See more from Baylor Scott & White when you search.
You’re hungry between meals, but what should you reach for when you’re trying to manage your blood sugar? Finding good snacks for Type 2 diabetes doesn't mean settling for plain chicken and steamed vegetables. You don't have to give up the foods you actually enjoy, the goal is to choose snacks that give you something your body needs, while being mindful of carbohydrates, added sugar and portions.
If you are living with Type 2 diabetes, you have plenty of snacking options to enjoy. From fruit and protein-rich snacks to crunchy, salty choices and convenient store-bought foods, here are some ideas to keep on hand, plus simple tips for choosing snacks that fit your needs.
A good snack suitable for Type 2 diabetes isn’t complicated to put together. In general, look for foods that provide protein, fiber, healthy fats and other nutrients while keeping added sugar and excess sodium (salt) in check.
The formula for a good snack for Type 2 diabetes consists of:
You should pay special attention to the amount of carbohydrates in your snacks and portion size.
Carbohydrates aren't something you need to eliminate just because you have Type 2 diabetes. Your body breaks carbohydrates down into glucose, which can raise your blood glucose level. But carbohydrate-containing foods, including fruits, whole grains and beans, also provide your body with important nutrients and fiber. The amount and type of carbohydrate you eat can be part of managing your blood glucose.
Even nutritious foods can add up when portions are larger than you need. A snack isn’t the same as a full meal, so start with an amount that matches your hunger and consider how the snack fits into your overall eating pattern.
For example, a portion might be:
Packaged foods can be trickier, so take a look at the serving size on the Nutrition Facts label to see how much carbohydrate, added sugar and calories are in the amount you're eating.
You may assume that a food label marked as "sugar-free" or "no added sugar" automatically means a food is a better choice for someone with diabetes. But these terms tell you only part of the story. A food can be low in sugar but still contain a significant amount of carbohydrate from starches or refined grains.
Sugar-free does not mean carbohydrate-free. "Sugar-free" is defined as containing less than 0.5 grams of sugars per serving, but the food can still contain other sources of carbohydrates.
No added sugar means that sugars weren't added during processing or preparation. Fruit and milk, for example, naturally contain sugar.
Some foods marketed as "diabetes-friendly" can also be highly processed or contain significant amounts of sodium, fat or calories.
Rather than relying on one number or a claim on the front of a package, check out the Nutrition Facts label. Look at the total carbohydrate, added sugars, fiber, protein and serving size to get a better picture of what you're eating.
A quick peek at the label can tell you a lot about the snack you’re selecting and if it is appropriate for people with Type 2 diabetes. Here’s how to read a nutrition label and what you should look for:
If you're watching your blood glucose, total carbohydrate is an important number to notice. Total carbohydrate includes sugars, starches and fiber. Looking only at the sugars line does not tell you how much carbohydrate is in the food.
Added sugars are sugars that are added during processing or preparation. The Nutrition Facts label separates added sugars from total sugars, making it easier to see how much sugar was added to the food.
This is easy to overlook. The nutrition information on a package is based on the listed serving size. If you eat two servings, you're getting twice the amount of calories and nutrients listed on the label.
For example, if a package contains two servings and you eat the entire package, you need to account for both servings.
Fiber and protein both contribute to a nourishing snack. When comparing similar products, awareness of these nutrients can help you choose an option that provides more nutritional value.
The best snacks for Type 2 diabetes don't have to be specialty products with "diabetes-friendly" written on the package. Many of the most useful choices are everyday foods you can find at any grocery store.
One easy way to build a more filling snack is to pair a carbohydrate-containing food with a source of protein, fiber or a healthy fat.
For example:
Instead of: a handful of crackers
Try: whole-grain crackers with cheese or hummus
Instead of: an apple alone
Try: apple slices with peanut or almond butter
Instead of: plain pretzels
Try: a small portion of pretzels with a handful of nuts (choose raw or dry-roasted options without added sugars or excess salt)
This isn't a rule you have to follow every time you eat, but it is an easy way to help make a snack more pleasing and nutritious at the same time.
From something fresh and fruity to a crunchy snack or a protein-packed bite, there are plenty of options for you to choose from. Here are some simple snack ideas to help you find what works best for your tastes, routine and nutritional needs.
You can and should eat fruit if you are living with Type 2 diabetes. Fruit contains carbohydrates, but it also provides fiber, vitamins, minerals and other nutrients.
It’s good to keep in mind that whole fruit and fruit juice aren't nutritionally identical. When you eat whole fruit, you also get the fruit's fiber. While fruit juices can be easier to consume quickly, they may contain a substantial amount of naturally occurring sugar without the same amount of fiber as whole fruit.
Juice isn’t totally off-limits, but whole fruit is often the better choice when you're choosing a snack.
Protein is an important part of a healthy diet, but every snack doesn’t have to turn into a high-protein meal. If you're genuinely hungry between meals, adding a protein source can be one way to make a smaller snack more satisfying. Good options include both animal and plant sources.
Related: How much protein do I need? What dietitians want you to know
Fiber can help you feel full and is an important part of a balanced diet. Fruits, vegetables, whole grains and beans are all sources of fiber that fit into a diabetes-friendly plan.
When choosing pre-packaged snacks, the Nutrition Facts label can help you compare fiber and other nutrients between products.
Related: 7 high-fiber, low-carb foods you can easily add to your diet
Sometimes you don't want yogurt or fruit. You want something crunchy and salty. Here are some options that help satisfy that need for a crunchy texture or salty flavor while still ensuring your snack is suitable for Type 2 diabetes:
Just because you are living with Type 2 diabetes doesn't mean you can never enjoy something sweet. There are ways to appease those occasional sweet cravings without making added sugar the main ingredient.
Some snacks should be considered as occasional treats as they tend to provide a lot of added sugar, refined carbohydrates, saturated fat, sodium or calories without offering much nutritional value. Don’t think of these foods as bad, but consider how often you eat them and what portion is appropriate for you.
Getting in the habit of swapping these foods for fruit, vegetables, nuts, yogurt, whole grains or other nutrient-rich choices can make your everyday snacks more enjoyable. Snacks to limit if you’re living with Type 2 diabetes include:
The best snacks when you are living with Type 2 diabetes are the ones that fit your hunger, preferences and eating schedule.
Start with foods you already enjoy and make small changes where you can. Pair fruit with nuts or yogurt. Add hummus to your vegetables. Choose whole-grain crackers over refined options. Review the label on packaged snacks instead of relying on marketing claims.
A few simple swaps can make a difference, and over time, you learn to build an eating pattern you can stick with.
If you're unsure how you should snack or need further guidance on living with Type 2 diabetes, talk with your primary care provider or a dietitian
Healthcare doesn't have to be difficult. We're constantly finding ways to make it easy so that you can get Better and stay that way.
We all have different healthcare needs. Handle them your way with the MyBSWHealth app. Download the app today and take a hands-on approach to your healthcare.
