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10 Diabetes-Friendly Snacks for Balanced Energy

Snacking plays an important role in managing diabetes. The right snacks provide energy, satisfy cravings, and keep blood sugar stable between meals. Avoid energy crashes and fluctuations by choosing snacks with a healthy balance of protein, fiber, and smart carbs. Here are 10 great options:

Veggies and Hummus

Hummus provides satiating protein and fiber. Pair it with crunchy, low-carb vegetables like carrots, celery, or bell peppers.

Apple Slices with Peanut Butter or Other Nut Butter

The protein and healthy fats in nut butter help balance the natural sugars in fresh fruit.

Plain Greek Yogurt with Berries

Protein-packed Greek yogurt mixed with antioxidants and fiber from fresh berries makes a nutrient powerhouse. Choose plain yogurt over flavored to minimize sugar intake.

Cottage Cheese and Tomato

The protein in cottage cheese paired with vitamin C from tomato makes for an energy-boosting duo.

Roasted Chickpeas

Chickpeas are high in filling protein, fiber, and smart carbs. Roast them yourself with a little olive oil and spices.

Tuna Salad Lettuce Wrap

Swap out bread and wrap tuna salad in a lettuce leaf for a low-carb, on-the-go snack. If you want a vegan alternative, check out this recipe for a filling and healthy swap.

Trail Mix

Create your own healthy mix with nuts, seeds, and a little dried fruit for fiber and sweetness.

Nuts and Fruit

Protein and fiber packed nuts with dried fruit balances sugars and provides lasting energy.

Cucumber and Goat Cheese

Sodium in goat cheese can help prevent diabetic low blood sugar. Pair it with refreshing cucumber for a savory snack.

Avocado Toast

Opt for whole-grain or seed bread and mash fiber-rich avocado on top for a balanced snack.

Incorporate a variety of these diabetes-friendly snacks into your daily meal plan to satisfy hunger, prevent energy crashes, and manage blood sugar effectively.

Need help looking for healthier alternatives? Let’s chat.

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  1. Tamara on January 24, 2024 at 2:05 pm

    These are delicious options, and I love that there’s fruit. Sometimes I feel like even fructose is super bad, and you better just eat veggies.
    My new non sweet, healthy treat is a sandwich from walnut (partly whole grain) bread, turkey, reduced fat camembert and some arugula).

    • Karen Admin on January 24, 2024 at 8:15 pm

      I encourage you to be wary of any reduced fat foods. They will often have flavor enhancers that are not healthy.

  2. Kebba Buckley Button on January 24, 2024 at 5:37 pm

    Karen, I am so with you on these! Chick peas, especially, have more protein than eggs, a well as being rich in potassium, which I need. One thing– I have avocado toast with no toast– for me, plain bites of avocado are very tasty! Thanks for a great list.

    • Karen Admin on January 24, 2024 at 8:12 pm

      I’m an avocado lover too. There are so many options that are healthy and tasty, You just have to use your imagination.

  3. Kimberly W on January 24, 2024 at 9:31 pm

    You know you had me at the first suggestion! JP made chickpeas in the air fryer the other night with a Nashville Hot seasoning, they were so flavorful with a great kick, super satisfying! I have nuts and fruit in my oatmeal every morning and like you and Kebba, looooove avocado.

    Welp, now I’m hungry! Thanks for sharing!

    • Karen Admin on January 24, 2024 at 10:17 pm

      Chickpeas are amazing in their versatility. I use them in all sorts of things. I also try to use the aquafaba (chickpea water) when I remember to save it. There is a wonderful chickpea ratatouille recipe on my website that I absolutely love! Enjoy!

  4. Martha on January 25, 2024 at 2:38 am

    Great list even for non-diabetics. I make my own trail mix and tuna or salmon on lettuce are my favorites.

    • Karen Admin on January 25, 2024 at 5:24 pm

      I agree Martha…these are great options for anyone wanting to make healthy choices

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