Snacks for diabetics: Top 10 picks to beat sugar cravings

For individuals with diabetes, mindful snacking is more than just a dietary choice; it’s a crucial part of managing their condition. The right snacks can help maintain stable blood glucose levels, provide essential nutrients, and prevent unhealthy cravings. Here we share our top tips for selecting the best sugar-free snacks for diabetics, highlighting our favourite brands to add to your shopping trolley.

In this article you will learn:

• Is snacking good for diabetes?
• Sugar-free snacks: What to look for
• Top 10 Sugar-free snacks for Diabetics

Snacking plays a critical role in diabetes management, but the approach varies between Type 1 and Type 2 diabetes due to the differences in blood sugar management:

Type 1 Diabetes

Type 1 diabetes is an autoimmune condition where the body fails to produce insulin, a hormone essential for converting blood sugar into energy. For individuals with Type 1 diabetes, snacks are a vital part of maintaining blood glucose levels (1). Snacks are essential to:

• Prevent hypoglycemia (low blood sugar), which can occur due to the insulin therapy Type 1 diabetes management. 
• Provide a steady release of energy 
• Keep blood sugar levels stable between meals and insulin doses. 

Type 2 Diabetes

In contrast, Type 2 diabetes typically involves insulin resistance, where the body does not use insulin effectively. People with Type 2 diabetes often need to manage their weight and insulin sensitivity (2). Snacks for people with Type 2 diabetes are essential to:

• Control blood sugar spikes
• Support weight management and metabolic health
• Improve insulin sensitivity

The common ground for both Type 1 and Type 2 diabetes, is that snacks should aim to be rich in nutrients, high in fibre and low in added sugars and unhealthy fats, to help balance blood sugars and reduce the risk of diabetes-related complications. However, for personalised advice around blood sugar management and managing hypoglycaemia for Type 1 diabetes, individuals should seek support from a dietitian or health professional (3).

When selecting snacks, diabetics should prioritise options that are low in sugar and high in fibre, protein, and healthy fats. These nutrients are key to slowing glucose absorption and preventing spikes in blood sugar. When comparing packaged products, it’s best to look at the 100g column on the nutrition label. A product that is suitable for diabetics should contain less than 15g sugar per 100g. Snacks with a low glycemic index (GI) are also best as they have a smaller impact on blood sugar levels. The low GI symbol can be found on a number of products at the supermarket (4).

1. Mixed Nuts: Nuts are an excellent source of magnesium, a mineral known to aid in blood sugar control. They also provide healthy fats, which can improve insulin sensitivity, and are rich in fibre, helping to regulate digestion and maintain a steady blood sugar level. Aim for a 30g serve to keep you fuelled and help manage your weight (5).

2. Greek Yoghurt with Berries: Greek yoghurt is a great source of calcium and probiotics, supporting bone health and digestive wellness. Berries, with their high antioxidant content, can help reduce inflammation and improve insulin response. The combination of protein in yoghurt and fibre in berries aids in steady glucose absorption (6). 

If you’re not a fan of greek or plain yoghurts, there are a number of great sugar-free flavoured yoghurts that are available at the supermarket. Some of our top picks are:

• Chobani Fit
• YoPro
• Activia
• Siggis
• Yoplait Zero

3. Whole Grain Crackers with Cheese: Whole grains contain complex carbohydrates that are broken down slowly, preventing rapid spikes in blood sugar. They’re also a great source of B-vitamins, essential for energy metabolism. Cheese adds calcium and protein, which aid in satiety (7). If you are watching your weight, opt for reduced fat cheese.

4. Vegetable Sticks with Hummus: Vegetables are low in calories and high in essential vitamins and minerals. Hummus, made from chickpeas, offers protein and fibre. This snack also provides iron and folate, crucial for overall health, and helps maintain steady blood sugar levels (7).

5. Apple Slices with Nut Butter: Apples are rich in quercetin, an antioxidant that can improve insulin sensitivity. Peanut butter provides a good amount of vitamin E and magnesium, which are important for heart health and blood sugar control. This snack offers a balance of fibre, healthy fats, and protein (7).

6. Boiled Eggs: Eggs are a complete protein source and contain choline, which is vital for liver function and fat metabolism. The protein in eggs can help in reducing the glycemic response to carbohydrates, making them an ideal snack for blood sugar management  (7).

7. Cottage Cheese with Cinnamon: Cottage cheese is packed with protein and calcium, while being lower in calories than other cheeses. Cinnamon has been shown to reduce fasting blood sugar levels and improve insulin sensitivity (8). 

8. Avocado on Whole Grain Toast: Avocado is a source of monounsaturated fats, known to reduce cardiovascular risk. Whole grains add B-vitamins and iron, essential for energy production. This snack is also rich in fibre, aiding in blood sugar control and heart health. You can find brands of high fibre low GI breads at the supermarket – look out for the low GI symbol. Alternatively, sourdough is a great low GI option if you are not into grainy bread (9) .

9. Chia Seed Pudding: Chia seeds are high in alpha-linolenic acid, a type of omega-3 fatty acid that helps reduce inflammation. The high fibre content is excellent for blood sugar control (9). For a quick recipe, try the following:

Ingredients (serves 1):

• 2 tbs chia seeds
• ½ cup milk of choice
• 1 tsp cinnamon

Mix together the ingredients in a small jar or container. Leave overnight in the fridge or for at least 3 hours. Top with yoghurt, berries and nuts & seeds for extra sweetness and crunch!

10. Air-Popped Popcorn: Popcorn, being a whole grain, is a good source of fibre, which is beneficial for blood sugar control and digestive health. It’s also low in calories, making it an ideal snack for weight management, an important aspect of diabetes care (7,9). Our favourite brand is Cobs – give it a try!

Incorporating a range of nutrient-rich foods is key for optimal health. These snacks for diabetics offer a variety of health benefits, from improving blood sugar levels to weight management, making them a smart choice for anyone wanting to improve their diet. For personalised advice, make sure to consult with a dietitian or health professional.