7 Quick and Healthy Snacks for Diabetics

If you’re not careful, your blood sugar levels can spike or drop dangerously low if you eat the wrong foods or go without eating for long periods.

But the name of the game when you have diabetes is striving to maintain blood glucose levels that don’t fluctuate dramatically one way or another. Medication can help. So can exercise, maintaining a healthy weight, getting enough sleep, and eating the right foods.

So what should you eat when you’re on the go or hungry for a quick snack? Here’s a hint. You won’t find these Diabetic-Friendly snacks at a fast food drive through. You’ll have to plan ahead, stock up, and keep these healthy snacks on hand. Or at least stop at the grocery store, instead of the quickie mart.

What snacks are good for people with diabetes? Check out these seven quick and healthy ideas to eat on the go or in between meals:

1. Flavored seltzer water

It’s mid-day. You’re thirsty, and you grab a soda, sugary drink or sweet tea. Stop right there. That kind of drink will likely cause a rapid spike in blood sugar levels. Rethink your drink. Water is always a good option. But you can also try flavored seltzer water, which is easy to pack in your bag, or find at most stores.

2. Hummus

Skip the ranch dip and dressing (often made with high-fructose corn syrup), and enjoy fresh veggies with hummus made from chickpeas. You can make your own or find it fresh at a local grocery store. This no-sugar snack for diabetics is a good source of protein and fiber, which helps regulate blood sugar levels. But go easy on how much hummus you eat. A half-cup contains about 200 calories.

3. Tuna Fish and whole-grain crackers

Here’s another easy to take-and-make snack that will help keep your blood sugar levels in check. Spread a little tuna fish on whole grain crackers and enjoy. It’s a healthy source of protein and fiber, low in calories, and high in omega-3 fatty acids.

4. Yogurt

Heads up. Not all yogurt is created equal. In fact, some yogurt is made with high fructose corn syrup, sweetened fruit, and added sugar. Some yogurt even comes with a little container of chocolate chips or sweetened granola. Steer clear of those and go with non-fat or low-fat plain yogurt as a no-sugar snack for diabetics.

5. Raisins and pumpkin seeds

If you’re browsing the snack aisle at the grocery store or quick aisle, check out the nuts and seeds. Skip the chocolate-covered almonds or walnuts, and choose a mix that contains raisins and pumpkin seeds. It’s the perfect mix of sweet and crunchy. And the magnesium in pumpkin seeds can help control blood sugar levels.

6. Popcorn

No, not buttery movie-popcorn or the microwave equivalent. Steer clear of that kind of popcorn, and make your own air-popped popcorn seasoned with seasoned with olive oil and garlic or chili powder. It’s a tasty, low-calorie treat that won’t raise blood sugar.

7. Nuts or nut butter

Here’s another easy-to-pack snack you can eat when you have diabetes. Try a small handful of almonds, cashews, peanuts, pecans, or walnuts. Or use a little nut butter to make a healthy snack or sandwich.

Hungry for more healthy and easy-to-make Diabetic-Friendly foods? Check out our complete menu here.