Whether you have type 1 or type 2 diabetes, choosing the right snacks can be beneficial for preventing blood sugar spikes, as well as keeping your mood and energy levels consistent and stable throughout the day. While many of the best snacks for diabetes are healthy picks for either type of diabetes, there are some keys you should keep in mind depending on which you have.
“Type 1 diabetes is an autoimmune condition where the body stops producing insulin entirely,” explains Jamie Mullally, M.D., an endocrinologist and associate professor of medicine at New York Medical College. “Type 2 diabetes involves insulin resistance and relative insulin deficiency, meaning the body still makes insulin but doesn’t use it effectively.” For these reasons, dietary advice does differ slightly for each type (though choosing foods that help keep blood sugar stable is always smart). “Both benefit from high-quality, minimally processed foods and attention to carbohydrate quality,” Dr. Mullally says. “However, in type 1 diabetes, the focus is often on matching insulin to carbohydrate intake (carbohydrate counting), whereas in type 2 diabetes, there is often more emphasis on reducing overall carbohydrate load, weight management, and improving insulin sensitivity.”
Meet the experts: Jamie Mullally, M.D., an endocrinologist and associate professor of medicine at New York Medical College; Caroline Thomason, R.D., a registered dietitian and diabetes educator based in Warrenton, Va.; Shahzadi Devje, R.D., C.D.E., a registered dietitian and certified diabetes educator based in Toronto.
So, how do you choose the right snack to keep blood sugar stable? “For type 1 diabetes, a good snack is one where the carbohydrate content is predictable and consistent, allowing accurate insulin dosing. Pairing carbs with protein or fat can also help reduce glucose variability,” says Dr. Mullally. “For type 2 diabetes, a good snack is typically lower in total carbohydrates, especially refined carbs, and emphasizes fiber, protein, and healthy fats to reduce post-meal glucose spikes and support weight and metabolic goals.”
Ultimately, the best snacks for both type 1 and type 2 diabetes contain protein, healthy fats, and some smart, fiber-rich carbohydrates. Read on for the best snacks to help manage blood sugar for diabetes that dietitians and doctors recommend.
The best snacks for diabetes
Yogurt
This great choice is high in protein (Greek yogurt has more protein than the regular kind). Pick the plain variety to avoid extra sugar, and top it with naturally sweet berries. “Berries are one of the highest-fiber fruits, with raspberries taking the lead at 8 grams per cup—about 30% of your daily needs,” said Caroline Thomason, R.D., a registered dietitian and diabetes educator based in Warrenton, Va.
Chickpeas
Roasting these tasty beans in the oven with flavorful spices such as cumin and paprika can transform them into a crunchy, satisfying snack. Garbanzos are packed with fiber and protein and can be added to salads or eaten as a side, said Shahzadi Devje, R.D., C.D.E., a registered dietitian and certified diabetes educator based in Toronto.
Nuts
A handful of almonds, walnuts, or pistachios offers healthy fats and antioxidants that may help lower cholesterol and reduce the risk of heart issues often associated with type 2 diabetes, said Devje. She pointed to some older research that found that people with type 2 diabetes who regularly consumed nuts had a lower incidence of heart disease.
Popcorn
This snack is a good source of blood-sugar-stabilizing fiber. Skip the movie theater version dripping with butter and opt for air-popped or lightly oil-popped varieties. Pre-portioned packs are a good idea, or buy a big bag and portion it out yourself. While it does contain some fiber, it is still primarily carbohydrate, so quantity does matter, says Dr. Mullally.
Fruit and nut butter
Fruit slices with peanut or almond butter deliver a balance of fiber and protein and are fail-safe kid pleasers too. “This is a strong option because it combines natural carbohydrates and fiber from fruit with fat and protein from nut butter, which helps blunt glucose spikes,” Dr. Mullally explains.
Cottage cheese
Spread on whole-grain crackers or toast and topped with sliced cucumber or tomato, this creamy high-protein food will prevent blood sugar levels from spiking too high. Dr. Mullally notes that this pick provides protein plus a complex carbohydrate source, which is a smart combo—as long as you aren’t eating too many crackers or pieces of toast.
Guacamole
Yes, really! But skip the chips and instead pair it with veggies like cucumbers or bell peppers and/or whole-grain crackers or whole-wheat pita triangles. “Guacamole provides healthy fats and fiber; pairing with vegetables is especially low glycemic, while whole grain crackers are acceptable in controlled portions,” Dr. Mullally says.
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