Diabetes
Information, Symptoms, Treatments and Resources
Snacking for Your Blood Sugar
Different times call for different snacks
By Jill Weisenberger, MS, RDN, CDE, FAND
When you have diabetes, it can help to have a "toolbox" of nutritious options for different meals, especially snack time — since it's often the time of day when things go haywire. Think about it: You've been sitting at your desk for a couple of hours, deep in a project, and suddenly something crunchy, sweet or salty calls. For a snack that will keep your energy up and boost your health, try these suggestions for key breaks in your schedule.
When it's just time for a snack
- A 4-oz. piece of fresh fruit (about the size of a tennis ball)
- 3 cups air-popped popcorn
- 1 6-oz. container light yogurt
- 12 oz. vegetable juice
When your blood sugar is at the high end of your target
- Nuts — stick to less than ¼ cup (200 cal)
- ½ cup shelled edamame beans (95 cal)
- 1 slice of reduced-fat cheese and ½ cup veggies (75 cal)
- Hard-boiled egg (80 cal)
When you're very hungry or about to work out
- Half of a peanut butter or turkey sandwich with bread and meat only (18 g carbs)
- 1 cup 2% cottage cheese with ½ cup fresh or frozen fruit (around 18 g carbs, depending on the fruit)
- Slices from a 4-oz. apple with around 1 Tbsp. peanut or almond butter (17 g carbs)
- Light rye cracker topped with ½ cup mashed avocado (17 g carbs)
Remember to always check your meal and snack plan with your healthcare team or a registered dietitian before making any changes.
Published on March 21, 2016.
Jill Weisenberger is the author of Diabetes Weight Loss – Week by Week, The Overworked Person’s Guide to Better Nutrition, and 21 Things You Need to Know about Diabetes and Your Heart. Learn more about her at jillweisenberger.com.
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