Fruit and Nut Trail Mix Photo

Lighter Snack and Recipe Ideas for Diabetics

Snacking is a smart way to manage blood glucose levels and to spread calories and carbohydrates over the course of the day. Here's help on planning delicious, good-for-you snacks. As long as the total carbohydrates and calories fit into your food plan, you can nibble away!

Some snacks are better than others. If you're just looking to nibble and you're not in need of taking food in to sustain your blood sugar, reach for these raw vegetables. These contain minimal carbohydrate when eaten raw and give you lots of crunch:

  • Bell pepper strips
  • Cauliflower or broccoli florets
  • Carrot or celery sticks
  • Sliced cucumber, radishes or zucchini sticks

Then there are the snacks you need when you're on the move and can't stop for your next meal. Here are some ideas for snacks that carry well, are portable and need no refrigeration. They are important to keep with you in case you are taking insulin and cannot get your meal in at the appropriate time.

  • 1 granola bar (1 ounce): 1-1/2 starch; about 22 grams carbohydrate
  • 6 saltine crackers: 1 starch; 15 grams carbohydrate
  • 8 plain animal crackers: 1 starch; 15 grams carbohydrate
  • 1 mini box raisins (2 tablespoons) 1 fruit; 11 grams carbohydrate
  • 1 (1.5-ounce) bag reduced-fat potato chips: 2 starch; 26 grams carbohydrate
  • 3 gingersnap cookies: 1 starch; 15 grams carbohydrate
  • 5 vanilla wafers: 1 starch; 15 grams carbohydrate

Our Test Kitchen pulled together some diabetic-friendly recipes that may help soothe your snack-cravings. You can try Sugar-Free Cocoa Mix, Pineapple Smoothies and Fruit and Nut Trail Mix (shown in the photo at top).