If you’re living with diabetes, you likely already know that snacks aren’t just about satisfying hunger, they can also play a significant role in keeping your blood sugar steady between meals. But finding snacks that are both tasty and diabetes-friendly isn’t always easy. Many packaged snacks are high in carbs, added sugar or other sneaky ingredients that can send your blood sugar through the roof.
That’s where low-carb snacks come in. Choosing snacks with fewer carbohydrates, especially refined carbs, can help keep blood sugar levels more stable. With a little planning, you can keep a whole lineup of satisfying, blood-sugar-friendly snacks on hand.
Below, we’ll explore why low-carb snacks can be helpful for people with diabetes, what to look for on a label, and a list of low-carb snacks you can try.
Why Low-Carb Snacks Can Help With Blood Sugar Management
Carbohydrates are the body’s primary source of glucose, so when you eat foods high in carbs, your blood sugar naturally rises. For people with diabetes, this rise can be much more pronounced and can last longer than desired, especially if the carbs are quickly digested (like those from white bread, chips, candy or other sweets).
Low-carb snacks are also lower in sugar, and they can help reduce post-snack blood sugar spikes, support more stable energy levels, and keep you feeling fuller for longer (mainly if they include protein and healthy fats).
Keep in mind that “low-carb” doesn’t mean “no carb.” Even lower-carb snacks can contain some carbs from sources like vegetables, dairy, nuts or whole grains. These types of carbs are often balanced by fiber, fat or protein, which slow digestion and make them easier on your blood sugar.
What to Look for in a Low-Carb Snack
When shopping for snacks, a few quick label checks can help you make the best choice:
- Total carbohydrates: This is the total amount of carbs in the product.
- Added sugars: Aim for little to no added sugars and watch for hidden names like maltose, cane syrup, high fructose corn syrup or evaporated cane juices.
- Protein & fat: Snacks that combine carbs with protein or healthy fats such as nuts, seeds and cheese tend to be more satisfying and easier on the blood sugar.
- Ingredients you recognize: Minimally processed foods tend to bring better nutrition and fewer blood sugar surprises.
15 Low-Carb Snack Ideas for People With Diabetes
Whether you’re craving crunchy, creamy, salty or sweet, there’s a blood-sugar-friendly option for everyone. Here are a few ideas:
1. Roasted almonds or mixed nuts
Nuts are a low-carb snack superstar! They are rich in healthy fats, protein and fiber. They’re portable, satisfying and available in many different flavor variations.
Try: Vitacost Certified Organic Raw Almonds for a simple, no-added-salt option you can flavor at home with spices like cinnamon or smoked paprika.
2. Cheese sticks or cubes
Cheese offers protein and fat with almost no carbs. String cheese, cheddar cubes or mini cheese rounds are great for quick snacking.
Pair with a few cucumber slices for crunch as a low-carb cracker replacement.
3. Nut butter + celery sticks
A classic combo! Look for nut butters with no added sugar or hydrogenated oils.
Try: Vitacost Gluten Free Smooth Unsalted Almond Butter. It is rich, creamy, and has just one ingredient – pure dry roasted almonds.
4. Greek yogurt with berries
Plain, unsweetened Greek yogurt is low in carbs and high in protein. Add a small handful of fresh raspberries or blackberries for natural sweetness.
Try: Sprinkle with Bob’s Red Mill Organic Chia Seeds for extra fiber.
5. Beef or turkey jerky
Look for jerky without added sugars or corn syrup. It’s portable, high in protein and shelf-stable for busy days.
Try: CHOMPS Grass-Fed Beef Sticks, which are sugar-free, gluten-free and perfectly savory.
6. Cucumber slices with hummus
Cucumbers are very low in carbs, and hummus adds fiber, protein and healthy fats. Plus, it’s a refreshing way to sneak in extra veggies.
Try: Make your own hummus by blending chickpeas, tahini and lemon juice.
7. Hard-boiled eggs
Eggs are a nutrient-packed snack that are naturally carb-free. Prep a batch of hard-boiled eggs on Sunday and store them in the fridge for the week.
Sprinkle with smoked paprika or everything bagel seasoning for extra flavor.
8. Avocado boats
Cut an avocado in half, remove the pit and sprinkle with salt, pepper or hot sauce. Eat it right out of the skin with a spoon.
For extra protein, top with canned tuna or chicken salad.
9. Olives
Briny, salty and satisfying, olives are naturally low in carbs and rich in heart-healthy fats.
Try: Freestyle Snacks Kalamata Olives for an on-the-go option.
10. Low-carb crackers with cheese or dip
Not all crackers are high in carbs. Look for options made from almond flour, flaxseed or other seeds.
Try: Flackers Organic Flax Seed Crackers. They’re crunchy, flavorful and only 1g of net carbs per serving.
11. Mini lettuce wraps
Use butter lettuce leaves to wrap sliced turkey, chicken or tuna salad. Add mustard or a slice of avocado for extra flavor.
It’s basically a sandwich without the bread!
12. Cottage cheese with cinnamon
Cottage cheese is high in protein, low in carbs, and surprisingly versatile.
Stir in a sprinkle of cinnamon or nutmeg for a naturally sweet flavor boost.
13. Dark chocolate squares
If you’re craving something sweet, a small piece of dark chocolate (85% cacao or higher) can satisfy your sweet tooth without spiking your blood sugar.
Try: Endangered Species 88% Cocoa Dark Chocolate Bar, it is rich, intense and contains only 3 grams of sugar per serving.
14. Chia pudding
Chia seeds absorb liquid and create a pudding-like texture. Make chia pudding with unsweetened almond milk, a few drops of vanilla extract and a pinch of cinnamon. Let it sit in the fridge overnight.
Try: Nutiva Organic Chia Seeds for a nutrient-dense base.
15. Seaweed snacks
Thin sheets of roasted seaweed are crunchy, salty and almost carb-free. They also provide iodine and other trace minerals.
Try: GimMe Organic Roasted Seaweed Snacks for a tasty, portable option.
Tips for Making Low-Carb Snacking Easy
The best way to stick to healthy snacking is to make it easy. Here are a few simple strategies:
- Prep in advance: Wash and cut veggies, portion nuts into snack bags or make a batch of chia pudding ahead of time.
- Keep snacks visible: Store your low-carb options at eye level in the fridge or pantry so they’re the first thing you see.
- Have grab-and-go choices: Portable snacks like jerky, nut butter packets or cheese sticks are lifesavers when you’re away from home.
- Mix it up: Rotate through different snacks each week so you don’t get bored.
In Summary
For those managing diabetes, being mindful of carbs can make a big difference in blood sugar control, but low-carb snacks aren’t just for people with diabetes. They can be a healthy option for anyone looking to avoid blood sugar swings and stay energized between meals.
The best snack for you is one that you enjoy, that works with your blood sugar goals, and that fits your lifestyle. Stocking your pantry with a few go-to snacks means you’ll always have options available when you need them.
So whether you’re in the mood for something salty, crunchy, savory, or slightly sweet, there’s a low-carb snack waiting to become your new favorite.