Diabetes Friendly Snacks

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If you have type 2 diabetes or prediabetes, you need snack foods that are tasty and enjoyable but also blood sugar friendly.

Let’s look at a variety of options to inspire your menu.

Best Healthy Diabetic Snacks

Here’s a list of 6 best healthy snacks to include in your regular menu:

1. Nuts: Almonds, walnuts, and pistachios are high in healthy fats, fibre, and protein, helping regulate blood sugar levels.
2. Greek yoghurt: Rich in protein and low in carbs, it’s a satisfying and nutritious option.
3. Fresh vegetables with hummus or guacamole: A fibre-rich snack that promotes appetite-satisfaction and stable blood sugar.
4. Cottage cheese and berries: Combines low-fat protein with antioxidant-rich berries for a balanced snack.
5. Cucumber crackers with avocado, cheese or other toppings: A source of healthy fats and complex carbs for steady energy.
6. Celery sticks with cream cheese or natural nut butter: A low-carb, crunchy snack option that pairs fibre, fats and proteins for a nutritious fresh delight.

Packaged Snacks For Diabetics in Australia

Packaged snacks can also be an option, because let’s face it, we don’t always have the time to make snacks. The key is to avoid high carb options that contain too much ‘added sugar.’

Your best options will be snacks lower in carbs/sugar and high in protein, as these will be more satisfying. Be cautious with items that say ‘low sugar’ because they can still be high in carbs.

Remember: carbs are sugar, sugar are carbs. On food labels, always use the total carb amounts, not just sugar.

Here’s a list of some snack options.

BBQ chicken’s are readily available at most grocery stores so grab one and snack on it anytime. Pair it with some veggie sticks or dip and you have a snack or meal.

Enjoy two crispbreads such as rye ryvita, cruskits or Atkins crispbread with a dip of your choice – tzatziki, beetroot, capsicum, or guacamole.

YoPro Perform (various flavours) 160g small yoghurt contains around 7g carbs and 20g protein.

Sunny Queen Protein Bites Parmesan & Caramelised Onion, for a 100g serving is 8.8g carbs. These are a frozen item and need to be baked. Available at Woolworths.

For a crunchy savoury snack you might enjoy Gold Medal Pork Krackles Snacks, which are high in protein at 34g per serve and under 5g carbs. Available at Coles.

Beef jerky is a protein-rich snack option available at most stores.

For a sweet twist, Slim Secrets have Love Bites of salted caramel, mint crisps and crushed almonds, with low carbs around 1g per serving.

Roasted edamame (young soy beans) are a delicious vegetable-based protein snack. Hapi brand from Woolies clock in about 8.4g carbs, 9.1g protein per serve. DJ&A Nature’s brand from Coles clock in about 6.5g carbs, 23g protein per serve.

Red Tractor Paleo Protein Mix gives you a burst of superfood goodness with just 2.2g carbs per serve.Available at Coles and online.

Snack Bars

Lower carb snack bars can also be a good grab-n-go option. Here’s a few choices at Coles and Woolworths.

• BodyScience high protein bar peanut caramel – ‘per serving’ Carbs: 4g
• BodyScience high protein bar cookies and cream – ‘per serving’ Carbs: 2.7g
• Aussie Bodies lo carb bar almond caramel – ‘per serving’ Carbs: 2.3g
• Aussie Bodies lo carb bar whipped peanut butter – ‘per serving’ Carbs: 2.4g
• Nice & Natural protein nut bar salted caramel – ‘per serving’ Carbs: 7.5g (only at Coles)
• Nice & Natural protein nut bar chocolate and cacao – ‘per serving’ Carbs: 10g (only at Coles)
• Nice & Natural roasted nut bars peanut and cashews – ‘per serving’ Carbs: 10.5g
• The Bar Counter chocolate brownie espresso – ‘per serving’ Carbs: 3.5g
• Noshu Low Carb Nut Bars – ‘per serving’ Carbs 4.3g

As a general rule we’d recommend keeping any purchased snacks below 10g carbs.

Packaged snacks and bars can be a good snack option (more convenient), but keep in mind that fresh is always best, so in terms of snacking, opt for the healthy snacks listed at the top most of the time, and keep the others in moderation.

Happy snacking!