato sauce, 30 g (1 oz) melted mozzarella cheese (16% milk fat) and your favourite vegetables
Need some more snack ideas?See the Diabetes Menu Plan for Prevention and Managementor Small Snacks for Type 2 Diabetes.
Sugar-free snacks
Be careful when choosing sugar-free foods that say “made for people with diabetes.” You may find this term on sugar-free cookies, cake and ice cream. Sugar-free foods can still contain carbohydrates that have to be counted as part of your diet. They may also be high in fat, sodium or calories, so it is important to read Nutrition Facts tables.
Sweet-tasting sugar-free snacks might also have sugar alcohols. Eating too much sugar alcohol can cause an upset stomach, bloating and diarrhea in some people.
Bottom line
Snacks are a good way to keep blood sugar levels stable between meals. And, you can mix it up! The snacks listed above can be used at any time of day, as long as they fit in your meal plan. Stick with about 30 grams of carbohydrate per snack and follow your dietitian’s advice.
You may also be interested in:
Diabetes Menu Plan for prevention and management
Video: Focus on Carbohydrate
Healthy snack choices for people with diabetes
Last Update – October 13, 2020
FAQs
Fruit and vegetables contain a good mix of nutrients like vitamins, minerals and fibre. Other snacking options include unsalted nuts and seeds, oatcakes, rice cakes, wholegrain crackers, or unsweetened yogurts.
What are the best snacks for type 2 diabetes? ›
Fruit and vegetables contain a good mix of nutrients like vitamins, minerals and fibre. Other snacking options include unsalted nuts and seeds, oatcakes, rice cakes, wholegrain crackers, or unsweetened yogurts.
What is the number one snack to lower blood sugar? ›
But there is one food that stands alone as the best snack for lower blood sugar: nuts. Nuts are delicious, nutritious and incredibly versatile as far as snack foods go. Plus, they can be stored at room temperature (or in the freezer for longer periods) and are great for grab-and-go snacks.
Can a diabetic eat Ritz crackers? ›
If you have diabetes and are using a carbohydrate counting meal plan, choose a snack that has 15 to 30 grams of carbohydrate, unless your meal plan includes more. Snacks with 15 grams of carbohydrate include: 17 grapes. 7 Ritz crackers.
What is the best bedtime snack for Type 2 diabetic? ›
As a general rule of thumb, diabetic snacks should be no more than 10-15 grams of carbohydrates. Balanced snacks include; peanut butter crackers, milk and graham crackers, low sugar yogurt, ½ turkey sandwich, or cottage cheese and ½ cup of fresh fruit.
What food has zero effect on blood sugar? ›
Foods with little impact
- Carrots. These are considered non-starchy (as are string beans, tomatoes, mushrooms, peppers, broccoli, asparagus and cauliflower) and good in a diabetes diet.
- High-fiber grains. ...
- Bran cereal. ...
- Potatoes. ...
- Cottage cheese. ...
- Lentils. ...
- Strawberries and raspberries.
What drink at bedtime lowers blood sugar? ›
Drinking water is an excellent way to stay hydrated without consuming sugar. Green tea, cow's milk, and fermented milk (kefir) could also help you manage your blood sugar responses. Coffee also contains compounds that may help regulate blood sugar, but confirming this requires more research.
What are the 5 worst foods for blood sugar? ›
10 Worst Foods for Your Blood Sugar
- KETCHUP. ...
- WHITE PASTA. ...
- BAGELS. ...
- ARTIFICIAL SWEETENERS. ...
- FRUIT JUICE. ...
- ENERGY BARS. ...
- LOW-FAT SWEETENED YOGURT. ...
- SPORTS DRINKS AND ENERGY DRINKS. Energy drinks and sports drinks carry all the woes of fruit juice with the added no-no of more sugars.
What kind of chips can a diabetic eat? ›
Chips
- Siete Sea Salt Grain Free Tortilla Chips.
- Lays Baked Original Potato Chips.
- Southern Snacks Baked Sweet Potato Chips.
Is peanut butter ok for diabetics? ›
Peanut butter contains essential nutrients, and it can be part of a healthful diet when a person has diabetes. However, it is important to eat it in moderation, as it contains a lot of calories. People should also make sure their brand of peanut butter is not high in added sugar, salt, or fat.
Are graham crackers a healthy snack for diabetes? People with diabetes can certainly enjoy graham crackers, keeping in mind that one serving contains about 22 grams of total carbs and 6–8 grams of total sugar. Stick to one serving for a snack and pair with foods high in fiber and protein for balance.
Are sunchips ok for diabetics? ›
Sun Chips are sometimes given a health halo because they're made with whole grains as opposed to potatoes. Starches digest faster than grains, so Sun Chips, which are made with corn, wheat, rice flour and oat flour, may not give you as much of a blood sugar spike.
What foods can Type 2 diabetics eat freely? ›
There is no special diet for individuals living with prediabetes or type 2 diabetes. The key is to follow a nutritious, balanced diet. People can try increasing the amounts of vegetables, beans, legumes, fruit, and whole grains they eat. Lean protein is also very important.
What can a Type 2 diabetic eat for sweets? ›
Examples of some diabetes-friendly desserts include:
- granola (with no sugar added) and fresh fruit.
- trail mix with nuts, seeds, roasted pepitas, and dried cranberries.
- graham crackers with nut butter.
- angel food cake.
- chia seed pudding.
- low sugar avocado mousse.
- frozen yogurt bites made with plain Greek yogurt and berries.
What can a Type 2 diabetic eat to bring sugar down? ›
Eating protein — from meat and fish, tofu, nuts, eggs, and cheese — with carbs can slow that flow of glucose and help stabilize blood sugar. “Proteins hold back the sugars, slow them down, and then release them into the bloodstream slowly so that your blood sugar stays in a more normal range,” O'Meara says.
Do patients with type 2 diabetes still need to eat snacks? ›
Some people with type 2 diabetes who take insulin or other medicines that can cause low blood sugar (hypoglycemia) may also benefit from eating snacks during the day.