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30 Low-Sugar Snacks for Diabetics

Eggs

Eggs may have had a bad rap in the past, but they’re extremely good for you. This snack has no sugar, and it’s packed with vitamins and nutrients. Eggs have also been proven to lower your “bad” LDL cholesterol and raise you “good” HDL cholesterol. We suggest hard boiled eggs for the most effects.

Rice Cakes

Rice cakes come in a wide variety of flavors, so there's a taste for everyone. Rice cakes are also really high in fiber, which helps keep you regular. Make sure to check the nutritional facts before walking away, since some can still have a lot of sugar.

Low-Carb Ice Cream

Do you have a sweet tooth? You don’t have to ditch ice cream altogether. Several ice cream brands now make low-carb and low sugar flavors. While we still suggest that you pace yourself (we know the struggles), but it’s a great way to satisfy your craving without raising your blood sugar.

Baked Cinnamon Apple Chips

Never underestimate the power of fruit. Apple chips are pretty delicious and adding cinnamon to them can make them even better. This little snack is one of our favorites. Just slice the apple, sprinkle on some cinnamon, and bake them at 225 degrees Fahrenheit for 45 minutes.

Almonds

Almonds are extremely good for you. They have tons of vitamin E, manganese, magnesium, copper, and vitamin B2. On top of that, almonds also pack a heavy punch of good fats. However, they have saturated fat, so we suggest keeping your snack limited to a handful at most.

Dill Pickles

Who doesn’t love pickles? Bread and butter are off limits due to the sugar content, but that doesn’t mean you can’t munch down on dill pickles. Fermented foods can lower blood sugar, so next time you see a delicious dill, bite down!

Hummus

Hummus is low-fat, low-sugar, and high-nutrition. It’s made with chickpeas, garlic, and olive oil—all of which have heart-healthy benefits. Our suggestion for this snack is to eat it with celery or carrots. If you insist on bread, make sure it’s whole grain.

Peanut Butter

Peanut butter is fantastic with apples and celery, but there’s a little caveat with this snack. Some brands of peanut butter can still be high in sugar. Be sure to check the label before grabbing a jar off the shelf. Try to stick with “no sugar added” brands.

Sugar-Free Cookies

Since the rise of fad diets like keto, sugar-free cookies are becoming easier to find. That’s great for anyone who needs to soothe their sweet tooth without eating a ton of sugar. Just make sure to read the label. If the cookie sweetened with maltitol, it can still raise your blood sugar. While it will take more work, you can also make your own sugar-free cookies with erythritol.

Roasted Chickpeas

Chickpeas have 15 grams of protein and 13 grams of fiber per cup. They can also help manage blood sugar when eaten regularly. By roasting them, they’re crunchy and almost like eating nuts—only better and much more delicious.

Zucchini Chips

Vegetables are hands-down one of the healthiest things on the planet, but no one wants to munch on a plain zucchini. Instead, turn that zucchini into chips! Add a little salt and vinegar (or whatever flavor you want) and bake them at 350 for 15 minutes.

Flax Crackers

Regular crackers can cause an insulin spike, but flax crackers have a massive amount of fiber to prevent this from happening. You can buy your own at health foods stores and places like Whole Foods but making your own may be cheaper. There are tons of recipes online and include flavors like garlic, salt, and rosemary.

Popcorn

Popcorn is actually a whole grain! It’s been deemed one of the best snack foods for diabetics because it’s low calorie and high in fiber. Instead of picking up a bag of microwave popcorn, pop your own on the stove. It won’t be filled with preservatives, and it’ll be much healthier.

Kale Chips

Kale has 20 essential nutrients, but it does have that bitter taste to it. Making kale chips helps cut down on the bitterness and turns it into a great snack for diabetics. You can add salt, pepper, garlic, or whatever! Create your own unique flavor.

Trail Mix

Raisins, peanuts, and cashews are all really good for you. Some trail mix contains chocolate in small amounts, and even that can be alright. Just make sure to eat it in moderation and pay attention to what's included in the mix.

Edamame

Edamame is super filling and nutritious. The little bean has plenty of fiber, iron, and magnesium. A one-ounce serving only has 34 calories. You can eat them in a variety of ways including boiled, baked, or tossed in a food processor with seasonings to make a veggie dip.

String Cheese

We used to eat string cheese as kids, and it’s time for it to make a comeback. It’s easy to grab and snack on while completing errands. Naturally, there are tons of flavors. Some of our favorites are the smoked cheddar kind and pepper jack.

Flavored Pumpkin Seeds

One of the best things about pumpkin seeds is that it’s high in polyunsaturated and monounsaturated fat, two fats that are actually healthy. You can purchase this snack yourself pre-packaged or make your own when pumpkins are available.

Tuna

Tuna is one of the healthiest fishes you can eat. Unlike salmon, it’s also pretty cheap. Even the stuff in the can is healthy (as long as it’s packaged in water). This fish is high in omega-3 fatty acids, which will strengthen your heart. Tuna is also a great source of protein, selenium, and vitamin D.

Jerky

Jerky is easy to bring with you while you’re on the run. Some packaged varieties still have quite a bit of sugar, so we suggest staying away from anything with teriyaki or other sweet sauces. Alternatively, you can make your own and make unique flavors for a fraction of the cost.

Jicama

If you’ve never heard of jicama, you’re in for a treat. This starchy vegetable is lower in carbs than potato, making it a fantastic alternative. One-half cup of jicama is just 25 calories and is less than 6 carbs. It’s also rich in fiber and has 20% of the vitamin C you need in a day.

Olives

Olives don’t just belong on pizza! They’re great snacks for those with diabetes. You can get little individual cups of olives, or you can package your own in resealable bags. If you’re looking for nutrients, this food has tons of copper, iron, vitamin E, and fiber.

Black Bean Salad

Black bean salad is a heartier snack that's packed with fiber and protein. All you need to do is mix a 15-ounce can of low-sodium black beans with a half a cup of tomatoes, cucumber, bell pepper, and cubed avocado. Spritz a little lime juice on it, sprinkle a little garlic powder, and snack away.

Fresh Berries

Berries, despite being sweet, are lower on the glycemic index. The fiber and sugar content won’t increase your blood sugar like an apple might. Blueberries, blackberries, strawberries, and raspberries are all ideal snacking choices.

Avocado

Avocado toast took the world by storm not too long ago, and there’s a reason for that. Avocado has tons of nutrients, and it’s packed with good fats your body needs for a strong heart. Eating the avocado by itself is best but eating it on whole wheat toast is an alternative option.

Lily’s Chocolate

Do you have a hankering for chocolate? Instead of snatching up milk chocolate, look for Lily’s Chocolate. It’s on the pricier side, but that’s because it’s sweetened with stevia rather than sugar. This won’t spike your blood sugar even if you eat half the bar!

(Image via Amazon)

Cucumber

Cucumber is one of those things you can eat a ton of without really worrying. It’s extremely low in calories—about 16 calories per cup—because it’s mostly water. It also has potassium, fiber, and vitamin C.

Cottage Cheese

Cottage cheese is a great snack for anyone with diabetes. A half a cup of small-curd cottage cheese has 13 grams protein and only 4 carbs. Thanks to the high protein, research has shown that it can help lower blood sugar by as much as 38%.

Caprese Salad

As a bigger snack for a particularly hungry soul, Caprese salad is perfect. Mozzarella, olive oil, basil, and tomato all have little to no sugar. With around 73 calories per portion, it’s a delicious salad that also won’t break your calorie budget for the day.

Chia Seed Pudding

If you don’t have issues with diverticulitis, try chia seed pudding. A quarter cup of chia seeds has as much protein as an egg. They also have a lot of omega-3 fatty acids, which is great for your heart. Just be mindful of the amount of sugar you eat with chia seed pudding.