10 Diabetes-Friendly Snacks That’ll Lower Your Blood Sugar and Boost Your Energy

Kiss hunger and blood sugar spikes goodbye.

By Ashley Lall March 8, 2020

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Snacking can be really helpful when it comes to managing your blood sugar. Whether you have diabetes or you’re trying to keep your levels within a healthy range, eating the right foods between meals can help you reach your goals and give you a boost of healthy energy.

Watching your weight is a big part of diabetes management, and so is getting the right nutrients in your diet. Foods that are high in protein, healthy fats, and fiber have all been shown to help keep sugar levels stable and keep hunger in check, lowering the risk of type 2 diabetes and in some cases even preventing it. Eating snacks that are high in these nutrients should be a part of a healthy diet for diabetics and those with blood sugar conditions. Check out the list below for our favorite snacks for blood sugar management and diabetes.

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Nuts

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Various types of nuts are often suggested as a healthy part of a diet for diabetes management. This might be because nuts have healthy fats, as well as protein, which have shown to help slow the absorption of sugar into the blood-stream, helping to keep sugar levels low. More specifically, almonds have been linked to lower blood sugar levels in several studies.
Hummus

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Another snack food to include in your diet if you have a blood sugar condition is hummus. Hummus is a food found largely in a Mediterranean diet, so it's now wonder the Mediterranean diet was named one of the best diets for diabetes management! Made from chickpeas, hummus is loaded with both protein and fiber which help to stabilize blood sugar. Pair your hummus with veggies like celery and carrots for an even more nutritious bite!
Avocados

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Avocados are a great diabetes-friendly food because similar to almonds, they are packed with healthy fats and fiber. Half of a medium-sized avocado contains a whopping seven grams of fiber. The monounsaturated fatty acids found in avocados have been linked to improvements in blood sugar in subjects with type 2 diabetes. To have an avocado for a healthy snack, eat half of it cubed with salt, pepper, and a squeeze of lemon, or make it into a guacamole dip to eat with veggies!
Yogurt

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Yogurt is yet another snack that’s not only versatile, but it’s a super nutritious option if you’re looking to control your blood sugar. Full-fat greek yogurt is relatively unprocessed compared to other yogurt types, and it contains healthy fats, probiotic bacteria, and a decent amount of protein, which have all shown to be beneficial for blood sugar levels. Enjoy plain greek yogurt with blueberries and raspberries (which are also loaded with fiber!) and sweeten with a teaspoon of honey.
Nut Butter

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If you’re not a fan of eating raw nuts, including some tasty nut butter into your routine could also help you keep your sugar levels stable. They pack the same protein and nutritious fat punch that you’d get from eating nuts, and peanut, almond, or walnut butter can be eaten with apple slices (apples are also rich in fiber!) or veggies like celery.
Healthy Tuna Salad

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Tuna fish is rich in protein which helps to stave off hunger and keep blood sugar levels from spiking. To make a healthier tuna salad to have for snack, mash an avocado with some lemon juice into your tuna instead of using mayonnaise! This snack will give you fiber, healthy fat, and protein — all the ingredients for healthy blood sugar.
Chia Pudding

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Chia seeds are becoming more and more popular in the healthy eating community, and for good reason. These tiny seeds are loaded with omega-3 fats, which have been found to be beneficial for gut health, weight management, and you guessed it — blood sugar control. The best part of chia pudding, though, is the taste! There are so many options for making the best chia pudding. Check out some of our favorites here.
Fat Bombs

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Whether or not you’re following a keto diet, you’ve probably heard some of the buzz around fat-bombs. Fat-bombs are basically energy bites that are made of different ingredients including healthy fats. The idea is that the healthy fats in fat bombs help to control hunger and keep energy levels (and sugar levels) steady throughout the day. Fat bombs can give you lasting energy and help fight cravings while providing fiber, healthy fat, and even some protein. Check out some of our favorite fat bomb recipes, here!
Eggs

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Having one egg as a snack is another great way to keep your sugar levels and hunger under control. Eggs contain a decent amount of protein and egg yolks contain healthy fat that staves off hunger and can help with weight management. One study even showed that people with type 2 diabetes who ate two eggs daily were able to lower their fasting blood sugar and also lowered their hemoglobin A1c — a measure of long-term blood sugar control. Boil a few eggs at the beginning of the week and grab one or two to have as a snack each day, topping them with whatever herbs and spices you like!
Protein Bars

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Since getting enough protein is so essential for blood sugar control, protein bars you can grab on the go are a super convenient option. Be sure to reach for protein bars that are low in sugar and additives. Choose bars with minimal ingredients and added sugars. We love Lara Bars in Peanut Butter Chocolate Chip ($14.21, Amazon).