Tiny portions of sweet and salty snacks are rarely satisfying, and it’s hard to stick to a single serving. Try these tasty alternatives instead.
Medically Reviewed by Michael Dansinger, MD
To manage diabetes and keep your blood sugar under control, you may need to rethink your diet. Fruits, vegetables, whole grains, lean meat, fish, and low-fat dairy should be on the menu, while most fatty, sweet, and salty foods should not.That doesn’t mean you have to say goodbye to all your favorite snacks. In fact, a few strategically planned ones during the day can help keep your blood sugar levels steady between meals. You just need to choose those treats wisely.
The best snacks when you have diabetes are high in fiber and protein, and low in sugar and salt. Good options include fruit, vegetables, whole grains, and low-fat dairy.
You’ll stay full and keep your blood sugar stable longer if your snacks combine lean protein and healthy carbs, like:
- Turkey, roasted chicken, or other lunch meat with a slice of cheese wrapped in a lettuce leaf
- Smoked salmon and light cream cheese on wheat toast
- Low-fat turkey jerky with baby carrots
- Whole wheat crackers with peanut butter
- Low-fat cottage cheese with berries
Snacks that are high in fiber are also filling, like:
- Light popcorn
- Apples with cheese or peanut butter
- Sweet peppers, celery, and carrot sticks
- Dried fruit and nuts
If you’re in the mood for something sweet after a meal, try one of these lighter alternatives to candy, cake, and cookies:
- No added sugar frozen fruit bars
- Plain yogurt topped with fresh fruit or canned fruit packed in fruit juice
- Unsweetened applesauce
- Frozen grapes
- Sugar-free gelatin
You’ll want to stay away from foods that are highly processed or have lots of added salt or sugar. That includes junk foods like potato chips, cheese puffs, candy, and cookies.
You don’t have to banish these foods from your diet. But when you do eat them, keep the portions very small. Better yet, substitute healthier versions like these:
- Craving potato chips? Go for the baked kind or some air-popped popcorn.
- Want chocolate? Cover some rice cakes in dark chocolate.
- Instead of cheese puffs, try some snack mix made from cereal.
- Pizza night? Try a whole-wheat English muffin with tomato sauce and mozzarella cheese.
- Cookie craving? Try a graham cracker.
- If you’re a fan of soda, substitute diet soda, light lemonade, or some sparkling water with a dash of fruit juice.
