Does someone you love have type II diabetes?

If so, selecting healthful snacks might be challenging, particularly when attempting to manage blood sugar. Since most snacks are high in carbohydrates, they will raise insulin levels dramatically.

The top snacks for type II diabetes consist of these three essential ingredients:

• Protein
• Fiber (vegetables)
• Fats

One thing you’ll notice from this list is that it’s pretty low in carbohydrates. Sure, there are some here and there. But most are made up more of the above 3 ingredients.

Carbohydrates cause spikes in blood sugar in diabetics, so we want to avoid them as much as possible when snacking — especially the processed kind.

It does not imply that carbs are off limits. It simply means that in order to prevent blood sugar spikes, you need to be mindful of the types of carbohydrates you eat and make sure to balance them out with fiber, protein, and healthy fats.

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1. Homemade Popcorn With Avocado Oil

When prepared properly, popcorn can be surprisingly nutritious. It has a lot of natural fiber and few calories.

Additionally, it makes a fantastic snack substitute for manufactured snacks like chips and popcorn from the store.


Just be sure to use healthy oil when making it. We advise avocado oil because it has a high smoke point and retains more of its healthy nutrients compared to other healthy oils like olive and coconut (1).

Sprinkle a little sea salt on top, and enjoy!

You can also try adding some nutritional yeast on top to give it a little “cheesy” flavor with some extra B vitamins.

2. Albacore Tuna

Depending on your taste preferences, tuna can make a delicious snack for some people. In addition to helping to reduce cravings, the high protein and omega-3 fatty acid content also helps to stabilize blood sugar.

Verify that the tuna is albacore, and if it fits within your budget, choose the organic variety.


Eat it with some nutritious crackers, as a protein component to soup, or in salads.

3. Baby Carrots

Occasionally, the simplest things work the best. The antioxidants, fiber, and beta-carotene will assist to stabilize blood sugar and maintain a feeling of fullness.

For fewer than 25 grams of total carbs, aim for 8–12 baby carrots.


Taste them on their own or with the hummus below.

4. Hummus with Raw Veggies

Diabetics can indulge in this delightful snack without feeling guilty. Hummus is low in carbohydrates and high in fiber and good fats.

Put a quarter of a cup of hummus on your plate and pair it with bell peppers, carrots, cucumbers, celery, or broccoli.

5. Nuts

Nuts such as pecans, cashews, and almonds are a delicious and nutritious snack. They are rich in healthy fats, practically carbohydrate-free, and high in fiber to help regulate appetite.

Scoop up around 15 (a tiny handful), being careful not to eat too many because they are heavy in calories.

6. Rice Cakes with Peanut Butter

Even though most people find rice cakes to be bland, they make a fantastic snack for diabetics on their own.

Purchase natural peanut butter that isn't hydrogenated oil-based, then spread a thin layer over the rice cake. With fewer than 150 calories overall, eating two of them when cravings strike is a terrific way to satisfy your appetite.

7. Non-fat Cottage Cheese

Cottage cheese has a lot less calories than regular cheeses and its protein helps to balance blood sugar.

Although it takes some getting used to, this is one of the greatest snacks for EVERYONE, not just those with diabetes. Also, since protein accounts for the majority of calories, you don't need to worry about overindulging in portion sizes!

8. Apples and Oranges

Although there is sugar in both of these, the insulin surge is significantly less noticeable due to the substantial fiber intake.

Always remember to eat fruits whole when you eat them. Because the fiber is removed, juicing them, eating them skinless (like an apple), or putting them in a fruit bowl is far worse for blood sugar levels!

9. Greek Yogurt + Protein Powder

Greek yogurt is great because of its probiotics and high protein content.

The best sugar-free brands (less than 10 grams per serving) typically have a somewhat sour and bland flavor.

To reward your taste senses, mix in half a scoop of chocolate whey protein powder. It improves the flavor and boosts the protein content of an already high-protein snack by 10 to 15 grams!

10. Chicken and Veggie Soup

If you exclude the noodles, it tastes like chicken noodle soup! Use chicken and any and all vegetables that are low in carbohydrates that you can think of. It really wouldn't be easy to go wrong.

One of the most satisfying and diabetic-friendly snacks available is this one due to the high protein content, water content, and fiber from the vegetables.


For taste and spice, add Tony Chachere's Creole Seasoning!

11. Hard-Boiled Eggs 

For the busy working mom or college student on the go, this is one of the greatest on-the-go munchies. It's an excellent snack for diabetics since it has high-quality fats, high-quality protein, and zero carbohydrates.

Simply place 4-5 in a ziplock bag and carry it with you for a snack or breakfast.

12. Fresh Berries

For diabetics, some of the greatest snack foods are raspberries, blackberries, and blueberries. Their high flavonoid content gives the body the essential antioxidants it sorely needs and helps to regulate blood sugar!

Eat one serving as a snack each day.

13. Dark Chocolate

Dark chocolate made it into our 21 superfoods for diabetics because of its cocoa and high flavonoid counts.  These flavonoids have been shown to improve insulin sensitivity, reduce insulin resistance, drop fasting blood glucose, and blunt cravings.

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Look to add this in as a special treat after meals, and make sure to get 85% cocoa or higher for best effects!

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