The Best Packaged Snacks for Diabetes, According to Dietitians

Choosing a healthy snack for diabetes is quite similar to general healthy snacking guidelines (with just a few caveats). Whether or not you have diabetes, snacks that are primarily made from whole foods, especially plant foods, are key to overall health. This means snacking on more fruits, vegetables, beans, legumes, nuts, seeds and whole grains, along with some dairy.

In addition, building snacks that contain a balance of protein, fiber and healthy fat, and limit added sugars, will not only stabilize blood sugar, which is key for diabetes management, but also give you consistent energy to live your fullest life.

While whole-food snack options are ideal, sometimes you just need something that comes in a package—whether it's for convenience or just because you feel like eating something different. The good news is that there are plenty of great options that not only taste great but help you keep your blood sugar—and health—in check.

To help you choose the best snacks for diabetes, we've rounded up an array of products spanning multiple snack categories, from popcorn and chips to yogurt, trail mix and protein bars, and everything in between.

Our Packaged Snacks for Diabetes Recommendations

• SkinnyPop White Cheddar Popcorn
• Terra Heritage Blend Chips
• Food Should Taste Good Black Bean Multigrain Chips
• Harvest Snaps Peas
• Mary's Gone Super Seed Everything Crackers
  
• Hippeas Chickpea Puffs
• Sargento Light String Cheese
• Bada Bean Bada Boom Crunchy Broad Beans
• Made Good Soft Baked Chocolate Chip Mini Cookies
• Teddie All Natural Smooth Peanut Butter
• Siggi's Black Cherry Skyr
• Good Culture Low-Fat Classic Cottage Cheese
• Wholly Guacamole Mini Cups
• Natierra Organic Freeze-Dried Strawberries
• Planters NUT-rition Omega 3 Mix
• Superseedz Dark Chocolate Sea Salt Pumpkin Seeds
• Perfect Bar Snack-Size Dark Chocolate Chip Peanut Butter Bar
• Chomps Chomplings Mini Turkey Sticks

SkinnyPop White Cheddar Popcorn

​​What we like: With a 3.5-cup serving size, this is a high volume snack that satisfies both cravings and hunger.

What to know: Some SkinnyPop flavors have added sugar (although there are multiple zero-sugar flavors like Butter, Cheddar Jalapeño, Sea Salt & Pepper and Twist of Lime).

With a generous serving size of 3.5 cups containing 2 grams of protein and 2 g of fiber, you're guaranteed to feel satisfied with this snack. It's perfectly cheesy and contains just enough crunch for a flavored popcorn. It's also made with just a handful of simple ingredients and is vegan and certified gluten-free. But if cheddar isn't your jam, almost any of the SkinnyPop savory flavors are a good option—just skip the sweet flavors that contain added sugar.

Nutrition Info for SkinnyPop White Cheddar Popcorn, per 3.5-cup serving:
150 calories, 9 g total fat, 1 g saturated fat, 0 mg cholesterol, 160 mg sodium, 15 g carbohydrates, 2 g fiber, 0 g total sugar (0 g added sugar), 2 g protein

Terra Heritage Blend Chips

​​What we like: A bit healthier than traditional potato chips, with less fat and sodium and more fiber.

What to know: Terra makes several types of veggie chips, but some varieties are higher in fat than the Heritage blend.

Made with a mix of regular, sweet and purple potatoes plus beets, this blend offers more nutrients—including some antioxidants—than most other potato chips on the market. Plus they're made with only two ingredients: vegetables and a little oil. Taste-wise, they measure up with plenty of crunch and tons of flavor.

Nutrition Info for Terra Heritage Blend Chips, per 1 oz. serving:
130 calories, 7 g total fat, 0.5 g saturated fat, 0 mg cholesterol, 105 mg sodium, 15 g carbohydrates, 2 g fiber, <1 g total sugar (0 g added sugar), 2 g protein

Food Should Taste Good Black Bean Multigrain Chips

​​What we like: Made with ingredients that are good sources of protein and fiber, including black beans, seeds and quinoa.

What to know: Ten chips counts as one serving.

The black beans give these chips a nutritional leg up with more protein and fiber than other tortilla-style chips. They contain a mix of corn, flax, sesame and sunflower seeds, lending a hearty flavor. One serving also contains more chips than many other options on the market, allowing you to enjoy a few more bites! But most importantly, they pair well with your two favorite tortilla chip dips—salsa and guacamole.

A note about tortilla chips: Depending on the type of chip you like—thick cut, thin restaurant-style, blue corn, yellow corn, white corn, etc.—there are many different options to choose from. Be mindful of serving sizes and pair with a healthy dip (see our picks below) to balance out the snack and help you stick to one serving.

Nutrition Info for Food Should Taste Good Black Bean Multigrain Chips, per 1 oz. serving:
130 calories, 6 g total fat, 0.5 g saturated fat, 0 mg cholesterol, 80 mg sodium, 16 g carbohydrates, 4 g fiber, 0 g total sugar (0 g added sugar), 4 g protein

Harvest Snaps Peas

​​What we like: Has a more generous serving size than most chips and other crunchy snacks.

What to know: Comes in 1-ounce snack bags, perfect for packed lunches and built-in portion control. 

These light and crispy baked veggie snacks are made with green peas, rice and oil, and they’re available in a variety of flavors, from Lightly Salted to Wasabi to Parmesan Roasted Garlic. Plus, with 8 g of protein and 4 g of fiber per serving, they're guaranteed to keep you full between meals.

Nutrition Info for Harvest Snaps Peas, per 1 oz. serving:
130 calories, 5 g total fat, 0 g saturated fat, 0 mg cholesterol, 75 mg sodium, 16 g carbohydrates, 4 g fiber, 0 g total sugar (0 g added sugar), 5 g protein

Mary's Gone Super Seed Everything Crackers

​​What we like: The crunchy texture and garlic-onion flavor is super craveable and pairs well with cheese or hummus.

What to know: Also available in other flavors, including Basil & Garlic, Rosemary and Jalapeño.

If you're as enthusiastic about everything seasoning as we are, you're going to love these crackers—but it's the ingredient list that really steals the show. These crackers are made with whole grains, seeds and a few spices, which make them a great snack either on their own or paired with a dip or low-fat cheese.

Nutrition Info for Mary’s Gone Super Seed Everything Crackers, per 30 g serving:
150 calories, 7 g total fat, 1 g saturated fat, 0 mg cholesterol, 280 mg sodium, 17 g carbohydrates, 3 g fiber, 0 g total sugar (0 g added sugar), 5 g protein

Hippeas Chickpea Puffs

​​What we like: These are packed with flavor, and because they’re baked, they contain less fat per serving than fried snacks. 

What to know: The single-serving snack bags contain a smaller serving of puffs (100 calories worth) compared to the full-size bag.

Remember those orange cheese puffs that came in a bag from your childhood? These chickpea puffs are reminiscent of those, except made with ingredients you can feel great about. All four flavors—nacho, barbecue, sriracha and vegan white cheddar—provide a good mix of protein and fiber. The only problem? They can be a bit addictive, so portion out your serving and eat them mindfully.

Nutrition Info for Hippeas Chickpea Puffs, per 28 g serving:
130 calories, 4.5 g total fat, 0 g saturated fat, 0 mg cholesterol, 220 mg sodium, 19 g carbohydrates, 3 g fiber, 1 g total sugar (<1 g added sugar), 4 g protein

Sargento Light String Cheese

​​What we like: Readily available in the dairy aisle of most grocery stores.

What to know: Part-skim mozzarella string cheese isn’t the same as "light." The light version contains less total fat and saturated fat, so be sure to double check the Nutrition Facts.

String cheese makes a great snack either on its own or paired with crackers, veggies or even fruit. And this Sargento Light String Cheese is a tasty option that won't break the bank. Because the majority of fat in cheese is saturated fat—which should be limited—we recommend choosing the reduced-fat mozzarella.

Nutrition Info for Sargento Light String Cheese, per 21 g serving:
45 calories, 2.5 g total fat, 1.5 g saturated fat, 10 mg cholesterol, 160 mg sodium, <1 g carbohydrates, 0 g fiber, 0 g total sugar (0 g added sugar), 5 g protein

Bada Bean Bada Boom Crunchy Broad Beans

​​What we like: The sea salt flavor contains just four ingredients: fava beans, oil, rice flour and sea salt. 

What to know: This is a snack made of actual roasted beans—not just a snack crisp made with ground beans.

If you're craving crunch and a burst of flavor—specifically, flavors like Sea Salt, Sweet Onion & Mustard, Zesty Ranch and Spicy Wasabi—these dried broad bean snacks are for you. Perfectly portioned at 100 calories with 7 g of protein and 5 g of fiber (and no saturated fat), they are not only better for you than many other salty snacks but also offer the health benefits of eating more beans.

Nutrition Info for Bada Bean Bada Boom Crunchy Broad Beans, per 1 oz. serving:
110 calories, 3.5 g total fat, 0 g saturated fat, 0 mg cholesterol, 160 mg sodium, 16 g carbohydrates, 4 g fiber, 2 g total sugar (1 g added sugar), 6 g protein

Made Good Soft Baked Chocolate Chip Mini Cookies

What we like: These gluten-free cookies are an allergen-friendly choice if you want something sweet.

What to know: With only 1 gram each of fiber and protein, these aren’t the most filling snacks.

When you want a lower-carb cookie that is made with real ingredients, this is the cookie for you. Just a little added sugar goes a long way in making these cookies perfect for satisfying a sweet craving. The mini size also allows you to eat more of them without worrying about overdoing it on the carbs. And while we don't typically think about cookies contributing vitamins to our diet, that's a nice added bonus of the added vegetable extracts found in these.

A note on cookies: Most low-carb cookies contain artificial or alternative sweeteners, which are exponentially sweeter than sugar. While these can have a place in a diabetes-friendly diet, we generally recommend limiting the use of alternative sweeteners as they can actually increase sweet cravings and appetite. Instead, look for lower-sugar options made with the real stuff, and be mindful about when and how many cookies you eat.

Nutrition Info for Made Good Soft Baked Chocolate Chip Mini Cookies, per 24 g serving:
120 calories, 6 g total fat, 2.5 g saturated fat, 0 mg cholesterol, 65 mg sodium, 14 g carbohydrates, 1 g fiber, 7 g total sugar (7 g added sugar), 1 g protein

Teddie All Natural Smooth Peanut Butter

​​What we like: It's lightly salted for flavor, but there are also unsalted smooth and chunky options available.

What to know: Natural nut butters tend to be drippy, so stir thoroughly to the bottom of the jar the first time you open it. 

This is one of the creamiest, sweetest "natural" peanut butters on the market and is made with just peanuts and salt. If chunky peanut butter is your thing, Teddie's also makes a chunky version. Pair with an apple for the perfect balanced snack.

A note about nut butters: When shopping for nut butters, the most important thing to look at is the ingredients list. Choose ones where the only ingredient is just the nut (a little salt is OK, too!). Many nut butters add unnecessary oils and sugar—skip these. Whether it's peanut butter, almond butter, cashew butter or another nut or seed, we recommend choosing the nut you like best, as every nut offers a different group of nutrients that contribute to health.

Nutrition Info for Teddie All Natural Smooth Peanut Butter, per 2 Tbsp. serving:
190 calories, 16 g total fat, 2.5 g saturated fat, 0 mg cholesterol, 125 mg sodium, 7 g carbohydrates, 3 g fiber, 2 g total sugar (0 g added sugar), 8 g protein

Siggi's Black Cherry Skyr

​​What we like: Made with skim-milk and a hint of cream for an ultra-creamy texture with only 2 grams of fat.

What to know: If you're not a fan of the cherry flavor, other low-fat skyr flavors include vanilla & cinnamon and coconut.

Most flavored yogurts are loaded with added sugar or contain alternative sweeteners, which we recommend limiting. But Siggi's has created a just-sweet-enough flavored yogurt with only 6 g of added sugar (and no alternative sweeteners!). It's also perfectly creamy and has a very "natural" black cherry flavor. It's great on its own, or for an even more nutritious snack, top it with your favorite fresh fruit and a handful of nuts.

A note on yogurts: Plain yogurt (add your own fresh fruit) is typically the best option because it doesn't contain any added sugar, and we recommend choosing Greek or Icelandic over regular yogurt for the higher protein content. However, we know that sometimes you just want something with a little more flavor, and we think this is one of the best lower-sugar options currently on the market.

Nutrition Info for Siggi’s Black Cherry Skyr, per 150 g serving:
130 calories, 2 g total fat, 1 g saturated fat, 15 mg cholesterol, 40 mg sodium, 13 g carbohydrates, 0 g fiber, 11 g total sugar (6 g added sugar), 15 g protein

Good Culture Low-Fat Classic Cottage Cheese

​​What we like: Made with a handful of simple ingredients, including milk, cream, salt and active cultures—also known as probiotics.

What to know: Contains more sodium than other brands of cottage cheese.

Of all the cottage cheese we tested, this is by far the creamiest and best-tasting option. With 14 g of protein per half-cup serving, this cottage cheese is a filling snack that can be enjoyed on its own or paired with your favorite fruit or vegetable, depending if you like it sweet or savory. Good Culture cottage cheese is higher in sodium than some other brands, though, so keep that in mind when choosing the best option for you.

Nutrition Info for Good Culture Low-Fat Classic Cottage Cheese, per ½-cup serving:
80 calories, 2.5 g total fat, 1.5 g saturated fat, 15 mg cholesterol, 340 mg sodium, 3 g carbohydrates, 0 g fiber, 3 g total sugar (0 g added sugar), 14 g protein

Wholly Guacamole Mini Cups

​​What we like: The mini cups offer built-in portion control that can help you meal plan and track nutrition.

What to know: Each package of guacamole includes four mini cups.

Guacamole, which is made primarily from avocados, is packed with nutrients from heart-healthy monounsaturated fats to fiber, potassium and antioxidants. While guacamole doesn't quite meet our protein goal for a snack, the healthy fat and fiber make up for it, both of which can slow digestion and stabilize your blood sugar. Pair with fresh veggies or a small handful of your favorite tortilla chip for a satisfying snack.

Nutrition Info for Wholly Guacamole Mini Cups, per 57 g serving:
120 calories, 10 g total fat, 2 g saturated fat, 0 mg cholesterol, 270 mg sodium, 5 g carbohydrates, 3 g fiber, 1 g total sugar (0 g added sugar), 1 g protein

Natierra Organic Freeze-Dried Strawberries

​​What we like: These are an all natural option to satisfy a sweet craving, with zero added sugar.

What to know: On their own, they’re not a good source of fiber or protein.

If you're looking for a sweet, crunchy snack that pairs well with nuts, seeds or even plain yogurt, these strawberries are for you. They're free from added sugar, lower in carbohydrates than most other dried and dehydrated fruits, and are an excellent source of vitamin C.

A note on dried fruit: Dried fruit can be part of a healthy diabetes diet, but it's important to be mindful of the number of carbohydrates found in dried fruit. Because water is removed, the per-serving amount of carbs is typically higher than in whole fruit. Many dried fruits contain over 30 g of carbs per serving (the ones here contain 20 g). When choosing dried fruits, look for ones without added sugar and choose fruits that are a little higher in fiber like figs, strawberries, blueberries, apricots and prunes. We also recommend pairing dried fruit with nuts or another food that contains protein and healthy fats to slow digestion.

Nutrition Info for Natierra Organic Freeze-Dried Strawberries, per 23 g serving:
90 calories, 0.5 g total fat, 0 g saturated fat, 0 mg cholesterol, 0 mg sodium, 20 g carbohydrates, <1 g fiber, 19 g total sugar (0 g added sugar), 1 g protein

Planters NUT-rition Omega 3 Mix

​​What we like: The nuts in this mix are lightly salted with only 25 milligrams of sodium per serving.

What to know: Also available in single serving packs, but the serving size is larger for these, with 100 more calories.

A delicious, sweet-and-savory blend of nuts and fruit makes this a healthy snack when you need an energy boost. It's full of poly- and monounsaturated fats—both great for heart health. The mix of nuts and seeds also provides a variety of nutrients such as magnesium, potassium and iron.

Nutrition Info for Planters NUT-rition Omega 3 Mix, per 3 Tbsp. serving:
160 calories, 11 g total fat, 1.5 g saturated fat, 0 mg cholesterol, 25 mg sodium, 12 g carbohydrates, 1 g fiber, 6 g total sugar (2 g added sugar), 4 g protein

Superseedz Dark Chocolate Sea Salt Pumpkin Seeds

What we like: These Superseedz pair rich chocolate with heart-healthy nutrients.

What to know: Also available in Pink Himalayan Salt and Vermont Maple Sugar & Sea Salt flavors.

When you're craving a little chocolate, these chocolate-dusted pumpkin seeds are the perfect solution. They're packed with heart-healthy nutrients, including mono- and polyunsaturated fats, magnesium and potassium, as well as some plant-based iron, making them as nutritious as they are delicious. They also come with a super simple ingredient list with only a little added sugar, making them the clear winner in this category.

A note on flavored nuts and seeds: When choosing a flavored nut or seed, look for options with little to no added sugar and a reasonable amount of sodium.

Nutrition Info for Superseedz Dark Chocolate Sea Salt Pumpkins Seeds, per ¼-cup serving:
150 calories, 12 g total fat, 2 g saturated fat, 0 mg cholesterol, 105 mg sodium, 6 g carbohydrates, 2 g fiber, 3 g total sugar (3 g added sugar), 7 g protein

Perfect Bar Snack-Size Dark Chocolate Chip Peanut Butter Bar

​​What we like: Ingredients include fruit and vegetable powders that add valuable vitamins, minerals and antioxidants.

What to know: Although this bar contains some added sugar, most of it comes from organic honey.

This is a smaller, snack-sized version of Perfect Bar's standard Dark Chocolate Chip Peanut Butter Bar, which tastes like raw cookie dough (yum!). It's a well-balanced bar with healthy fats, fiber and protein, made mostly from whole foods, and even includes some vegetables (though you'd never know). What could be more perfect?

Nutrition Info for Perfect Bar Snack-Size Dark Chocolate Chip Peanut Butter Bar, per 25 g serving:
130 calories, 8 g total fat, 1.5 g saturated fat, 5 mg cholesterol, 40 mg sodium, 9 g carbohydrates, 1 g fiber, 7 g total sugar (5 g added sugar), 6 g protein

Chomps Chomplings Mini Turkey Sticks

​​What we like: These individual meat sticks don’t require refrigeration and offer grab-and-go convenience.

What to know: Also available in full size jerky sticks, although they’re higher in sodium.

If you’re looking for a convenient, protein-packed snack that doesn’t need refrigeration, these mini turkey sticks are perfect. Unlike other jerky brands, Chomps meat sticks are all-natural and sugar-free, containing no nitrates or sweeteners. With only 35 calories, you have room to pair a turkey stick with a piece of fruit or a few whole-grain crackers for a balanced and filling snack.

Nutrition Info for Chomps Mini Turkey Sticks, per 1-stick serving:
35 calories, 1.5 g total fat, 0.5 g saturated fat, 20 mg cholesterol, 170 mg sodium, 0 g carbohydrates, 0 g fiber, 0 g total sugar (0 g added sugar), 5 g protein

The Bottom Line: The Best Packaged Snacks for Diabetes

No matter what you're in the mood for, each of the snacks on our list makes great diabetes-friendly choices. If you want something sweet, grab a Perfect Bar Snack-Size Dark Chocolate Chip Peanut Butter Bar (view at Amazon) or a packet of Made Good Soft Baked Chocolate Chip Mini Cookies (view at Amazon). Want something salty and crunchy? You can't go wrong with Harvest Snaps Peas (view at Amazon) or Bada Bean Bada Boom Crunchy Broad Beans (view at Amazon). And if you're looking to satisfy a chocolate craving, a handful of Superseedz Dark Chocolate Sea Salt Pumpkin Seeds (view at Amazon) should do the trick.

Choosing a Packaged Snack for Diabetes

Choosing the best diabetes-friendly packaged snacks starts with reading food labels. The ingredient list and nutrition facts can help you choose nutritious snacks that won’t wreck blood sugar.

Check the Ingredients

In general, aim to get a balance of carbs (ideally reaching for high fiber options most of the time, plus plenty fruits and veggies), healthy fats and proteins that are lower in saturated fat (e.g., poultry and seafood).

We also suggest being mindful of added sugar (for general health and the impact it can have on blood sugar) plus saturated fat and sodium (as those with diabetes are at higher risk of heart-related complications).

Look at the Nutrition Information

To choose the best packaged snacks for blood sugar control, be sure to check the nutrition information. Nutrients to check that relate to blood sugar control include:

• Protein: Protein does not spike blood sugar levels. It helps slow down the digestion of carbohydrates, which prevents a rapid rise in blood sugar. We chose snacks that contain at least 2 grams of protein, but the higher the protein per serving, the better.
• Fiber: Fiber is a type of carbohydrate that isn’t absorbed and doesn’t raise blood sugar. Like protein, fiber also slows the absorption of other carbohydrates, including added sugars. Look for a snack that delivers some fiber.
• Carbohydrates: Snacks with protein and fiber don’t give you a free pass on carbohydrates. One serving of carbohydrates is equal to 15 grams, so look for snacks around that amount per serving to keep carbohydrate consumption in check. Both natural and added sugars are counted as total carbohydrates, so keeping carbs low will also help you keep your sugar intake low.

Because people with diabetes are twice as likely as someone without diabetes to develop heart disease, it's also important to follow heart-healthy eating guidelines, such as limiting saturated fat and sodium.

• Calories: We sought out snacks that clocked in under 200 calories. Remember, a calorie surplus can lead to weight gain and can increase heart disease risk.
• Saturated Fat: Aim for a snack that delivers two or fewer grams of saturated fat.
• Sodium: Ideally, your snack will deliver no more than 360 milligrams sodium, which is just shy of 25 percent of your daily limit on a sodium-restricted diet (1,500 milligrams per day) or 16 percent of the daily 2,300 milligram recommendation.

Consider the Convenience Factor

In our list, we tried to recommend easily accessible snacks that can be found at most stores. This way, you can find a nutritious and blood-sugar-friendly option whether you’re at your neighborhood grocery store, traveling or swinging into a convenience store when you realize you forgot to pack a snack. Most of our self-stable picks are also available from major online retailers, so you can stock up or even create a subscription so you always have a well-stocked supply of your favorites.

If you need on-the-go snacks or dislike portioning your own snacks, look for single serving snack packs. Not only are individual snack pouches easy to toss in a lunch bag or keep in the car, they’re also pre-portioned to help you stick to your calorie and macronutrient guidelines.

Our Search for the Best Packaged Snacks for Diabetes

When evaluating the hundreds of snacks that span the grocery store shelves, we considered the following when making our picks for this list:

• Taste
• Nutrition (see guidelines below)
• Ingredients list (e.g., Are whole foods the foundation of this snack?)
• Availability (i.e., Can you get them at most grocery stores or easily online?)
• Price (i.e., We aimed to cover a range of budgets.)

Nutrition Guidelines

When making our selections, all products had to fit within the following parameters, which are both carb-conscious and heart-healthy.

• 200 calories or less
• < 2 grams saturated fat
• < 360 milligrams sodium
• 15 grams carbohydrates or less (equal to 1 carbohydrate serving)
• > 2 grams protein

You'll notice that a handful of our picks contain slightly more carbohydrates per serving (up to 20 g per serving). We recommend these products because they also contain more fiber and protein or other beneficial nutrients than other available products. Rounding guidelines for carbohydrate servings suggest that up to 20 g of carbohydrates count as one carbohydrate serving. These guidelines are similar to our homemade diabetes-snack snack guidelines.

Common Questions

What makes a snack diabetes friendly?

Diabetes-friendly snacks should help you keep your blood sugar levels within the normal range. Snacks can help keep blood sugar from dipping too low between meals, but they shouldn’t spike blood sugar after eating them. Foods that contain slower-digesting nutrients, like protein, fiber and unsaturated fats, can help balance blood sugar. The fewer carbohydrates and sugar in a snack, the more blood sugar-friendly it will be. Since having diabetes increases the risk of heart disease, diabetes-friendly snacks should also be heart healthy—that is, low in saturated fat and sodium.

What kinds of snacks help keep blood sugar stable?

The most blood sugar-friendly snacks supply a mix of fiber, protein and/or healthy fats, all of which are digested more slowly than starches and sugars that spike blood sugar. Examples of blood sugar-friendly snacks include cheese with fresh fruit, nuts, avocado toast made with 100% whole-grain bread, steamed edamame and reduced-fat milk or yogurt.

What snacks have a low glycemic index?

The glycemic index (GI) measures how carbohydrates impact blood sugar. Carbohydrate-containing foods are rated between 0 and 100 based on how much they increase blood sugar. Foods with a low GI have a rating of 55 or less, while high GI foods are rated 70 or higher.

Low GI foods include most fruits, non-starchy vegetables, reduced-fat dairy, beans, nuts and seeds. If you have diabetes, you can use this information to help you choose snacks that won’t cause a big rise in blood sugar. Examples of snacks with a low GI include celery with peanut butter, plain fat-free or low-fat yogurt with blueberries, and veggies with hummus.

There are other blood-sugar friendly snacks not included on the GI because they don’t contain any carbohydrates. Remember, the GI only rates foods with carbs. Examples include canned tuna packed in water, hard-boiled eggs and low-sodium deli turkey.

What are the best bedtime snacks for diabetes?

In some people with diabetes, blood sugar drops at night. An evening snack can help keep blood sugar levels stable and keeps blood sugar levels from dipping too low while you sleep. That being said, not everyone with diabetes needs a bedtime snack. Track your blood sugar in the evenings and consult with a healthcare provider if you’re not sure if eating before bed is helping or hurting your blood sugar control.

The best snacks for keeping blood sugar steady overnight should contain protein, fiber, and a bit of unsaturated fat. Bedtime snacks should also have no more than 15 to 20 grams of carbohydrates and be low in added sugar.

Examples of balanced evening snacks for diabetes include a reduced-fat string cheese with a few multi-grain crackers, sliced veggies with guacamole or hummus, apple slices with nut butter, a handful of low-sodium nuts, or a serving of reduced-fat yogurt with berries.

What snacks should you limit if you have diabetes?

People with diabetes should limit snacks that contain a lot of added sugars, including candy, chocolate bars, cookies and other dessert-like baked goods. These foods tend to be high in carbohydrates and sugar, with little fiber or protein to buffer the rise in blood sugar. Some snacks that seem like healthy choices contain high levels of hidden added sugars, such as flavored yogurts, granola bars and dried fruit, so be sure to check the nutrition label.

If you have diabetes, you should also limit salty snacks, like chips and pretzels, and those that contain saturated fats, like pastries and full-fat dairy. Being mindful of sodium and saturated fat intake can help lessen the risk of developing high blood pressure and heart disease.

Our Trusted Expertise

Sarah Anzlovar, M.S., RDN, LDN, is a registered dietitian with over 10 years of experience in private practice, corporate wellness and food and nutrition communication. She wrote the original version of this article. Her work has appeared in EatingWell, Fit, Mind, Verywell and Health, and she has been featured as an expert in Better Homes & Gardens, Health and Shape.

Sharon Lehman, RD, a registered dietitian with over six years of experience researching and writing about cooking, food and nutrition, also contributed to this article. It was edited by Kayleigh Drake, a former full-time baker and current EatingWell commerce editor and contributor to publications such as Food & Wine, The Spruce Eats and Simply Recipes, and it was reviewed by Brierley Horton, M.S., RD, senior commerce editor, who has 15 years of experience reporting, writing, and editing nutrition and health content.