Low-Sugar Snacking
The best snacks for type 2 diabetes have minimal added sugar and combine protein and/or healthy fats with high–quality carbohydrates—an ideal mix for keeping hunger at bay and blood sugar levels on an even keel. Choose one or two of the following snacks per day; I’ve also provided the total meal breakdowns for people who use the food-exchange system, and the total calories and grams of carbs for those who opt for carb–counting.
Part Skim String Cheese
Part-Skim String Cheese
Perfect for on-the-go snacking, one stick of part-skim string cheese is packed with protein and calcium — plus, there’s minimal carbohydrate so this snack hardly impacts your blood sugar. 80 calories, 0 g carbohydrates
Exchanges: 1 medium-fat meat
Hard Boiled Egg Whites
Hard boiled Egg Whites
Snacking on four hard-boiled egg whites will give you the boost you need to keep going in between meals. Because egg whites are pure, high-quality protein, they have minimal impact on your blood sugar. Plus, boiling eggs takes only a couple minutes, and they can be stored in the fridge, making them a great grab-and-go option during the week.
Turkey or Ham Lettuce Wraps
Turkey or Ham Lettuce Wraps
Want to put a fun “twist” on a low-calorie snack? Wrap two ounces of turkey or lean ham in fresh, crispy lettuce — it’s a tasty combo that will satisfy your hunger and boost your energy levels. 70 calories, 2 g carbohydrates
Exchanges: 2 very lean meats
Whole Nuts
Whole Nuts
Nuts are one of nature’s perfect foods, since they offer a highly nutritious package of fiber, protein, and heart-healthy fats, plus antioxidants. Because they’re portable and don’t require refrigeration, you can stash them in your purse or car for an “emergency snack” when you’re on a tight schedule. I recommend one ounce (about a quarter-cup, and don’t go overboard since they’re high in calories) of unsalted almonds, cashews, pecans, walnuts, peanuts, macadamia nuts, or soy nuts. 180 to 200 calories, 4 to 9 g carbohydrates
Exchanges: 4 fats
Cottage Cheese with Nuts or Flaxseed
Cottage Cheese with Nuts or Flaxseed
Cottage cheese is packed with energy-boosting lean protein. Sprinkle two tablespoons of ground flaxseed (high in omega-3s and fiber) or one tablespoon of nuts on a half cup of fat-free or 1 percent reduced-fat cottage cheese for a nutritious, filling snack. 130 to 140 calories, 4 to 7 g carbohydrates
Exchanges; 2 lean meats, 1–2 fats
Peanut Butter with Celery Sticks
Peanut Butter with Celery Sticks
Here’s one yummy snack that deserves its popularity! Peanut butter delivers appetite-satisfying protein, and it’s a good source of monounsaturated (healthy) fat. Enjoy crunchy, low-calorie celery sticks with one level tablespoon of peanut butter (look for an all-natural brand with no added sugar or oils) for only 100 calories. 100 calories, 4 g carbohydrates
Exchanges: 2 fats
Pistachios
Pistachios
I single out pistachios for a couple of reasons: Of all types of nuts, they contain the highest level of phytosterols — natural plant compounds that have been shown to lower cholesterol. They’re also my “nut of choice” when it comes to weight loss: For 100 calories you get about 25 pistachio nuts (per nut, they’re the least caloric of all nuts) and, because you have to remove the shells, they’ll slow down your eating! 100 calories, 5 g carbohydrates
Exchanges: 2 fats
Edamame
Edamame
Edamame (green soybeans) contain fiber-rich, high quality carbohydrate, protein, and heart-healthy omega-3 fats, a winning trio that helps keep blood-sugar levels steady. Buy them in the pod (like pistachios, the shells will slow down your eating) and steam or microwave a cup’s worth, snap them open, and pop ’em in your mouth — yum! 150 calories, 12 g carbohydrates
Exchanges: 1 medium-fat meat, 1 starch
Veggies with Guacamole or Hummus
Veggies with Guacamole or Hummus
Guacamole (a heart-healthy pick, thanks to the monounsaturated fats in avocado) and hummus (made from nutrient-rich, high-fiber chickpeas) both make great snacking dips. Try a quarter cup of either with sliced vegetables for your next mid-afternoon pick-me-up. 120 to 150 calories, 13 g carbohydrates
Exchanges: 2 vegetables, 1 to 2 fats
Sunflower Seeds
Sunflower Seeds
Sunflower seeds may be tiny, but they’re big on nutrition. Like nuts, they’re high in healthy fats and protein and low in carbs — the ideal nutrient ratio for a diabetes-friendly snack. As an added bonus, the seeds are rich in magnesium, a mineral that may aid in blood sugar control. A half cup of shell-on sunflower seeds is a good snack-sized portion (and removing the shells will slow down your munching). Ideally, choose unsalted seeds to keep sodium levels down. 120 calories, 4 g carbohydrates
Exchanges: 3 fats
Celery Sticks and Cream Cheese
Celery Sticks and Cream Cheese
Though it’s not as high in protein as cottage cheese or peanut butter, cream cheese is a soft, spreadable cheese that can be a satisfying addition to a snack of celery sticks (or another crisp veggie). Regular cream cheese is very high in fat, so make sure to choose a reduced-fat brand and limit your portion to two tablespoons to keep your calorie-level in check. 80 calories, 2 g carbohydrates
Exchanges: 1.5 fat
Sugar Free Gelatin
Sugar Free Gelatin
Yearning for something sweet and fruity? Sugar-free gelatin will satisfy your craving for almost no calories. And, if you’re following the exchange system, it’s considered a “free food” (meaning you can eat it whenever you like)! 10 calories, 0 g carbohydrates
Exchanges: free food
Apple and Peanut Butter
Another high-scoring snack that can be quickly assembled by slicing a small apple and topping it with a level tablespoon of natural peanut butter. High in protein, high in fiber, and plenty of taste in every bite. 166 calories, 22 g carbohydrates
Exchanges: 1 fruit, 2 fats
Rice Cake with Cheese
Rice Cake with Cheese
Top a low-cal rice cake with a slice of reduced-fat or fat-free cheese. The cheese adds protein to keep you satisfied, and the entire snack is still pretty low in carbohydrates, making this a great choice for dieters with diabetes. 85 calories, 7 g carbohydrates
Exchanges: 1 lean meat, ½ starch
Yogurt with Flaxseed or Nuts
Yogurt with Flaxseed or Nuts
Yogurt is an excellent source of lean protein, which plays an important role in weight loss and managing blood sugar for type 2 diabetes. Top a six-ounce container of calcium-rich nonfat plain or artificially sweetened yogurt with two tablespoons of ground flaxseed and you’ll add a heart-healthy boost of omega-3s. For added variety, swap the flaxseed for 1 tablespoon chopped almonds, pecans, or walnuts. Note that I recommend artificially sweetened yogurt for diabetics rather than regular sweetened yogurt to keep carb intake to a minimum. 150 calories, 20 g carbohydrates
Exchanges: 1 to 2 fats, 1 fat-free milk
Oranges and Almonds
Oranges and Almonds
For an energy-boosting bite, this snack gets an A plus. Oranges have a high water content and more soluble fiber than most fruits, and almonds (ten make a great snack-sized portion) deliver a nutritious package of fiber, protein, and heart-healthy fats. 150 calories, 21 g carbohydrates
Exchanges: 1 fruit, 2 fats
Soy Crisps
Soy Crisps
If you’re looking for an alternative to traditional greasy snacks like potato chips, baked soy crisps are it. They’re full of satisfying crunch and low in calories, but they still pack a nutritional punch because they contain soy protein and fiber. Check labels before you buy; some brands offer calcium-fortified or gluten-free flavors.
Sugar-Free Ice Pops
Cool and refreshing, sugar-free ice pops are a delightful summer treat — but I actually recommend them to diabetics year-round as a low-calorie way to satisfy your after-dinner sweet cravings. Nutrition facts vary from brand to brand, but they’re all super low in calories and contain artificial sweeteners, and therefore have minimal impact on your blood sugar. 15 calories, 4 g carbohydrates
Exchanges: free food
My Own Sugar-Free Dessert
My Own Sugar-Free Dessert
This is the perfect desserts to make when you’re looking to enjoy something special. My Chocolate-Hazelnut Biscotti is low in calories — and contains no added sugar at all! Serve at your next special occasion, and trust me, no one will know the difference.
If you’re trying to control blood sugars, so “NO” to these foods!Â
Low-Sugar Snacking
Low-Sugar Snacking
The best snacks for type 2 diabetes have minimal added sugar and combine protein and/or healthy fats with high–quality carbohydrates—an ideal mix for keeping hunger at bay and blood sugar levels on an even keel. Choose one or two of the following snacks per day; I’ve also provided the total meal breakdowns for people who use the food-exchange system, and the total calories and grams of carbs for those who opt for carb–counting.
