Eating low-glycemic snacks for diabetes is a great way to keep blood sugar levels stable and energy steady throughout the day. Choosing the right snacks means fewer blood sugar spikes, more balanced energy levels, and better overall health.
If you or a loved one has diabetes, you’ve probably heard of the glycemic index (GI). It’s a tool that ranks foods based on how quickly they raise blood glucose levels. Keep reading for my list of 19 diabetes-friendly snacks that are delicious, practical, and loaded with healthy snack ideas and a breakdown of low GI foods and why they’re helpful for diabetes!
1. Popcorn
Depending on which source you look at, popcorn can be classified as either a low glycemic or medium glycemic food.It has more fiber than most chips and crackers, making it a great option for people with diabetes, especially when paired with a protein source.
2. Trail mix
Make your own trail mix with some great low glycemic foods like nuts, berries, no-added-sugar chocolate, and popcorn!
3. Peanut butter
Peanut butter has a glycemic index of only 14, making it a low glycemic food. And, it has twice the amount of protein of other nut butters. Pair it with your favorite fruit for a great snack!
4. Veggies and hummus
Hummus can have a glycemic index anywhere from about 6 to 15, so it is considered a low glycemic index food. And, it makes a great snack when paired with your favorite raw veggies.
5. Fruit and cheese
Fruit gets a bad rep sometimes in the diabetes world, but there are actually many fruits that are associated with lower blood sugar levels and have a low glycemic index. And, fruit pairs perfectly with cheese, like in these grape and pepperjack cheese skewers.
6. Ricotta cheese on whole grain bread
Ricotta cheese has made a popularity comeback in the last couple of years on social media… and for good reason! Spread some on your favorite whole-grain bread (typically ~50 glycemic index score) for a delicious snack! And, try it on top of pancakes like in my Lemon Ricotta Pancake recipe.
7. Greek yogurt
Greek yogurt makes a great higher-protein, low-glycemic snack! Enjoy a low-sugar flavored version or pair plain Greek yogurt with another carbohydrate source for a balanced snack. Want to know which types of yogurt are best for diabetes? Check out this article.
8. Avocado toast
Avocado toast has been a popular snack for years for good reason! Avocados are a low glycemic index food and pair perfectly with whole grain bread.
9. Apple slices with nut butter
You can’t get more classic than an apple and peanut butter. Apples are one of those fruits I mentioned previously that have been associated with lower blood sugar levels over time. And, we just reviewed peanut butter above as well. Pair them together as is, or try my delicious peanut butter fruit dip!
10. Hard boiled eggs
Hard-boiled eggs are an excellent source of protein and energy throughout the day! I make them in batches with my egg cooker (Amazon affiliate link).
11. Berries and plain yogurt
Berries are some of the lowest sugar and lowest glycemic index fruits. Pair them with yogurt (which we discussed above) and you’ve got a delicious and balanced snack! (You can add some unsweetened nut butter and low-sugar granola, too, for added flavor.)
12. Raw nuts
Many nuts are so low in carbohydrates that they do not even have a glycemic index value, and the ones that do are all considered low glycemic index foods.
13. Beef jerky
Beef jerky is another high-protein snack that has no (or very little) carbohydrate, so it can’t be scored on the glycemic index.
14. Roasted chickpeas
Roasted chickpeas are a high-fiber and protein snack you can make right at home! I have an amazing recipe for Tangy Roasted Chickpeas in my book The Easy Diabetes Cookbook!
15. Cottage cheese
Cottage cheese is a high-protein, low-glycemic snack. You can enjoy it on its own, add some seasonings, or pair it with fruit or crackers. The possibilities are endless!
16. Cheese and crackers
Pair some whole-grain crackers and cheese for a classic snack. A salty crunch not only satisfies your taste buds, but it offers a blood sugar-friendly option as well.
17. Energy bites
Energy bites can often have a higher glycemic impact than we’d like. But many recipes utilize nuts or nut butter to reduce the glycemic impact they can have. Try my Simple Pecan Energy Bites for a blood sugar-friendly option.
18. Edamame
Edamame offers protein and fiber for a delicious, low-glycemic snack! I love grabbing a bag of frozen edamame at the grocery store and keeping it on hand for easy snacks.
19. Chia seed pudding
Chia seed pudding isn’t just for breakfast! This high fiber, low glycemic dish can make a great snack too.
What is the Glycemic Index?
The glycemic index of a food is a numerical rating (on a scale of 0-100) that indicates how quickly or slowly the carbohydrate in that food can raise blood sugar levels.
- Low glycemic index (low-GI foods): 0–55
- Medium glycemic index: 56–70
- High glycemic index (high-GI foods): 70+
Low-GI snacks are digested slowly, which helps with blood sugar control and reduces the risk of insulin resistance. High-GI foods like white bread or potato chips can raise blood sugars fast, which is not ideal for people managing diabetes or cardiovascular disease. Foods with a glycemic index score of 55 or below are considered low glycemic index foods. Foods with a glycemic index of 56-69 are considered medium GI foods, and foods with a glycemic index of 70+ are considered high GI.
Helpful resources: Harvard’s glycemic index chart and the American Diabetes Association list are great places to start if you want more detail.
Why Are Low-Glycemic Snacks Helpful for Diabetes?
Carbohydrates are broken down faster than protein or fat. Simple carbs like white bread or candy cause high blood sugar and crashes. But pairing whole foods like fresh fruit with lean proteins or healthy fats (think olive oil, nuts, or avocado) can help keep blood sugar levels stable.
That’s why focusing on low-carb snacks, lower-carbohydrate snacks, and diabetic-friendly snacks is such a good choice. They not only help prevent low blood sugar swings but also provide essential nutrients that support overall health.
What About Glycemic Load?
Knowing the glycemic index score of a food can be helpful. It doesn’t tell the whole story. The glycemic index score only tells us how quickly the food can raise your blood sugar. It does not offer any information about how much of the food you are eating, though. Glycemic Load is a more holistic, useful metric.
The GI tells you how fast a food raises blood sugar, but not how much you’re eating. That’s where glycemic load comes in. Glycemic load takes into account the type of carbohydrate a food contains and how much of the carbohydrate it actually contains.
- Low glycemic load: 0–10
- Moderate: 11–19
- High: 20+
For example, watermelon has a high GI (80) but a very low glycemic load (5). You’d need higher amounts of watermelon to cause a significant spike. This is why portion control and portion sizes matter so much in meal planning for diabetes.
Low-Glycemic Foods List
Now, I know this might seem a bit complex and like a lot of calculations. And it is. Do you need to go calculate the values for everything you eat? Definitely not. But it is good background information to help inform your food choices.Focusing on complex carbohydrates, protein, and better-for-you fats will usually result in a low glycemic eating pattern, without you needing to calculate or worry about these things.
Examples of good snacks and low-GI snacks include:
- Baby carrots, bell peppers, celery sticks, peas, chickpeas
- Apples, oranges, kiwi, and other fresh fruit rich in vitamin C
- Milk, low-fat cottage cheese, yogurt
- Whole grains like whole-grain bread and whole-grain crackers
- Hummus, avocado, and chia seeds
- Nuts and seeds, including pumpkin seeds and macadamia nuts
These are healthier options than refined carbs and often provide grams of fiber, grams of protein, and beneficial fatty acids that improve overall health.
How to Build Low-Glycemic Snacks
When building snacks, pair a carb with protein or healthy fats. This slows digestion, keeps blood sugar stable, and helps with weight loss and blood pressure management.
- Apple slices + peanut butter = excellent snack choice with grams of protein and fiber
- Yogurt + berries = high-protein snack that’s also a fiber-rich snack
- Air-popped popcorn + nuts = crunchy, filling, and a great way to keep hunger in check
FAQs
Can low-GI snacks help with weight loss?
Yes. Choosing lower-carbohydrate snacks that are a good source of fiber and protein helps reduce hunger and support overall health.
Are packaged snacks okay?
Yes, but check for grams of carbohydrates, grams of fiber, and added sugars. A registered dietitian can guide you to the healthier options.
Are artificial sweeteners safe for people with diabetes?
Some clinical trials and a systematic review suggest they may help with blood sugar control, but moderation is key. Whole, minimally processed foods are still the best snacks.
What’s a good snack for low blood sugar?
If you’re treating low blood sugar, choose something with about 15 g of carbs, such as fresh fruit or a small juice box. Follow up with a high-protein snack like hard-boiled eggs or nuts to keep blood sugar stable.
Do low-GI diets reduce the risk of cardiovascular disease?
Evidence from systematic reviews suggests that following low-GI diets may lower the risk of high blood pressure, cardiovascular disease, and insulin resistance.
This article has been updated since its original publish date in June 2020.
9 Responses
By having type 2 diabetes, it can be difficult to find good snack combo. So many good snack ideas, Thank you.
This was a very helpful article. When I look up snacks for diabetics, I’m always surprised by some of the higher glycemic foods I see. I’ve ordered cookbooks for diabetics, and time and again I’ve thought to myself, “this can’t be right…” when I read the nutritional information. I learned about the glycemic index by accident, so having a list of quick snacks that I know are on the low side is very helpful! Thank you!
Hi i was so glad i came across ur info and things available but not so happy to go thfu the forn to be told the stuff is not posted to the uk very disappointed indeed the choc/ berry and nutreat. The bit i dont get is on the order form it says shipping so i will use the info there is on the right foods but was hoping for something different just my luck but thank you for this bit of info. Kay
Very informative. Glad to see this article. It is so confusing. And I can’t seem to find the right foods to eat with Diabetes 2.
Thank you for this article I have a son who is 15 autistic and his finger started tingling and I noticed him drinking a lot of water so I’m nipping this in the bud now before the bloodwork even comes back so having this list is great??
One month + 1 day post hospitalization diabetic ketoacidosis. Diagnosed 10yr old type 1 the same day as hospitalization.
Very informative guide. This is the support we need. Thank you! Definitely a resource I will frequent and share!
Being Type 2 and working construction on the road makes it near impossible to find things that are healthy, easy to prepare in a hotel room and provide enough Energy for a 10 to 12 hour day but going to try some of these suggestions on the site and hope it gets me lower.
Thanks
What coffee creamer is a low glycemic index should I use?!?
We have this post that has lots of ideas: https://www.milkandhoneynutrition.com/best-coffee-creamers-for-diabetes-according-to-a-diabetes-dietitian/