Healthy Snacks for People with Diabetes to Avoid Blood Sugar Spikes

18 Sep 2025 By Gregory W. Barsness, M.D.

Healthy Snacks for People with Diabetes to Avoid Blood Sugar Spikes

For individuals managing diabetes, maintaining stable blood glucose (BG) levels is crucial. Snacking can be a beneficial strategy to prevent extreme highs and lows, but the key lies in choosing the right snacks. The wrong choices can lead to significant blood sugar spikes. This article will explore healthy, delicious snack options tailored to individuals with diabetes, focusing on minimizing BG spikes and maximizing nutritional benefits. How To Manage Blood Sugar After Meals A Postprandial Guide

Why Snacking Matters for Diabetics

Snacking helps stabilize blood sugar levels by providing a consistent supply of glucose. When meals are spaced far apart, BG levels can drop too low, leading to hypoglycemia. Thoughtful snacking prevents these dips and also helps manage hunger, preventing overeating during meals.

Prevents Hypoglycemia: Regular snacks help maintain steady BG levels, avoiding sudden drops.
Manages Hunger: Keeps you satisfied between meals, reducing the risk of overeating.
Supports Medication: Some diabetes medications work best when paired with consistent food intake.
Improves Energy Levels: Consistent BG levels can lead to more stable energy throughout the day.

Key Principles of Healthy Diabetes Snacks

When choosing snacks for diabetes, several key factors should be considered:

Low Glycemic Index (GI): Opt for foods that release glucose slowly into the bloodstream.
High Fiber Content: Fiber slows digestion, preventing rapid BG spikes.
Healthy Fats: Unsaturated fats can help improve insulin sensitivity.
Moderate Protein: Protein also helps stabilize BG levels and promotes satiety.
Portion Control: Even healthy snacks can raise BG levels if eaten in excess.

Top Healthy Snack Options to Avoid BG Spikes

Here are some specific snack ideas tailored for people with diabetes, designed to avoid sudden spikes in blood sugar:

1. Nuts and Seeds

Nuts and seeds are packed with healthy fats, fiber, and protein. These nutrients help stabilize blood sugar levels and keep you feeling full.

Almonds: A small handful (about 23 almonds) provides healthy fats, protein, and fiber.
Walnuts: Rich in omega-3 fatty acids and antioxidants.
Chia Seeds: Add a tablespoon to yogurt or a smoothie for an extra boost of fiber.
Pumpkin Seeds: High in magnesium, which plays a role in insulin sensitivity.
Example: A snack of 1/4 cup of mixed nuts can be both satisfying and healthy.

Why they work: The fat and protein content in nuts slows down the absorption of carbohydrates, preventing blood sugar spikes.

2. Vegetables with Hummus

Non-starchy vegetables are low in carbohydrates and calories while being high in fiber. Pairing them with hummus, made from chickpeas, adds protein and healthy fats.

Carrot Sticks: Crunchy and naturally sweet, but low on the glycemic index.
Celery: Provides a satisfying crunch and very few calories.
Bell Peppers: Rich in vitamins and antioxidants.
Cucumber: Hydrating and refreshing.
Hummus: Made from chickpeas, tahini, olive oil, and lemon juice, providing protein and healthy fats.
Example: Combine ½ cup of carrot sticks with 2 tablespoons of hummus.

Why it works: Vegetables provide minimal carbs, while hummus contributes protein and healthy fats, leading to a slow and steady rise in blood sugar.

3. Greek Yogurt with Berries

Greek yogurt is an excellent source of protein and calcium. Choose plain, unsweetened varieties to avoid added sugars. Berries are lower in sugar than many other fruits and are packed with antioxidants and fiber.

Greek Yogurt: Provides twice the protein of regular yogurt, aiding in satiety.
Blueberries: Rich in antioxidants and have a lower glycemic index compared to other fruits.
Raspberries: High in fiber and antioxidants.
Strawberries: A good source of Vitamin C.
Example: Combine 1 cup of plain Greek yogurt with ½ cup of mixed berries. Add a sprinkle of cinnamon for added flavor and potential blood sugar benefits.

Why it works: The high protein content of Greek yogurt, along with the fiber and antioxidants in berries, promotes stable blood sugar levels and offers valuable nutrients.

4. Avocado

Avocado is high in healthy monounsaturated fats, fiber, and essential nutrients. These properties contribute to feeling full and prevent blood sugar fluctuations.

Benefits of Avocado:
- Contains healthy fats which improve insulin sensitivity.
- High in fiber which slows down glucose absorption.
- Versatile in consumption – can be eaten alone or added to other snacks.
Example: 1/4 to 1/2 avocado, sliced or mashed on whole-wheat crackers.

Why it works: Avocados contain healthy fats and fiber that aid in blood sugar control by slowing digestion and preventing blood sugar from rising quickly.

5. Cheese and Whole-Grain Crackers

Combining a small portion of cheese with whole-grain crackers offers a balance of protein, healthy fats, and complex carbohydrates. This combination helps stabilize blood sugar levels and provides sustained energy.

Cheese Selection: Opt for low-fat options such as cheddar, mozzarella, or Swiss.
Whole-Grain Crackers: Look for crackers with a high fiber content and minimal added sugars.
Example: Two whole-grain crackers topped with a slice of cheese.

Why it works: Whole-grain crackers provide a complex carbohydrate source, while cheese offers protein and fat. This mix can help regulate blood sugar levels and provide a sustained energy release.

Portion Control: The Unsung Hero

Regardless of how healthy a snack is, portion control is key to preventing blood sugar spikes. Even nutritious snacks can lead to elevated BG levels if overconsumed. Always be mindful of serving sizes and consider using measuring cups and food scales to ensure accuracy.

Practical Portioning Tips:

Pre-portion Snacks: Divide snacks into individual servings in advance. This helps prevent mindless overeating.
Read Nutrition Labels: Pay attention to serving sizes and nutrient information.
Use Smaller Plates and Bowls: Visual cues can help you consume smaller portions.
Practice Mindful Eating: Pay attention to your hunger cues and eat slowly, savoring each bite.

The Glycemic Index and Glycemic Load

Understanding the Glycemic Index (GI) and Glycemic Load (GL) can be incredibly helpful in selecting snacks. The GI measures how quickly a food raises blood sugar levels, while the GL takes into account the amount of carbohydrate in a serving. Type 1 Vs Type 2 Diabetes Key Differences In Managing Blood Sugar

Low GI Foods: These have a GI of 55 or less and are digested and absorbed slowly, leading to a gradual rise in blood sugar.
Moderate GI Foods: These have a GI between 56 and 69.
High GI Foods: These have a GI of 70 or more and can cause a rapid spike in blood sugar.

The Glycemic Load (GL) also impacts the blood sugar levels. For example: * GL of 1-10: low * GL of 11-19: medium * GL of 20 or more: high

Table: Sample GI Values of Common Foods

| Food | Glycemic Index (GI) | | :------------ | :------------------ | | White Bread | 75 | | Brown Rice | 68 | | Apple | 36 | | Carrot | 47 | | Kidney Beans | 24 | | Sweet Potato | 63 |

Knowing the GI and GL of foods can help you make informed snack choices, especially when combined with an awareness of portion sizes. The A1C Test Explained What It Is And Why It Matters For Blood Sugar Control

Foods to Avoid to Prevent BG Spikes

Certain snacks can cause rapid and significant blood sugar spikes. These should be limited or avoided altogether:

Sugary Drinks: Sodas, juices, and sweetened beverages can cause rapid BG spikes due to their high sugar content.
Processed Snacks: Chips, crackers made from refined flour, and other processed foods often contain high levels of carbohydrates and unhealthy fats.
Candy and Sweets: These offer little to no nutritional value and can lead to rapid increases in blood sugar.
Pastries: Cakes, cookies, and other baked goods are typically high in sugar and unhealthy fats, both of which can negatively impact BG control.
Refined Grains: Products like white bread, white rice, and pastries can cause blood sugar to spike.

Example Scenario: Replacing a sugary soda with a bottle of water or an unsweetened tea can significantly reduce the risk of a BG spike. Swapping potato chips with a small portion of almonds can increase fiber and reduce carbohydrate intake.

The Importance of Hydration

Staying hydrated is also critical for managing blood sugar levels. Dehydration can affect insulin sensitivity and lead to higher blood sugar concentrations.

Benefits of Hydration:
- Helps regulate blood sugar levels.
- Supports kidney function, which is essential for removing excess glucose.
- Prevents overeating by increasing feelings of fullness.
Recommendations: Aim for at least eight glasses of water per day. Other sugar-free options include unsweetened tea, herbal teas, and infused water with fruits or vegetables.

Conclusion

Choosing the right snacks is a vital component of diabetes management. By focusing on low-GI, high-fiber, and moderate-protein options, individuals with diabetes can enjoy delicious and satisfying snacks without experiencing significant blood sugar spikes. Remember to prioritize portion control, stay hydrated, and be mindful of foods that can negatively impact BG levels. With thoughtful planning and consistent monitoring, snacking can be a valuable tool for maintaining stable blood sugar levels and promoting overall health.