5 Diabetic-Friendly Snacks

5 Diabetic-Friendly Snacks

I’ve provided nutrition counseling for newly diagnosed and long-time diabetic kids and adults. Plus many relatives from my mom’s side of the family live with diabetes. What many folks don’t realize is that if you go over 4 to 5 hours between meals, a snack may be just what you need in order to help keep your blood sugar levels under control.

Snacking Guidelines
Snacks are “mini meals” that should help contribute important vitamins and minerals to your diet. Keep snacks at around 150 calories and keep track of the total carbohydrates (around 15 to 30 grams per snack). Speak to your registered dietitian to get the exact numbers that work for you.

Oftentimes the perfect time to snack is mid-afternoon. Many folks tend to eat lunch at around 1:00 pm and dinner at 7:00pm. To prevent that dip in blood sugar, mid-afternoon is the perfect time to plan a snack. This is also the time that folks crave something sweet and with a little careful planning, it’s possible.

5 Snack Ideas

#1: Easy trail mix
11 unsalted almonds
½ cup whole grain cereal

Total: 165 calories and 18.5 grams carbohydrates

#2: Veggies & Dip
1 cup sliced cucumber
10 baby carrots
¼ cup hummus

Total: 156 calories and 22 grams carbohydrates

#3: Cheese & Crackers
1 part-skim mozzarella string cheese
5 whole wheat crackers

Total: 170 calories and 15 grams carbohydrates

#4: PB & J
1 slice 100% whole wheat bread
1 tablespoon natural peanut butter
1 tablespoon sugar-free jam

Total: 174 calories and 20 grams carbohydrates

#5: Cottage Cheese & Fruit
½ cup reduced fat cottage cheese
1 cup sliced strawberries

Total: 148 calories and 19 grams carbohydrates

Satisfying Your Sweet Tooth
Many of my clients find that sugar-free candies is all they need. Alongside a healthy snack, it can calm a sweet tooth without shooting your blood sugar through the roof. A long-time favorite candy of mine is Werther’s Original Caramel. When I was a little girl, my grandpa used to give them to me as a special treat. Today, my son gets those same caramel treats from his great grandma – talk about passing along a family tradition!

Werther’s now also has sugar-free varieties, which is perfect for many of my diabetic clients and my family members with diabetes (including my mom who’s pre-diabetic). They come in delicious flavors like the original Classic Caramel, Caramel Coffee, Caramel Apple, and Caramel Cinnamon. One piece of sugar free Hard Candies has 8 calories and 0 grams of sugar. Include 1 or 2 pieces at snack time, being sure to account for the calories.

TELL ME: What’s your favorite diabetic-friendly snack?


This post is sponsored by Werther’s Original and provided me with the caramel candy photo.

1 Comment
  • Diabetic Living
    Posted at 16:17h, 13 May Reply

    Our bodies have a longstanding relationship with whole/real foods.

    thanx for the meal idea 🙂

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