How snacks affect blood sugar
Carbohydrate has the biggest effect on blood glucose. Refined carbohydrates such as biscuits, crisps, white bread and sugary drinks are digested quickly and raise blood sugar sharply. Protein, fat and fibre slow digestion and blunt the rise. Pairing a small amount of carbohydrate with protein or fat, such as fruit with cheese or nuts, is therefore a practical approach. Whether you need snacks at all depends on your meal pattern, medicines and activity. Our guide to diet for type 2 diabetes explains the overall approach.
Snacks with about 5 g of carbs or less
- A hard-boiled egg (under 1 g).
- A cheese stick or a small chunk of cheese (about 1 g).
- Cucumber slices with cream cheese.
- Celery with one tablespoon of peanut butter (about 3–4 g).
- A small tin of tuna or sardines.
- Olives (about 1–2 g for 10 olives).
- Sliced turkey or chicken roll-ups with lettuce.
- Seaweed snacks (check labels).
Snacks with about 5–15 g of carbs
- A small handful (about 28 g) of almonds, walnuts or pistachios (about 4–8 g carbs, much of it fibre).
- Plain Greek yoghurt (about 150 g) with a few berries (about 10 g).
- Vegetable sticks with three tablespoons of hummus (about 10 g).
- Half a cup of edamame (about 7 g).
- Half an apple with peanut butter (about 12 g).
- Cottage cheese with cherry tomatoes (about 6 g).
- A small portion of roasted chickpeas (a quarter cup, about 12–15 g).
- Two rye crispbreads with avocado (about 12–15 g).
- A small pear with a cheese portion (about 15 g).
Snacks to prepare ahead
- Egg muffins made with eggs, spinach and peppers.
- Chia pudding made with unsweetened milk and topped with a few berries.
- Homemade trail mix of nuts and seeds (portion into small bags).
- Vegetable sticks ready in the fridge with hummus or tzatziki.
- Roasted chickpeas with spices, in small portions.
- Greek yoghurt pots with cinnamon and seeds.
Reading labels and portions
- Check total carbohydrate per portion, not just sugar.
- Look at the portion size the label is based on.
- Choose higher fibre options.
- “Sugar-free” and “diabetic” products can still contain carbohydrate and sugar alcohols that cause bloating.
- Portion nuts and dried fruit; they are healthy but energy-dense.
- Use your glucose meter or sensor to see how different snacks affect you.
Bedtime and exercise snacks
Some people who take insulin or certain tablets need a bedtime snack to reduce the risk of night-time hypoglycaemia, while others do not. A snack combining a little carbohydrate with protein, such as yoghurt or a slice of whole grain toast with peanut butter, is a typical choice. Before or after exercise, extra carbohydrate may be needed depending on the type of exercise and your medicines. Your diabetes team can advise you on what is right for you.
Snacks are not hypo treatment
Low-carb snacks are not suitable for treating low blood sugar. If your glucose is low (usually below 4 mmol/L or 70 mg/dL), take 15 to 20 grams of fast-acting carbohydrate, such as glucose tablets, a small glass of juice or regular soft drink, recheck after 15 minutes and repeat if needed. Then, if your next meal is not soon, eat a snack containing carbohydrate and protein.
Snacks and weight management
Snacks add calories, so if you are trying to lose weight, plan them into your daily intake rather than adding them on. Protein-rich snacks are more filling. Drinking water, eating slowly and checking whether you are actually hungry also help. For more ideas, see healthy snacks for weight loss.
Three common situations
- Long gap between lunch and dinner: a small handful of nuts or yoghurt with berries can prevent overeating at dinner.
- Glucose spikes after afternoon biscuits: swap to cheese and an apple, and check the difference with your meter.
- Night-time hypos on insulin: talk to your diabetes team about dose adjustment and whether a bedtime snack is needed.
Snacks to limit
- Biscuits, cakes, pastries and sweets.
- Crisps and crackers made with refined flour.
- Sugary drinks, juices and sweetened coffee drinks.
- Cereal bars and granola bars, which are often high in sugar.
- Large portions of dried fruit.
- White bread and bagels eaten on their own.
Key points to remember
- Combine modest carbohydrate with protein, fat or fibre.
- Aim for snacks with about 15 g of carbohydrate or less if you snack.
- Fit snacks into your overall plan and medicines.
- Treat hypos with fast-acting carbohydrate, not low-carb snacks.
Questions about snacks for diabetes
These answers are general information and do not replace an examination or individual medical advice.
Do people with diabetes need to snack?
Not necessarily. It depends on your meal pattern, medicines and activity. Some people do better with three meals and no snacks.
What is the best snack for diabetics at night?
If you need one, a snack with a little carbohydrate and protein, such as yoghurt or peanut butter on whole grain toast, is a common choice.
Is fruit a good snack for diabetics?
Yes, in sensible portions. Whole fruit with skin, paired with protein or nuts, has a gentler effect than juice.
Are nuts good for diabetics?
Yes. Nuts are low in carbohydrate and rich in fibre and healthy fats, though high in calories, so keep portions small.
Is popcorn OK for diabetics?
In moderation. Three cups of air-popped popcorn has about 18 g of carbohydrate and some fibre. Avoid sugary or buttery versions.
Sources
- Evert AB, et al. Nutrition therapy for adults with diabetes or prediabetes: a consensus report. Diabetes Care. 2019
- NHS · Treatment for type 2 diabetes
- NHS · Low blood sugar (hypoglycaemia)
This guide is for general information and does not replace medical advice. How a problem is diagnosed and treated depends on your examination and medical history. If you think you have an emergency, contact your local emergency services.