When it comes to managing blood sugar, the right snack can make all the difference. But what exactly makes a snack friendly for diabetics? It’s all about balance. A good blood-sugar stabilising snack is high in fibre, rich in protein, includes healthy fats, and is low in both refined sugar and high glycaemic index (GI) carbs. Why? Because each of these components plays a key role in keeping your blood sugar stable.

Fibre slows down the digestion of carbohydrates, which helps prevent those sudden spikes and crashes in blood sugar. Protein supports steady energy and helps you feel fuller for longer, which can curb cravings. Healthy fats, like those from nuts or seeds, not only keep you satisfied but also help your body absorb fat-soluble vitamins. On the flip side, refined sugars and high-GI foods are digested quickly and can lead to rapid blood sugar spikes, something you want to avoid if you're trying to manage diabetes or just keep your energy steady. Choosing snacks with the right mix of these nutrients supports your body’s natural rhythm, keeping you fuelled, focused, and feeling good throughout the day.

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Snacking Guidelines for Diabetes

1. Choose Quality Carbs, As Not All Carbs Are Equal

Carbohydrates impact blood sugar differently depending on their type. Simple carbs (like white bread, candy, or soda) break down quickly and cause rapid spikes. On the other hand, complex carbs found in whole grains, legumes, and vegetables offer a slower release of glucose, promoting steadier blood sugar levels.

“Pairing carbohydrates with protein or healthy fats helps blunt the glucose spike,” says Dr. Lisa Young, PhD, RDN, a registered dietitian nutritionist and adjunct professor of nutrition at New York University, USA.

2. Prep Ahead to Prevent “Hanger” Decisions

One of the easiest ways to stay on track is to have balanced snacks ready before hunger strikes. Pre-cut veggies, hard-boiled eggs, homemade moong dal chilla rolls or yoghurt cups are excellent grab-and-go choices.

A 2024 study published in the Journal of Nutrition Education and Behaviour found that people with diabetes who meal-prepped regularly were less likely to experience unplanned blood sugar fluctuations.

Related Story: The Diabetes Guide: How To Balance Your Blood Sugar

3. Time Your Snacks Right

Snacking at the right time can be just as important as what you eat. Going too long without food may lead to dips in blood sugar, followed by overeating or reaching for quick-fix foods. “Aim to snack every 2–3 hours with balanced choices such as sprouts, makhana, peanut butter with sourdough, multigrain toast with avocado or carrot with hummus,” says Dr. Lakshmi, Ph.D, Food and Nutrition, Head of Holistic Nutrition, UR.Life.

It's not just what you eat but also when you eat that matters. A good strategy is to time snacks around energy dips (like mid-afternoon) to prevent dips in energy..

4. Watch Your Portions (Even If It's Healthy)

Even nutritious snacks like nuts, fruit, or yoghurt can backfire if you overconsume. For people with diabetes, managing portions is key to controlling blood sugar and calorie intake. Stick to palm-sized or pre-measured servings to stay on track without overloading your system.

A 2019 study in Diabetes Therapy emphasised that portion control plays a critical role in improving glycaemic control and preventing post-meal glucose surges.
Related Story: Diabetes-Friendly Dessert To Satisfy Your Sweet Tooth—Citrus Bhapa Doi

5. Hydrate Smartly Between Meals

Studies have shown that 37 per cent of people mistake thirst for hunger because thirst signals can be weak. Drinking enough water can reduce unnecessary snacking and prevent dehydration, which can spike blood sugar levels.

A 2021 study by the Diabetes & Metabolism Journal suggests that drinking adequate water lowers the risk of hyperglycemia and helps maintain metabolic homeostasis.

6. Focus on Fibre for Fullness 

A 2024 study published by the World Journal of Diabetes concluded that higher fibre intake significantly reduces the risk of developing Type 2 diabetes and helps those with diabetes better control blood glucose and insulin response.

“Soluble fibre is important for blood sugar control as it slows down the attack of digestive enzymes on any accompanying carbohydrates in the meal so that they are absorbed slowly into the bloodstream,” says Dr. Joanna McMillan, PhD, APD, an Australian nutrition scientist and accredited dietitian, in Mamamia, a women's media company

Dr. Joanna further mentions that snacks high in dietary fibre, such as chia pudding, roasted chickpeas, or avocado toast, slow down digestion and sugar absorption, which keeps your blood glucose from spiking too quickly  

Related story: 7 Ways to Control High Blood Sugar in the Morning

10 Diabetes-Friendly Snacks 

Hard-Boiled Eggs: Packed with protein, they keep you full and help manage blood sugar levels.

Hummus with Vegetables: Chickpea-based hummus combined with raw or lightly boiled veggies offers protein and fibre.

Cottage Cheese (Paneer): High in protein and low in carbs, it helps control blood sugar, especially when paired with salads. Make sure to make paneer at home to gain the best nutrients out of it.

Berries: Rich in fibre and antioxidants, they help reduce inflammation and regulate blood sugar.

Yoghurt: Contains protein and probiotics that support digestion and help manage blood sugar.

Chickpeas: A great source of protein and fibre; roasted or boiled chickpeas make for a healthy, filling snack.

Cheese with Whole-Grain Crackers: Combines protein, fibre, and healthy fats; choose crackers made from 100 per cent whole grains.

Air-Popped Popcorn:  A low-calorie, fibre-rich snack that can help with weight and blood sugar control.

Nuts (like almonds, walnuts, pistachios): Rich in healthy fats, protein, and fibre; great for portion-controlled snacking.

Sprouts, Idli, Khakhra: Homemade, baked, or grilled versions of these Indian snacks are nutritious and diabetes-friendly.

Need all your wellness solutions in one place? A whole new world awaits just a click away.

Regular health checks are essential for everyone, but they are particularly important for individuals who are at risk of or already have any underlying conditions. Taking regular health checks can help detect the condition at an early stage when it is easier to manage and treat. With the UR.Life HRA, we help you to invest in your well-being through seamless interventions and targeted medical treatments. Our holistic wellness approach caters to all aspects of your well-being. We ensure that you can bring your whole self to work.

With our medical professionals by your side, routine health check-ups will never be an issue. Advanced laboratory technologies back UR.Life’s Occupational Health Centers (OHC), and with highly qualified experts/technicians, we’re committed to delivering trusted and quality recommendations, modifications and advice to you.