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Snack Savvy: 14 Diabetic Snack Ideas

Get tips on when to snack and must-have ideas for pairing a complex-carbohydrate choice with a protein-packed food for the perfect diabetic snack that's a cinch to whip together. Plus, print your own Snack Attack Card Pack to keep on hand on slide 17!

Choosing the Right Snacks for Your Diabetic Diet

Thanks to newer diabetes medications that don't provoke low blood glucose, snacking is often a matter of preference. Although snacks can help control hunger, they can also lead to excess calorie intake. When you do choose a snack, make it nutritious using the ideas shown here. If you'd like to cut extra calories but you snack to avoid frequent lows due to certain diabetes pills (sulfonylureas and meglitinides) or insulin, talk with your provider about adjusting your medication regimen.

Satisfying Snacking Tips

In general, you may need a snack if:

-- your regular mealtime will be delayed

-- it helps keep your hunger in check between meals

-- you're truly hungry and not simply bored or stressed

-- it helps you meet your daily calorie goal

-- you exercise first thing in the morning

-- your exercise session is strenuous and/or lasts more than an hour

-- testing reveals you're prone to hypoglycemia during the night

-- you've just treated a hypoglycemic reaction and it's not near mealtime

-- it improves your blood glucose control

Based on your daily calorie allotment, keep snacks between 100 and 200 calories each. To help slow the rise in your blood sugar and satisfy hunger longer, pair a protein-rich food with a nutritious complex-carbohydrate choice.

Carb Choice + Protein Choice = Satisfying Snack

Pears & Cheese

Carb: 1/2 large pear

Protein: 1 ounce President Light Brie Cheese

NUTRITION INFORMATION

130 calories, 4.5 g total fat (2.5 g saturated fat), 15 mg cholesterol, 230 mg sodium, 15 g carb, 3 g fiber, 7 g protein

Easy Veggies

Carb: 1 cup raw kohlrabi sticks

Protein: 1/2 cup Cascadian Farm Shelled Edamame, thawed

NUTRITION INFORMATION

126 calories, 4 g total fat (0 g saturated fat), 0 mg cholesterol, 34 mg sodium, 15 g carb, 7 g fiber, 9 g protein

Raisins & Seeds

Carb: 1 mini box Sun-Maid Raisins

Protein: 2 tablespoons Eden Organic Dry Roasted Pumpkin Seeds

NUTRITION INFORMATION

145 calories, 8 g total fat (1.5 g saturated fat), 0 mg cholesterol, 50 mg sodium, 14 g carb, 3.5 g fiber, 5 g protein

Quick & Easy Quesadilla

Carb: 2 Mission Extra Thin Yellow Corn Tortillas

Protein: 1/4 cup finely shredded reduced-fat cheddar cheese

Microwave to melt the cheese. Serve with 1/4 cup salsa, which counts as a free food (under 20 calories, and less than 5 grams of carbohydrate).

NUTRITION INFORMATION

160 calories, 7 g total fat (3.5 g saturated fat), 20 mg cholesterol, 230 mg sodium, 16 g carb, 2 g fiber, 9 g protein

Open-Face Bagel Melt

Carb: 1/2 Thomas' 100 Percent Whole Wheat Bagel Thin, toasted

Protein: 1 slice Kraft Reduced-Fat Swiss Cheese + 1 slice Oscar Mayer Natural Oven Roasted Turkey Breast

NUTRITION INFORMATION

145 calories, 5.5 g total fat (2.5 g saturated fat), 23 mg cholesterol, 267 mg sodium, 12 g carb, 2.5 g fiber, 13 g protein

Cheese Toast

Carb: 3 slices Old London Salt-Free Whole Grain Melba Toast

Protein: 1/4 cup low-fat ricotta cheese + freshly ground black pepper

NUTRITION INFORMATION

120 calories, 3 g total fat (2 g saturated fat), 20 mg cholesterol, 150 mg sodium, 15 g carb, 2 g fiber, 9 g protein

Apples & Peanut Butter

Carb: 1 small apple, cut into wedges

Protein: 2 tablespoons PB2 Powdered Peanut Butter

Dieters love this low-fat peanut butter powder. Just add water and stir.

NUTRITION INFORMATION

105 calories, 1.5 g total fat (0 g saturated fat), 0 mg cholesterol, 95 mg sodium, 20 g carb, 4.5 g fiber, 5 g protein

Rice Thins with Sunflower Seed Butter

Carb: 2 slices Real Foods Whole Grain Rice Thins

Protein: 4 teaspoons MaraNatha Sunflower Seed Butter

Sunflower seed butter is a super source of the antioxidant vitamin E.

NUTRITION INFORMATION

166 calories, 8 g total fat (1 g saturated fat), 0 mg cholesterol, 63 mg sodium, 15 g carb, 3 g fiber, 7 g protein

Cottage Cheese & Carrots

Carb: 1 cup raw carrot chips

Protein: 4-ounce Breakstone's Snack Size Small Curd Lowfat Cottage Cheese

Get 100 percent of your daily vitamin A in one serving of carrot chips.

NUTRITION INFORMATION

125 calories, 2.5 g total fat (1.5 g saturated fat), 15 mg cholesterol, 455 mg sodium, 14 g carb, 2 g fiber, 12 g protein

Crackers & Cheese

Carb: 10 Reduced-Fat Wheat Thins crackers

Protein: 2 pieces Weight Watchers Natural Reduced-Fat Cheddar Cheese Snacks

NUTRITION INFORMATION

171 calories, 8 g total fat (4 g saturated fat), 15 mg cholesterol, 344 mg sodium, 15 g carb, 1 g fiber, 8 g protein

Mini Tuna Sandwich

Carb: 3 slices Rubschlager 100 Percent Whole Grain Cocktail Rye Bread + 3 diced cherry tomatoes

Protein: 3-ounce pull-top can Chicken of the Sea Chunk Light Tuna in Water

Add 1/4 cup diced cucumbers -- a free food -- to keep the tuna moist.

NUTRITION INFORMATION

165 calories, 2 g total fat (0 g saturated fat), 40 mg cholesterol, 420 mg sodium, 17 g carb, 2 g fiber, 20 g protein

Fruit & Nuts

Carb: 1 bag (1/2 cup) Brothers-All-Natural Fuji Apple Fruit Crisps

Protein: 1 ounce (49 kernels) dry-roasted, salted shelled pistachios

NUTRITION INFORMATION

200 calories, 13 g total fat (1.5 g saturated fat), 0 mg cholesterol, 115 mg sodium, 16.5 g carb, 5 g fiber, 6 g protein

Strawberries & Yogurt

Carb: 3/4 cup sliced strawberries

Protein: 6 ounces Chobani Plain Nonfat Greek Yogurt

NUTRITION INFORMATION

140 calories, 0 g total fat, 0 mg cholesterol, 81 mg sodium, 16 g carb, 2.5 g fiber, 18 g protein

Mini Pizza

Carb: 1/2 EarthGrains 100 Percent Whole Wheat Thin Bun, 1/2 cup thinly sliced veggies, and 1 tablespoon pizza sauce

Protein: 1/4 cup shredded part-skim mozzarella cheese

Assemble pizza and microwave about 30 seconds or until melted. Sprinkle with fresh basil or dried oregano, if desired.

NUTRITION INFORMATION

141 calories, 6 g total fat (3 g saturated fat), 15 mg cholesterol, 293 mg sodium, 14 g carb, 3 g fiber, 9.5 g protein

Snack Attack Card Pack

Download the PDF and print your own card pack of these 14 snack ideas plus many more. The cards print 4 per page on 8-1/2 x 11-inch paper (you will need 6 sheets). Print on cardstock or heavyweight paper for sturdier cards. Each card includes one snack recipe plus the nutrition information. With these cards on hand, you can cure your next snack attack with a healthful and tasty treat!

Download Your Snack Attack Card Pack Now!

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