How can I eat healthy snacks if I have diabetes?

Having healthy snacks available at home means you have to shop smart. For example, if you have diabetes, popcorn can be a healthy snack or it can be terrible for you. Air-popped popcorn offers a whole-grain food low in calories and fat. Three cups of low-fat, air-popped popcorn has only about 80 calories. Compare that with popcorn made with coconut oil like you get in the movies. A small movie popcorn has 670 calories and 34 grams of saturated fat!

Ignore manufacturers’ claims about healthfulness, and read the labels closely. Many people think granola bars are healthy, for example, and while they can be a good source of certain vitamins, many granola bars contain a great deal of sugar and trans fats.
Jessica Crandall
Nutrition & Dietetics

Speak to a Registered Dietitian to confirm exactly what the best snack options are for you. In general a good snack for Diabetics is a 15 gram carbohydrate combined with a protein. The protein will keep your blood sugars more stable and not spike. Here are some good 15 gram carb and protein snacks:

  • 1/2 medium banana and almond butter
  • 1 cup blueberries and 1/2 cup non-fat Greek yogurt
  • 10 whole wheat crackers and low fat cream cheese
  • 1 slice whole wheat toast and peanut butter
If you have diabetes, here are tips to remember when eating snacks:
  • Know your portion sizes beforehand, and if you aren't sure, use measuring cups and spoons!
  • Don't forget to count the carbohydrates into your overall meal plan!
  • Avoid mindless snacking in front of the TV, reading, or while driving
  • Stock up on healthy options and avoid shopping when you are hungry to decrease temptation the store

Continue Learning about Diabetes


Diabetes mellitus (MEL-ih-tus), often referred to as diabetes, is characterized by high blood glucose (sugar) levels that result from the body’s inability to produce enough insulin and/or effectively utilize the insulin. Diabetes ...

is a serious, life-long condition and the sixth leading cause of death in the United States. Diabetes is a disorder of metabolism (the body's way of digesting food and converting it into energy). There are three forms of diabetes. Type 1 diabetes is an autoimmune disease that accounts for five- to 10-percent of all diagnosed cases of diabetes. Type 2 diabetes may account for 90- to 95-percent of all diagnosed cases. The third type of diabetes occurs in pregnancy and is referred to as gestational diabetes. Left untreated, gestational diabetes can cause health issues for pregnant women and their babies. People with diabetes can take preventive steps to control this disease and decrease the risk of further complications.

Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.