Best Snacks for Managing Type 2 Diabetes

Health Professional
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Avoiding junk food and selecting healthy snacks when you have type 2 diabetes can seem impossible. The best snacks are high in protein, fiber, and healthy fats. This combination of nutrients is needed to keep blood sugar levels within a healthy range.


Blood sugar management

To keep your blood sugar stable each day, you need to try to:

  1. Focus on whole grains
  2. Power up with lean protein
  3. Fuel up with healthy fats
  4. Pack in the produce
  5. Stick to water, unsweetened tea, or black coffee
  6. Keep it sugar-free


Snacking is important!

While selecting appropriate snacks can be difficult, having healthy snacks between our meals is important. It’s important to remember that snacking:

  • Can prevent you from becoming overly hungry
  • Can promote stable blood sugar throughout the day
  • Can lead to more energy, less stress, and a healthier lifestyle


Produce and protein snacking

High in fiber, high in vitamins and minerals, low in simple carbohydrates and great for sustaining energy, sticking with this winning combination is key.


Boost your produce

  • A small piece of whole fruit (apple, orange, pear)
  • A large handful of celery or carrot sticks
  • 1 large dill pickle
  • Cucumber or tomato slices
  • 1 cup fresh fruit


Power up with protein

  • Tuna or chicken salad
  • String cheese or cheddar cheese slices
  • A hardboiled egg
  • Hummus
  • Sliced low-sodium deli meat
  • Cottage cheese
  • Plain Greek yogurt


Ditch the sweet drinks

  • Unsweetened sparkling water (try adding your own fruit and herbs)
  • Plain black coffee
  • Unsweetened tea
  • Good ol’ plain water


Snacking on the run

  1. Focus on whole foods
  2. Ditch the sweet drinks
  3. Keep a go-to snack in your car, purse, or at your desk
  4. Stick with the outer aisles of the store


Be mindful of portion sizes

The difference between a snack and a meal really just comes down to portion sizes. Watch your portion sizes to prevent over-eating and give your body just the right amount of great energy throughout the day!


The snacking secrets

  • Boost your produce and power up with protein
  • Ditch the sweet drinks
  • Watch your portion sizes
  • Keep your snack nearby