Healthy Snack Ideas for Diabetes Management

Snacking is something everyone enjoys from time to time, but for individuals with diabetes, making healthier choices is key to managing the condition. Keeping an eye on portion sizes can also assist in maintaining a healthy weight. In this article, we’ll explore simple snack swaps and provide recommendations for snacks that are under 10g of carbs, as well as those with 50, 100, and 150 calories. These ideas can help you find options that align with your weight management goals.

Snacks to Avoid

It’s best to steer clear of snacks labeled as ‘diabetic’ because there’s no substantial evidence that these foods offer any extra benefits compared to a balanced, healthy diet. They can contain just as much fat and calories as other similar products and can still impact your blood glucose levels. Additionally, some may cause digestive issues. The key is to plan your snacks so they fit into your overall diet while being mindful of portion sizes.

Simple Snack Swaps

Making small changes to your usual snack choices can significantly improve your diet. Here are some healthier options to consider:

• Replace a bag of chips with a small handful of seeds like pumpkin or sunflower, which can be toasted and spiced.
• Swap bread and dips for carrot and celery sticks paired with salsa or hummus. Consider making homemade hummus or a roasted beetroot version.
• Substitute milk chocolate with a few squares of dark chocolate, which has a richer flavor and requires less to satisfy.
• Trade ice cream for frozen banana slices or unsweetened yogurt with berries.
• Choose water infused with mint or fresh fruit over sugary sodas.
• Opt for unsalted nuts instead of salted varieties.

Snacking and Diabetes

If you manage your diabetes with insulin or medications that increase the risk of hypoglycemia (low blood sugar), you might need a snack between meals to maintain your blood sugar levels. These snacks should include some starchy carbohydrates. However, if frequent snacking is necessary to avoid hypos, consult your diabetes team, as regular snacking can make weight management challenging and impact your overall diabetes control.

Mindful Snacking

Sometimes, we snack out of boredom, stress, or anxiety rather than hunger. It’s important to recognize this behavior without being too hard on yourself. Before reaching for a snack, pause and ask yourself if you’re truly hungry. If not, try to distract yourself with another activity, like reading, calling a friend, or going for a walk.

Late-Night Snacking

Regular late-night snacking can contribute to weight gain and affect diabetes management since your body needs fewer calories while you sleep. If you need a snack at night, consider a piece of fruit or vegetable sticks, which provide essential nutrients like vitamins, minerals, and fiber. Other options include unsalted nuts, seeds, oatcakes, rice cakes, wholegrain crackers, or unsweetened yogurt.

Nut Butters

Nut butters such as peanut, almond, or cashew butter are rich in healthy fats, which support heart health, and they are high in protein, making them a nutritious and satisfying snack for people with diabetes. However, the nutritional content can vary depending on the type and brand, so it’s important to check labels for added sugars or unhealthy oils like palm oil.

Nuts and Seeds

Nuts and seeds are excellent sources of fiber and healthy fats, making them a valuable addition to a balanced diet. Opt for unsalted versions to keep your sodium intake in check. While they are high in fat, it’s important to watch portion sizes if you’re managing your weight. Different types of nuts offer various health benefits:

• Almonds: Rich in calcium, supporting strong bones.
• Brazil Nuts: A good source of selenium, essential for enzyme function.
• Walnuts: High in Omega-3 fatty acids, beneficial for heart health.
• Linseeds: Also high in Omega-3 fatty acids and fiber.

Snack Suggestions

Whether you’re seeking calorie-controlled snack ideas or low-carb options, we have suggestions that cater to your needs. The nutritional information provided below is based on the sixth edition of Carbs and Cals.

12 Snacks Under 50 Calories:

• 1 small apple (~85g): 37 calories
• 2 satsumas: 44 calories
• 80g blueberries: 32 calories
• 80g grapes: 50 calories
• 1 kiwi fruit: 25 calories
• 1 peach (~138g): 46 calories
• 2 pineapple rings: 33 calories
• 1 light cheese triangle (25 calories) and 4 cherry tomatoes (18 calories): 43 calories
• 30g ready-to-eat prunes: 48 calories
• 1 tablespoon raisins: 30 calories
• 25g cottage cheese (26 calories) with a quarter of a cucumber (11 calories): 37 calories
• 1x115g pot sugar-free jelly: 8-10 calories

5 Snacks Under 100 Calories:

• 1 crispbread (31 calories), 25g cottage cheese (26 calories) and 4 cherry tomatoes (18 calories): 75 calories
• 100g cherries (48 calories) with 50g natural yogurt (39.5 calories): 87.5 calories
• 10 almonds (1 tablespoon): 61 calories
• 80g celery (6 calories), a quarter of a cucumber (11 calories) with beetroot hummus (72 calories): 89 calories
• Golden soup: 63 calories

6 Snacks Under 150 Calories:

• 1 tablespoon (15g) smooth peanut butter (91 calories) spread on slices of a small apple (37 calories): 128 calories
• 125g natural yogurt (99 calories) plus 80g raspberries (20 calories): 119 calories
• 3 crispbreads (93 calories) and 50g cottage cheese (52 calories): 145 calories
• 20g pumpkin seeds: 114 calories
• 1 slice Edam cheese (25g, 85 calories) and 1 small apple (37 calories): 122 calories
• 30g dried apricots (56 calories) and 10g almonds (61 calories): 117 calories

Snacks Under 10g Carbs: For those with type 1 diabetes who have attended a carb-counting course, snacks with less than 10g of carbs might not require insulin coverage (though insulin pump users may still need to cover it with a bolus). For people with type 2 diabetes limiting carbs, here are some low-carb snack ideas:

• 115g pot of sugar-free jelly: 1.2g carbs and 8 calories
• 30g almonds: 2g carbs and 184 calories
• 30g hummus (3g carbs, 92 calories) with 80g fresh sliced peppers (2g carbs, 12 calories): 5g carbs, 104 calories
• 1 boiled egg: 0g carbs, 79 calories
• Homemade vegetable crisps: 8.4g carbs, 48 calories
• Half an avocado (70g): 1g carbs, 133 calories (high in good fats)
• 1 kiwi fruit: 5g carbs, 25 calories