Having diabetes simply means it’s important to plan your lunch and dinner carefully, but what about snacks? Instead of risking treats that are high in sugar or added fats, we bring you loads of options based on their carb content. Remember that portion sizes are the key to controlling your blood glucose and avoiding weight gain.

Curb hunger, stave off boredom and get a nutritious energy boost with these smart snack choices:

Less Than 5gm Carbs:

  • 15 almonds
  • 3 celery sticks + 1 Tablespoon of peanut butter
  • 5 baby carrots
  • 5 cherry tomatoes + 1 Tablespoon ranch dressing
  • 1 hard-boiled egg
  • 1 cup cucumber slices + 1 Tablespoon ranch dressing
  • A quarter cup of fresh blueberries
  • 1 cup of salad greens +half cup of diced cucumber + drizzle of vinegar and oil
  • 1 frozen sugar-free popsicle
  • 1 cup of light popcorn
  • 2 saltine crackers
  • 10 gold-fish crackers
  • Half a cup of sugar-free gelatin
  • 1 piece of string cheese stick
  • 8 green olives
  • 2 Tablespoons pumpkin or sesame seeds
  • A quarter of a whole avocado

10-20gm Carbs:

  • A quarter cup of dried fruit and nut mix
  • 1 cup chicken noodle soup, tomato soup (made with water), or vegetable soup
  • 1 small apple or orange
  • 3 cups light popcorn
  • A third of a cup of hummus + 1 cup raw fresh cut veggies (green peppers, carrots, broccoli, cucumber, celery, cauliflower or a combination of these)
  • A quarter cup of cottage cheese + half a cup canned or fresh fruit
  • 1 cheese quesadilla (made with one 6-inch corn or whole wheat tortilla + 1 oz shredded cheese) + a quarter cup salsa
  • 2 rice cakes (with a 4-inch diameter) + 1 Tablespoon peanut butter
  • 5 whole wheat crackers + 1 piece of string cheese
  • Half a turkey sandwich (1 slice whole wheat bread + 2 oz turkey + mustard)
  • Half a cup of tuna salad + 4 saltines

30gm Carbs (best consumed before exercise):

  • Half a peanut butter sandwich (1 slice whole wheat bread + 1 Tablespoon peanut butter) + 1 cup milk
  • 6 oz light yogurt +a third of a cup of berries (blueberries, blackberries, raspberries, or a combination of these)
  • 1 English muffin + 1 teaspoon low-fat margarine
  • Three-fourths of a cup of whole grains, ready-to-eat cereal + half a cup of fat-free milk
  • 1 medium banana + 1 Tablespoon peanut butter

Tips To Keep In Mind:

  • Know your portion sizes beforehand, and if you aren’t sure, use measuring cups and spoons.
  • Don’t forget to count the carbohydrate into your overall meal plan if you use carb counting.
  • Avoid mindless snacking in front of the TV or computer or while reading or driving.
  • Stock up on healthy options, so you always have them on hand.

Note that the above measures are in approximate terms, and you must consult with your doctor or nutritionist before introducing any new food to your diet.

Read More:
Diabetic Desserts: How To Feed A Sweet Tooth
Healthy Breakfast Everyday Can Keep Diabetes At Bay

Simona is a journalist who has worked with several leading publications in India over the last 17 years, writing on lifestyle topics and the arts, besides interviewing celebrities. She made the switch to public relations and headed the division as PR Manager at ITC Hotels’ flagship property, the ITC Grand Chola, but has since returned to her first love, journalism. Now she writes on food, which she is sincerely passionate about and wellness, which she finds fascinating and full of surprises. When she isn’t writing, she is busy playing the role of co-founder and communications director of The Bicycle Project, a six-year-old charity initiative that empowers tribal children in rural areas, while addressing the issue of urban waste.