Diabetes guide
Snacks that are easier on blood sugar
See practical snack pairings and learn what to check on labels.
Fight Diabetes For Good editorial desk · Last reviewed:
Start with why you want a snack
You may be hungry between meals, need something to pack for a long day, or have instructions from your care team about when to eat. Ask whether snacks are part of your personal plan if you use insulin or take medication with meals. The amount of carbohydrate and timing that fit one person may be different for another.
Try a pairing you can pack
- Plain yogurt with a small portion of berries.
- Apple slices and an unsweetened nut or seed butter you can eat safely.
- Vegetable sticks with hummus.
- Whole-grain crackers and cheese, or vegetables and a hard-boiled egg.
These are meal-planning ideas. The CDC notes that eating carbohydrate with protein, fat, or fiber can slow how quickly blood sugar rises. The effect varies with the food, the amount, and the person. If you have food allergies or another condition that affects what you can eat, adapt the options with your care team.
Read the serving and pack it separately
Compare total carbohydrate and serving size on packaged snacks. A bag may contain more than one serving. If you want to pack a portion and save the rest for later, a reusable food container may help you keep the snack separate. If you track glucose as part of your care plan, bring any patterns you notice to your next appointment.
Keep a low-blood-sugar plan handy
The snacks above are for regular eating. If you are experiencing low blood sugar, follow the low-glucose plan from your care team. The CDC advises using fast-acting carbohydrate for typical lows in people who can safely swallow. Learn when and how to use your plan before you need it. Ask a clinician about glucagon and emergency instructions if you are at risk for severe lows.
For more ways to plan what you eat during the day, see the breakfast ideas and the plate method guide.
Compare two snacks you already buy
Choose two options you would actually eat. On each label, look at the serving size and total carbohydrate. If one label describes six crackers and the other describes a whole pouch, think about the amount you would serve yourself before comparing the numbers. If you would eat two servings, double the label amount. Check fiber and added sugars too if your dietitian has asked you to pay attention to those.
If you do not have a label, a recipe or an ingredient list can give you a starting point. A restaurant or café may be able to tell you what is in a snack. Ask your care team how much detail is useful for your plan. You may only need to check a few foods you buy often.
Make a small plan for a long day
Decide when you might want something between meals. Put a portion in a container, then write down what you packed. If you are taking yogurt, cheese, or another food that needs refrigeration, plan for cold storage. If you have no fridge, think about an option that can sit safely in your bag, such as a whole piece of fruit and a sealed portion of nut or seed butter you can eat safely.
For an afternoon at home, keep two options you enjoy where you can find them easily. For example, wash vegetables when you bring them home or put crackers in a cupboard next to the small plates. If you need something more filling, ask a dietitian how to put together a snack with protein or fiber and a portion that fits your day.
Try combinations without a fixed snack rule
Start with a food you like. If you enjoy fruit, try pairing it with plain yogurt or a spread you can eat safely. If you prefer something savory, try cucumber and hummus or whole-grain toast with a topping. If you count carbohydrate, include the contribution of each ingredient. If you are watching sodium for another health reason, compare the labels on dips, crackers, or cheese.
Ask what snack timing makes sense if you work nights, exercise at an unusual hour, or take medicine with food. If you check glucose at home, follow the schedule your care team gave you. Bring up repeated lows or readings you do not understand. Write down what was happening at the time so the team can see the context.
Keep everyday food and supplies for lows easy to tell apart
If your plan calls for fast-acting carbohydrate, keep it somewhere you can get to quickly. An ordinary snack with added protein or fat is meant for eating between meals and may act too slowly for a low. Ask your team to show you what to carry, how to check whether you are recovering, and what to do when you cannot safely swallow or need help from another person.
When you review your routine, choose one snack you can repeat on a busy day. You can use it alongside the ideas in our breakfast guide and plate method guide to make your grocery list easier to plan.
Use the package for the questions it can answer
A label can help you see how much carbohydrate is in a portion. It cannot tell you how a snack will fit every day. Consider whether you will eat it with other food and how much time you have until the next meal. Ask a dietitian to help compare a few examples if you are unsure.
When you find an option that fits your budget and schedule, add it to the shopping list for the following week. Keep an alternate for days when you run out or cannot keep food cold.
Common questions
What is a good snack if I have diabetes?
Choose something that fits your care plan, such as plain yogurt and berries or vegetables and hummus. Check the portion and account for carbohydrates if you count them.
Can I eat fruit as a snack?
Whole fruit can fit many meal plans. Check how the portion fits your carbohydrate plan. Try pairing it with yogurt or another food you enjoy if that suits you.
Do I need a bedtime snack?
That depends on your glucose patterns and medicines. Ask your care team if you regularly have overnight lows or are unsure what to do before bed.
Are sugar-free snacks also carb-free?
No. Check total carbohydrate and serving size on the label. A product with a sugar-free claim can still contain carbohydrates.
What snack should I eat for low blood sugar?
Follow your personal low-glucose plan. Fast-acting carbohydrate is commonly used when someone can safely swallow. Ask your team about emergency steps for severe lows.