Best Snack Ideas for Diabetes and Prediabetes

Diabetes-friendly snack ideas for at home or on-the-go.

For Virta member Jeannie, having an arsenal of diabetes-friendly snacks was one of the essential tools that helped her lower her A1C from 11.4% to 9.4%. Through smart snacking,  she was even able to stick to her healthy meal plan while she traveled, relying on healthy snacks like individual wedges of brie, tuna in foil packets and single-serve bags of almonds to help her stay satiated and keep her blood sugar balanced on the go. 

As Jeannie’s example shows, you don’t have to go hungry to lose weight or improve your A1C. Embracing a snacking lifestyle can be a key strategy if you want to reverse prediabetes and type 2 diabetes, but you need to know which snacks to choose. Here’s how.

What are Good Snacks for People with Prediabetes or Diabetes?

When you’re choosing healthy snacks for diabetes or prediabetes, remember these two tips:  

• Plan ahead so you’re not stranded without an option that supports your health goals. 
• Choose options that are low-sugar and low-carb to help keep your blood sugar balanced and your hunger tamed. Snacks high in carbohydrates and sugar can spike your blood sugar, leading to a crash and more hunger soon afterward. By picking snacks high in protein, healthy fats and fiber, you can sidestep this vicious cycle.

Best Diabetes-Friendly Snacks

Whether you’re traveling, headed to the office or picking up your kids in the carpool lane, it can be helpful to pack bring-along snacks in your bag, car or lunchbox so you aren’t tempted to eat something that doesn’t support your wellness goals. Here are some good options.

Meat and cheese 

Meat and cheese can be a savory, satisfying, protein-rich pairing, especially if you love a charcuterie board. Here are some ideas to get you started:

• Cheese cubes and pepperoni
• String cheese with deli meat, such as sliced turkey, roast beef or ham
• Beef jerky with a single-serve mini wheel of cheese

Nuts (or seeds) and cheese

A snack with cheese and nuts or seeds provides fiber, protein and fat to help you stay satisfied no matter what the day holds. Try one of these combos or create your own:

• Pistachios with a slice of Swiss cheese
• Cashews and string cheese
• Almonds and a single-serve wedge of brie 
• Sunflower seeds or pumpkin seeds with a Colby-Jack cheese snack bar

Be sure to avoid nuts that are sugared, candied, honeyed or yogurt-covered. Opt for raw, roasted, salted or plain instead. 

Nuts and olives

Nuts and olives are another fiber-, protein- and healthy fat-packed option. Try olives with salted or plain almonds, peanuts or your favorite nut mix. Again, just avoid nuts with added sugar. 

Celery and almond butter or cream cheese 

Spread a few celery sticks with no sugar added almond butter, peanut butter or cream cheese for a crunchy, satisfying mini-meal. 

Yogurt and berries

If you’re craving something on the sweeter side, stir fresh or frozen berries into plain, full-fat Greek yogurt. To bump up the flavor even more, stir in cinnamon, nuts or seeds, or vanilla extract. You’ll satisfy your sweet tooth without a big blood sugar spike. 

Cottage cheese

Cottage cheese recipes have gone viral and for good reason: Plain, full-fat cottage cheese is packed with protein and can be a sweet or salty snack. Serve your scoop of cottage cheese with one of the following options:

• Everything bagel seasoning
• Nuts or seeds, like slivered almonds, pumpkin seeds or sunflower seeds
• A few sliced cherry tomatoes and a drizzle of balsamic vinegar (not balsamic glaze)
• A small serving of berries
• Avocado 

Veggies and hummus or dip

Vegetables and hummus or a creamy dip is another snack-time staple. Try plain or flavored hummus or a creamy ranch dip with non-starchy veggies like:

• Celery
• Cucumbers
• Radishes 
• Broccoli
• Cauliflower 
• Mushrooms
• Peppers
• Zucchini 

Hardboiled eggs

Eggs are a good source of protein, low in carbs and portable on the go. For more flavor, sprinkle your eggs with salt or everything bagel seasoning or prepare deviled eggs. 

No-refrigeration snacks 

If you don’t have access to a refrigerator or freezer bag, try one of these nonperishable options:

• Oven-baked cheese bites or crisps 
• Individual tuna packets 
• Beef sticks or jerky 
• Turkey sticks or jerky
• Single-serve packs of nuts or seeds, such as almonds, pumpkin seeds or walnuts 
• Pork rinds 
• Half an avocado (wash it well before you slice it)
• Seaweed snacks 
• A Keto-friendly protein bar 

If you’re near a coffee shop, you can opt for a heavy cream latte (no sugar) to tame hunger pangs. 

The Takeaway

Having healthy snack options can help keep you on track with your health goals. No matter your tastes, preferences and schedule, there’s sure to be a diabetes-friendly snack option you’ll love... and Virta's in-house clinicians can help you find them. So if you are diagnosed with diabetes and want to live a healthier lifestyle, Virta Health may be able to help. By making healthy lifestyle changes in a medical setting with supportive resources like 1:1 virtual coaching, you can regain control of your health and feel like yourself again. See if you’re eligible for Virta Health here.”

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