10 healthy snacks to eat when you have diabetes

Plan your snacks to help manage blood sugar. Try these nutritious grab-and-go options.

Managing type 2 diabetes means thinking carefully about what you eat. A balanced diet can help keep blood sugar in check –- so start with smart choices at the store and in the kitchen.

“Healthy snacks help steady energy and blood sugar between meals,” says Paul Montanchez, a certified diabetes educator at Blue Shield of California. “Add a snack if you’re going more than four hours between meals,” he advises.

Life gets busy –- errands, work, travel. Toss a diabetes-friendly snack in your bag, so you’re ready when hunger hits.

Balanced snacks are key

The best snacks to keep blood sugar steady balance protein, healthy fats, and fiber-rich carbohydrates. They’re also a great way to sneak in more fruits, veggies, and whole grains. “Most people struggle to get enough nutrients in just three meals, so smart snacks can give you a boost,” says Montanchez.

Delicious grab-and-go snacks

Here are some nutritious options to try. These 10 snacks provide a good mix of carbs, fiber, and healthy fat:

• Small apple with 1 tablespoon natural peanut butter
• ¼ cup trail mix with dried fruit
• Hard-boiled egg with a small bunch of grapes
• ½ cup nonfat plain Greek yogurt with a handful of berries and 1 tablespoon chopped nuts
• Baby carrots with ⅓ cup hummus
• 1 whole-grain tortilla with 2 slices turkey and mustard
• 5 whole-grain crackers with a slice of cheese
• ½ cup low-fat cottage cheese with a handful of fruit
• Handful of roasted chickpeas
• 1 slice whole-grain bread and 1 tablespoon peanut butter

What to skip

Steer clear of packaged snacks that are highly processed. These tend to be low in fiber and high in sodium and sugar. Examples include:

• Packaged cookies
• Chips
• Candy bars
• Crackers
• Sweetened yogurt
• Sweetened beverages 

Too much sodium can be a problem for people with diabetes and may cause issues for those who also have high blood pressure. In fact, "people with diabetes are twice as likely to have heart disease or a stroke", says the American Diabetes Association (ADA).

Snacking tips

Plan your snacks just as you would your meals. That way, you’ll be able to control another big variable: calories. Here are some other smart strategies:

• Keep an eye on portions. With snack options such as nuts and nut butter, it can be easy to overdo it on calories. Measuring portion sizes helps.
• Eat mindfully. Avoid eating in front of a computer or TV. Focusing on food will help you realize when you’re full.
• Stock up on portable snacks. Fill your pantry and fridge with grab-and-go snack options. "Some people do well with low-sugar snack bars, such as Glucerna®," says Montanchez.
• Find the fiber. When you look at labels on whole-grain bread, tortillas, or crackers, aim for at least 5 grams of fiber per serving.
• Ask for help. Talk to your doctor or dietitian if you’re having trouble regulating your blood sugar during the day.