11 Best Snacks to Eat If You Have Diabetes

9. A small apple with peanut butter

butter for diabetics
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Yes, this childhood favourite is diabetes-approved. Apples are high in fibre (just keep the skin on), low in calories, and rich in flavonoids that may be protective against diabetes.

Peanut butter offers some protein and healthy fat, but cap your serving to one tablespoon if you’re aiming for a lower-calorie snack.

10. Popcorn

jello for diabetics
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SUPERSEEDZ

While corn is popular as a vegetable side dish, it’s actually in the grain group, explains Stefanski.

As a whole grain it does provide benefits of added fiber with a generous portion.

11. String cheese

is mozzarella cheese good for diabetics
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String cheese is the perfectly portioned protein. I tell my clients 1 to 2 is fine, depending on how hungry you are.

Eat alone if it has been less than 2 to 3 hours since your last meal or with a serving of carbs if it has been longer than that.

References

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  • Klonoff DC. “The beneficial effects of a Paleolithic diet on type 2 diabetes and other risk factors for cardiovascular disease.” J Diabetes Sci Technol. 2009 Nov 1;3(6):1229-32
  • Kodama S, et al. “Influence of fat and carbohydrate proportions on the metabolic profile in patients with type 2 diabetes: a meta-analysis.” Diabetes Care. 2009 May;32(5):959-65.
  • Alison B. Everet, et al. “Nutrition Therapy Recommendations for the Management of Adults with Diabetes. Diabetes Care Journal. January 2014 vol. 37 no. Supplement 1 S120-S143
  • Allen R, et al. “Cinnamon use in type 2 diabetes: an updated systematic review and meta-analysis.” Ann Fam Med. 2013 Sep-Oct;11(5):452-9.
  • Chungchunlam SM, et al. “Dietary whey protein influences plasma satiety-related hormones and plasma amino acids in normal-weight adult women.” Eur J Clin Nutr. 2015 Feb;69(2):179-86.
  • Diabetes Research and Action Education Foundation. Cinnamon and Diabetes.
  • Ericson U, et al. “Food sources of fat may clarify the inconsistent role of dietary fat intake for incidence of type 2 diabetes.” Am J Clin Nutr. 2015 Apr 1. pii: ajcn103010. [Epub ahead of print] PubMed PMID: 25832335.
  • Franz, Marion J. “The Dilemma of Weight Loss in Diabetes.” Diabetes Spectrum 20.3 July 2007: 133-136.
  • Jönsson T, et al. “Beneficial effects of a Paleolithic diet on cardiovascular risk factors in type 2 diabetes: a randomized cross-over pilot study.” Cardiovasc Diabetol. 2009 Jul 16;8:35.
  • Lasa A, et al. “Comparative effect of two Mediterranean diets versus a low-fat diet on glycemic control in individuals with type 2 diabetes. Eur J Clin Nutr. 2014 Jul;68(7):767-72.
  • Mayer-Davis, E.J. “Low-Fat Diets for Diabetes Prevention.” Diabetes Care 24.2 April 2001: 613-614.
  • Oberg EB, et al. “CAM: naturopathic dietary interventions for patients with type 2 diabetes.” Complement Ther Clin Pract. 2011 Aug;17(3):157-61.
  • Trapp, C and Levin S. “Preparing to prescribe plant-based diets for diabetes prevention and treatment.” Diabetes Spectrum February 2012 vol. 25 no. 1 38-44.
  • Yokoyama, Y, et al. “Vegetarian diets and glycemic control in diabetes: a systematic review and meta-analysis.” Cardiovascular Diagnosis & Therapy. 2014 Vol. 4. No. 5.

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