10 Diabetes Snacks

Craving more snack inspiration? This article is part of our diabetes snack series—check out the related guides at the end for even more ideas tailored to different needs and cravings.

Many people with type 2 diabetes are advised to have a snack between meals, to ensure their blood sugar levels don’t go too low. A between-meal snack can also curb hunger cravings, while providing a nutritious energy boost to your day. Here are 10 diabetes snacks that you can try any time.

1. Yogurt and berries

Berries and yogurt are excellent low-calorie food choices, and they’re also rich in nutrients.
Blueberries contain vitamins C and B6, as well as potassium and folate, which are all beneficial for heart health; they’re also high in fibre.
Yogurt is a good source of calcium, which supports bone health and growth; choose plain yogurt, as flavoured yogurts can have additional sugars and carbohydrates.

Nutrition information

A 100-gram (half-cup) serving of fresh blueberries contains just 42 calories.
A 170-gram (six-ounce) serving of plain yogurt contains between 100 and 150 calories (depending on the fat content).

Best Canadian yogurts for people with diabetes

Yogurt is a healthy and nutritious addition to your diabetes meal plan. It’s a great option for a quick breakfast, afternoon snack or satisfying dessert.

2. Almonds

Almonds are packed with protein–healthy (unsaturated) fats, fibre, magnesium and vitamin E.
They also have a number of health benefits for people with diabetes, including lowering blood sugar, blood pressure and cholesterol.
Almonds can also help reduce hunger pangs and promote weight loss.
Because almonds are calorically dense and high in fats, it is important to exercise portion control with your almond intake.

Nutrition information

A 60-mL (one-quarter cup) serving of whole almonds contains 207 calories, 17 grams of fat and 7.5 grams of protein.

Many almonds in the stone mortar and sack bag.

3. Hummus and vegetables

In addition to being an excellent source of protein and fibre, chickpeas used in hummus are high in iron, folate, phosphorus and B vitamins.
Enjoy hummus with your favourite raw vegetable sticks;
- Veggies are one of the best things people with diabetes can eat – they contain virtually no carbohydrates, tons of fibre and they generally have very few calories
- Choose non-starchy vegetables (e.g. celery, cucumber, carrots, zucchini and peppers) to get the best health benefits

Nutrition information

A 100-gram (half-cup) serving of hummus contains 165 calories and 6 grams of fibre.
Non-starchy vegetables – such as celery, peppers, radishes and zucchini – are chock full of nutrients and have few calories; enjoy as many vegetables as you like with your hummus!

Snacks bar. Vegetables sticks and hummus

4. Avocado toast

Avocado has endless health benefits: it’s a source of healthy fat that is low in carbohydrates and high in fibre, and it’s even thought to assist in weight loss.
Choose a whole grain bread (instead of white bread) to get the maximum health benefit from this delicious snack.
Pay attention to your portion size, as the calories can add up quickly; take half an avocado, mash and spread on toast; seal the remaining half tightly in plastic wrap, and refrigerate for up to one week.

Find the recipe for avocado toast here.

Nutrition information

One-half of an avocado contains 150 calories, 2 grams of fiber, and 5 grams of monounsaturated fat (a healthy fat).
One slice of whole grain bread contains about 120 calories, 3 grams of fat and 19 grams of carbohydrate.

Healthy eating is powerful

especially when combined with physician guidance

If you’re looking for a structured, common-sense approach to food, LifestyleRx’s 12-week type 2 diabetes reversal program emphasizes whole foods and meal timing to help improve metabolic health under medical supervision. Covered by some provincial health plans.

Learn more

5. Apple slices with nut butter

Apples are very rich in antioxidants, flavonoids and dietary fibre.
The phytonutrients and antioxidants in apples may help reduce the risk of developing cancer and heart disease.
Spreading a tablespoon of nut butter on your apple – whether it’s peanut, almond or cashew – will give your body a protein and fibre boost.

Nutrition information

One medium-sized apple contains about 95 calories, 14 grams of carbohydrate and 2.4 grams of fibre.
One tablespoon of almond butter contains about 98 calories, 9 grams of fat, 3.4 grams of protein and 1.6 grams of fibre.

Peanut butter and apple to snack. on white wooden board

6. Turkey roll-ups

Turkey is one of the leanest meats available, and is an excellent snack choice, as it contains plenty of protein.
Besides protein, turkey also contains vitamin B6 and niacin, both of which are essential for the body’s energy production.
Prepare a roll-up on a whole grain wrap, with a smear of mustard and a dab of mayonnaise for a low-calorie snack that will give you plenty of energy.
For a lower-carb option, you can prepare your roll-up on a large piece of romaine lettuce!

Nutrition information

One serving of white turkey meat (50 grams, or 2 ounces) contains 190 calories and 15 grams of protein.
One whole grain wrap contains 127 calories and 19 grams of carbohydrate.

7. Cottage cheese

Cottage cheese is considered a fresh cheese, as it does not undergo an aging or ripening process; as a result, it has a very mild flavour compared with aged cheeses.
Cottage cheese is made from the curds of pasteurized cow’s milk, and is available with various levels of milk fat (i.e. non-fat, reduced-fat or regular)
Cottage cheese is low in calories and high in protein, and is also an excellent source of vitamin B12, calcium and iron.

Nutrition information

One serving of 1% milk fat cottage cheese (113 grams or one-half cup) contains 80 calories and 28 grams of protein.

bowl of cottage cheese with berries, honey and nuts

8. Hard boiled eggs

Egg whites are rich in protein, while egg yolks are a source of choline, a nutrient that promotes normal cell activity, liver function and the transportation of nutrients throughout the body.
For a protein-packed snack, grab a hard-boiled egg (or two!) to satisfy your hunger mid-day.
You can boil a batch of eggs so that they’re ready when you’re hungry; hard-boiled eggs can be stored in the refrigerator (with the shells still on) for up to one week.

Nutrition information

A single egg has about 70 calories, and contains six grams of protein

“Egg-sploring” the truth about eggs and cholesterol

Eggs are a great source of protein and many other important nutrients. While they also contain higher amounts of cholesterol, you can still enjoy eggs as part of your regular diabetes diet.

9. Tuna and crackers

Tuna is a source of high-quality protein, and contains almost no fat.
It also contains all essential amino acids required by the body for growth and maintenance of lean muscle tissue.
Canned tuna can be a good source of heart-healthy omega-3 fatty acids which may help improve blood vessel function, lower blood pressure and reduce the risk of heart disease.
Choose solid or chunk tuna packed in broth or water (instead of oil) and spread it on healthy low-salt, whole grain crackers.

Nutrition information

One serving of tuna (2 ounces or 56 grams) contains about 100 calories and 13 grams of protein.

10. Popcorn

When air-popped and eaten plain (i.e. skip the oil, butter and salt!), popcorn is a healthy whole grain food that is low in calories and high in fibre.
High-fibre foods take more time to digest than non-fibrous foods, so they keep you fuller longer.
Popcorn is an excellent snack choice because it’s probably the only snack food that is 100% unprocessed whole grain. Just one serving of popcorn contains more than 70% of your recommended daily whole grain intake.

Nutrition information