We all get hungry in between meals. So instead of reaching for those chips and nasty saltine crackers, opt for one of these easy tasty snacks instead.
They are all low in carbs and perfectly diabetic friendly – of course!
1. Olives
Olives make the perfect snack. They are full of healthy monounsaturated fats and contain all the same benefits extra virgin olive oil offers – the ability to lower blood glucose, increase insulin sensitivity, lower cholesterol, reduced risk of heart disease and just improve overall health. When it comes to diabetes, monounsaturated fats are the best types of fats to eat – you'll also find this type of fat in avocados and nuts.
Olives are a great source of antioxidants – vitamin E, flavonoids, and polyphenolic compounds that all reduce oxidative stress and inflammation.
Just grab a handful, chew them slowly and thoroughly, and your hunger pangs will soon be entirely satisfied.
Nutrition Facts: 10 olives: Calories (Energy): 50g Fat: 4.70g Carbohydrate: 2.80g Fiber: 1g Sugar: 0g Protein: 0.40g.
2. Cucumber
Cucumbers are low in calories – being mostly made up of water, which makes them perfect for quenching thirst and hunger.
According to Organic Facts:
“The flesh of cucumbers is rich in vitamins A, C, and folic acid while the hard skin of cucumbers is rich in fiber and a range of minerals include magnesium, molybdenum, and potassium.”
Tip: Cucumber rounds make the perfect cracker replacement. They are crisp, provide a firm base, and aren't overly powerful on taste. So you can top them with whatever you like for a super healthy diabetic snack. Or, even use them as crackers for dips. The idea is to replace your processed crackers with cucumber crackers instead (see recipe below).
Nutrition Facts: Half cup slices: Calories (Energy): 8g Fat: 0.06g Carbohydrate: 1.89g Fiber: 0.3g Sugar: 0.87g Protein: 0.34g.
3. Blueberries
Blueberries contain anthocyanins and other polyphenols that act as powerful antioxidants. It is believed that these antioxidants help improve the overall metabolic changes that occur in type 2 diabetes, having positive effects on blood glucose, cholesterol, reduced insulin resistance, could possibly be protective of the pancreas, and help decrease inflammation.
Tip: You don't want to chow down on too many blueberries at once. But they're great to top some cottage cheese, or eat with a small handful of nuts.
Nutrition Facts: Per half cup (74g): Calories (Energy): 42g Fat: 0.24g Carbohydrate: 10.72g Fiber: 1.8g Sugar: 7.37g Protein: 0.55g.
4. Cheese
Having a couple of slices of full fat cheddar cheese is great for on the go and incredibly satisfying. Yes, I did say full fat!
Personally I've always chosen the full fat varieties and recent research has shown that full fat is better than low fat when it comes to dairy – it's also a lot more satisfying and lower in carbs, too.
Quoted from Independent, Dr Ulrika Ericson, from Lund University, Sweden said:
“Those who ate the most high-fat dairy products had a 23 percent lower risk of developing type 2 diabetes than those who ate the least.”
The two main reasons cheese is so satisfying is it's full of both protein and fat, which satisfy our appetites very quickly. Be sure to choose a decent cheddar cheese – none of that processed stuff – okay!
Tip: Try topping your cucumber rounds with some tasty cheese, wrap a slice in some lettuce leaves, or eat it with some tomato (no crackers needed).
Nutrition Facts: One slice (28g): Calories (Energy): 114g Fat: 9.47g Carbohydrate: 0.37g Fiber: 0g Sugar: 0g Protein: 6.73g.
5. Nut butters – peanut butter
Nut butters..Mmm…delicious. Hazelnut butter, cashew butter, almond butter and just good ol' peanut butter – these all make the perfect snack.
Tip: Eat one tablespoon straight as a snack, with a few blueberries, spread it on some celery, serve it with some carrot sticks, or even top your cucumber rounds with a dash of your favorite nut butter.
And just on a side note, when it comes to peanut butter, choose natural peanut butter – there's no need to buy it loaded up with sugar, salt, and preservatives when you can buy it natural – the way it's meant to be. 🙂
Nutrition Facts: Peanut butter, 1 Tbsp (16g): Calories (Energy): 100g Fat: 8g Carbohydrate: 3g Fiber: 1g Sugar: 1g Protein: 5g.
6. Celery
Celery is very underrated. It's so high in fiber that it fills you up quickly, it contains small amounts of most vitamins and minerals, and it's incredibly low in calories so you can eat it as a ‘free' food – meaning eat as much as you want.
Eat it on it's own, fill it with peanut butter, cottage cheese, dip it in guacamole, wrap it in some ham – it really is very versatile. And, it also happens to be cheap to buy.
Nutrition Facts: 1 medium stalk (40g): Calories (Energy): 6g Fat: 0.07g Carbohydrate: 1.90g Fiber: 1g Sugar: 0.54g Protein: 0.28g.
7. Macadamia nuts
Like olives, macadamia nuts are high in monounsaturated fat, which have been shown to regulate glucose balance and improve insulin sensitivity.
Most nuts are very high in fat. And although it's the healthy kind, nuts are only meant to be eaten in small portions so just have one small handful and chew them well for higher satisfaction.
Try combining nuts with carbohydrates as this has been shown to reduce the post meal glucose response. So, have some with your blueberries, strawberries or other diabetic friendly fruits.
Nutrition Facts: Per half cup (67g): Calories (Energy): 481g Fat: 50.77g Carbohydrate: 9.26g Fiber: 5.8g Sugar: 3.06g Protein: 5.30g.
8. Cottage cheese
Proteins are made up of amino acids and some sources of protein don't contain all the amino acids – but cottage cheese does. That means it's a complete protein source!
You could literally eat cottage cheese as a meal. And that means it also makes the perfect satisfying snack. A half cup serve also provides 19% of your daily needs of vitamin B12 and 9% of your daily calcium needs.
Tip: Slice up some scallions/ spring onions, add some salt and pepper and dip your celery sticks in as a dip. Or, it works really well as a sweet treat – add some blueberries, a little stevia, a sprinkle of cinnamon and you have a super healthy sweetish snack to go!
Nutrition Facts: Per half cup (112.5g): Calories (Energy): 110g Fat: 4.81g Carbohydrate: 3.8g Fiber: 0g Sugar: 2.5g Protein: 12.5g.
Cheese Image: Flickr.
Mixed Cucumber Crackers
| Prep Time | 3 minutes |
| Servings |
people |
- 8 slices cucumber
- 1.4 oz cheddar cheese - sliced
- 8 stuffed green olives - halved
- 4 sundried tomatoes
- hummus
- tomato
- sprouts
- flaked almonds
Total Carbs:9gNet Carbs:8 g
Fiber:1gCalories:184kcal
Ingredients
|
- Use the cucumber slices as a base and layer the cheese and olives on some of them, and cheese, hummus and sundried tomatoes on the others. Use whatever you have on hand.
Get creative and see what other ideas you can come up with!
Nutrition Facts Cucumber Crackers
Amount Per Serving
Calories 184
Calories from Fat 135
% Daily Value*
Total Fat 15g
23%
Saturated Fat 4g
20%
Polyunsaturated Fat 0.2g
Monounsaturated Fat 2g
Cholesterol 21mg
7%
Sodium 1166mg
49%
Potassium 78mg
2%
Total Carbohydrates 9g
3%
Dietary Fiber 1g
4%
Sugars 3g
Protein 6g
12%
Vitamin A
5%
Vitamin C
2%
Calcium
16%
Iron
3%
* Percent Daily Values are based on a 2000 calorie diet. |
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21 Days; 17 Habits
Mary Keller
10/12/2018 at 11:57 amI am new to this site, but have been looking at all the food choices for pre-diabetes you send. One question: I always used regular white sugar in my tea. I know you recommend Stevia. Is there any difference in using regular sugar and agave? I have tried monkfruit and seem to get headaches and end up leaving most of my drink.
Also, what is the (general) maximum of carbs you should take in daily?
Jedha: Nutritionist (MNutr)
10/12/2018 at 5:43 pmHi Mary – welcome to DMP! Because agave is so high in fructose, sugar is probably a better choice. Find more info on agave here. We encourage people to consume a maximum of 100 grams of carbs per day. However, we’ve found that 50-80 grams per day brings the best results. Find more info on carbs per day here.
Rolly
04/24/2018 at 10:05 amThanks for all the info. I was diagnosed with T2 yesterday and given Glipzil. I have been on this site last night and this morning and thank you so much for the food info. I am a huge snacker so the section about snacks will help. My goal is to get off of the meds and bring sugars back to normal. I was 110 in 11/2017 but not paying attention to diet and no exercise. Thanks for providing all this for us newbies.
Emily - Dietitian (MS, RD)
04/24/2018 at 9:51 pmYour proactive approach to your health is very admirable, there is a lot to learn about diabetes and we really aim to clarify research and science to help people make educated decisions. Here are 40 more snack ideas that should help get you going in the right direction.
We also offer weekly meal plan subscriptions which you may be interested in as well.
Judith Pollock
03/25/2018 at 9:21 pmCan diabetic eat Honey?
Emily - Dietitian (MS, RD)
03/27/2018 at 8:34 pmHoney is not a great choice for people with diabetes- it’s basically the same as eating sugar and will likely send your blood sugar soaring. If you’re looking for a good sweetener, give stevia a try!
Dolores
11/06/2017 at 11:15 amThank you Jedha, your food ideas and advice is invaluable. 🙂
Frank Mezzatesta
09/24/2017 at 8:21 pmHi how are you doing, my name is Frank my alc is 6.2 what is normal range and how can I get it to a normal range. Frank
Jedha: Nutritionist (MNutr)
09/25/2017 at 2:18 amNormal range is 4-6% Frank so you’re not doing too bad at all. To lower it further, try cutting down on carbohydrate foods and doing more exercise.
Naaz
09/24/2017 at 7:27 amHi
My ten year old daughter was diagnosed type 1 just last month..we are just studying which food is good for her.but we opt mostly veggies and fish.and chicken once a week.her fasting bg is always high.can i try this acv and cheese snack for bedtime for my daughter? Thank you in advance
Jedha: Nutritionist (MNutr)
09/24/2017 at 4:32 pmWe mainly deal with type 2 here at DMP Naaz and we don’t work with children. Though it’s likely safe, it’s best to consult a physician or dietitian.
Naaz
09/24/2017 at 11:03 pmNo problem dear. And thanks a lot
Tammie Lowrie
07/18/2017 at 9:29 pmWhat about us with DM 1? What good snacks? How much sodium and carbs are okay for me? Thank you, Tammie
Jedha
07/19/2017 at 12:24 amHi Tammie, generally a similar diet can be followed for T1. Here we do focus on T2 only as that’s our specialty, sorry. It’s best to talk to your healthcare team about any questions you may have.
anna
06/16/2017 at 12:58 amHi. I have just been Dx with type 2. Not sure where to start with food choices. I currently been put on Metformin. Could you give me some ideas of what I can eat. I read that I should stay away from carbs and saturated fats. Thank you
Anna
Jedha
06/16/2017 at 4:13 pmHi Anna, You can find our food list over here and you will also find this info useful.
Sera
05/28/2017 at 12:49 amThank you for this website. I am a newly diagnosed type2 diabetic woman in my early 50s. I find your recommendations on snacks very helpful and love all these foods already I just need to eat them more often. I love cucumbers but never thought of replacing crackers with it. I love crackers and eat lots of cucumbers too. I will definitely be tuning in to read all about your recipes and suggestions
Thank you so very much again
Mary
05/27/2017 at 12:33 pmThis site helped me a lot, I am a type 2 And so tired of looking for some thing to snack on, do a lot of walking 5miles daily, and still can’t get my numbers down. 150 – 180 , my doc just changed my meds
50 mg a day, don’t know what to do ! Oh yes plus I take 2-4 mg Glimepiride.
sara
10/10/2016 at 5:27 pmA1c just tested at 6.1. Last year it was at 5.7% Since, tests variables are .5%, how worried should I be?
My husband has type 2 diabetes and he eat fruit loops, oatmeal and peanut butter sandwiches most everyday. He says, no thank you to most veggis and does not want to try other grains or beans. I am stressed at his choices.
Jedha
10/11/2016 at 4:19 amIt’s a hard question to answer Sara. The normal range for A1C is between 4-6% so if it was 6.1, you’re on the borderline. The best action to take is to look after yourself to ensure those numbers don’t get higher. You can’t control other people’s actions but you can change what you eat. Hopefully, you’ll get healthier and feel better and lead by example – it can be surprising how that inspires others to change.
B Martin
10/09/2016 at 1:10 pmvery puzzling – my husband is a type 2 diabetic (has been for over 20 yrs) and he eats an abundance of fruit. in his cereal a banana and berries – he eats grapes,peaches,pears,plums and cantelope – he has his blood tested every three months and also tests himself twice a day. he mostly has very good readings which are probably because of his meds and he does take 17 units of insulin daily. however his Doctor is pleased with his tests which are usually in the 7.5 range. Is this a problem long term.?
Jedha
10/09/2016 at 6:13 pmHi B, whether its a problem or not depends on each individual person. No one can guess the long term outcomes of anyones health really. It also depends on your goals. Lots of our readers are trying to lower or get off their meds and control their diabetes with diet and lifestyle – with the help of their doctor of course. So in order to do that, eating loads of fruit and cereal wouldn’t help, because carbs are the nutrient that influences blood sugar the most. Choosing lower carb fruits and vegetables helps bring levels down naturally in many cases. Does that make sense?
Brewster
10/08/2016 at 8:54 amI’m into almost all of the above, especially olives. But do a blurb on alcohol.
A guy at the gym told me a drink a day lowers the numbers, I said no way and have been staying away from alcohol.
But I’ve read what the Diabetic Associations have to say and he was right to a point. They also warn that over indulgence can lower levels dangerously
So. Thursday eve’ I had a glass of wine, Friday am, 4.9. Last night another glass, this am 4.8. I’ll watch this like a hawk and may go to half a glass but it seems to work.
Jedha
10/08/2016 at 4:10 pmElizabeth wrote about alcohol over here Brewster. There is some evidence that wine taken in small doses, maximum one glass a day improves health. But, recommending alcohol is not a good idea because generally people find it difficult to moderate.
John Medel
10/23/2016 at 2:26 pmWhat about ligh beer vs wine? Is there a difference?
Jedha
10/24/2016 at 2:24 amLight beer per 12fl.oz. 104 cal, 6 g carbs. 1 glass 5 oz, 123 cal, 4 g carbs. You can search nutrition data for all types of foods.
karel
04/12/2016 at 10:57 amThank u ever
So much 4 your great ideas it was very helpful
Jedha
04/12/2016 at 5:28 pmYou’re welcome Karel, hope you enjoy them 🙂
Elizabeth
04/11/2016 at 10:31 amThanks for the great idea on diabetic snacks. Was wondering if you would take a minute and see if you had any ideas that might fit my specific situation. My father was diagnosed with Type 2 diabetes and has not been doing well with the changes. My father is a construction worker and doesn’t have time to run to stores or have access to a fridge while working. I’m looking for snacks he can stock in his truck and keep all day long. I’d appreciate any help! Thank you!
Jedha
04/14/2016 at 4:41 pmGreat question Elizabeth, this will make a great post so we’ll work on a new one for you and others who need this. For now though acouple of ideas: things like prepackaged low carb Quest bars could be a good option. Canned tuna or salmon – keep a bottle of vinegar on hand and add some to the can, you can eat it straight from the can then. If he could take a cooler bag with an ice pack in the truck he could virtually take some olives, cheese, sliced ham, chicken pieces – all of those he could snack on.
We’ll definitely do a post on this though, lots of people will find it helpful, so stay tuned 🙂