What to eat when you need a quick (and healthy) snack

Fruits, vegetables and nuts

Are there times when you want or need to eat something with low or no carb, but aren’t sure what to eat? We asked our friends in the community to tell us their favorite low or no carb go-to diabetes foods. We received hundreds of great food options, and listed them by category for you to reference. Although everyone has different nutritional needs, we hope you find these lists helpful, and yourself trying a variety of these delicious foods! Be sure to look up the carb count before eating and give yourself insulin if needed, and talk with your healthcare team to determine the right dietary plan for you. Have a favorite go-to diabetes food (low carb or no carb) that isn’t listed? Tell us in the comments below!
 

Vegetables

Dark-Green Vegetables 

1. Broccoli 
2. Kale chips 
3. Spinach 

Red and Orange Vegetables 

1. Carrots 
2. Red and green pepper 
3. Tomatoes 

Beans and Peas 

1. Edamame 

Other Vegetables 

1. Asparagus 
2. Avocado 
3. Black olives 
4. Brussel sprouts 
5. Cabbage 
6. Cauliflower 
7. Celery 
8. Cucumbers 
9. Green beans 
10. Iceberg lettuce 
11. Mushrooms 
12. Pickles 
13. Radishes 
14. Zucchini

Fruits

1. Blueberries 
2. Watermelon 
3. A grape, raspberry, or half strawberry in an ice cube

Proteins

1. Beef: steak, hamburgers (without bun), sausage links or bites, bacon, jerky, Slim Jims, hot dogs 
2. Chicken (grilled) 
3. Eggs: hard boiled, omelets, scrambled 
4. Fish: tuna, sashimi 
5. Ham: lunch meat 
6. Pork: rinds, roast, sausage links, pepperoni (sticks) 
7. Turkey: bacon, lunch meat

Dairy

1. Cheese: string, sticks, curd, low fat, sharp cheddar, goat, cottage cheese 
2. Yogurt: Dannon Light & Fit Carb & Sugar Control, Fred Meyer Carbmaster

Nuts

1. Almonds 
2. Cashews 
3. Peanut butter 
4. Peanuts 
5. Pistachios 
6. Pumpkin seeds 
7. Sunflower seeds

Drinks

1. Unsweetened tea 
2. Calorie free flavored water 
3. Sugar free sports drinks

Desserts

1. Sugar free Cheesecake 
2. Sugar free ice cream 
3. Sugar free gelatin 
4. Sugar free popsicles 
5. Sugar free pudding with sugar free cool whip

 

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Blog comments

Submitted by Ed (not verified) on

In reply to by Commenter (not verified)

Many sugar free items are loaded with other ingredients that are not healthy choices. Some have alcohol sugars to which many people are sensitive and can act as a laxative. As far as ice cream, it is probably better to choose an all natural variety and keep the serving size small. Fruits and nuts are much better choices.

Submitted by Patty (not verified) on

In reply to by Commenter (not verified)

Thanks for this list! Can you also post one with snacks that will keep my blood sugar at an even level all night long? I need some new ideas. Thanks!

Submitted by Karrie Hawbaker (not verified) on

In reply to by Patty (not verified)

Thanks for the suggestion, Patty. We'll definitely look into this.

Submitted by Patty (not verified) on

In reply to by Karrie Hawbaker (not verified)

Thank you!

Submitted by Kathy Fleetham (not verified) on

In reply to by Patty (not verified)

Lite or Low fat yogurt can be a great night time snack. With carbohydrates and protein to balance you over the time you are sleeping, it can help you avoid early morning highs and lows.

Many sugar free items are loaded with other ingredients that are not healthy choices. Some have alcohol sugars to which many people are sensitive and can act as a laxative. As far as ice cream, it is probably better to choose an all natural variety and keep the serving size small. Thanks for this list! Can you also post one with snacks that will keep my blood sugar at an even level all night long I need some new ideas. Thank you for sharing your blog about WHAT TO EAT WHEN YOU NEED A QUICK (AND HEALTHY) SNACK. I Think Your blog Is So Helpful.

Thanks, Deanna. I recommend working with your healthcare team or others in the diabetes community for additional tips. Glad to hear that this was helpful for you!

Submitted by Mike Vertula (not verified) on

In reply to by Commenter (not verified)

What snacks can I eat to stop my blood sugar from spiking? I'm pretty diabetic and I don't want to become a full diabetic.

Submitted by Nicole (not verified) on

In reply to by Mike Vertula (not verified)

Mike, this would be a great conversation to have with your healthcare team. They know your individual needs and can provide you the best advice.

Submitted by Candy (not verified) on

In reply to by Commenter (not verified)

I wake up in the middle of the night with low blood sugar
I’ve discover a low fat 2 grams sugar 70 Calories
8 grams protein yogurt called carb master I eat that
At 4am and a few almonds and water to help control blood glucose levels
Works for me!


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