Snacks Doctors Wish Diabetics Ate More Often!

Living with diabetes doesn’t mean you have to avoid snacks altogether — you just need smarter options. Having quick, packaged snacks within reach can make a huge difference when hunger hits between meals. The key is choosing foods that help keep your blood sugar steady instead of sending it on a spike-and-crash cycle.

If you’re looking for convenient, grab-and-go snacks that support better blood sugar control, here’s a helpful guide to get you started.

Why Snacks Matter for Blood Sugar Control

Snacking is perfectly fine for people with diabetes — as long as the choices are intentional. Snacks that offer a balance of protein, fiber, and healthy fats digest more slowly, giving you steady energy and preventing glucose spikes.

On the other hand, snacks high in added sugars or refined starches are absorbed quickly, causing rapid blood sugar increases and leaving you hungry again soon after.

Choosing nutrient-dense packaged snacks can help:

Keep blood sugar more stable
Manage cravings
Reduce overeating at mealtimes
Provide easy options during busy days or travel

What Makes a Snack “Diabetes-Friendly”?

When checking labels or shopping online, look for snacks that deliver:

✔ Higher fiber

Fiber slows down carbohydrate absorption and keeps you fuller longer.

✔ Good protein content

Protein supports stable blood sugar and helps balance carb-heavy foods.

✔ Lower net carbs

Snacks with fewer refined carbs and more whole ingredients lead to less glucose impact.

✔ Whole-food ingredients

Foods made from nuts, seeds, legumes, whole grains, or plant-based proteins tend to be more blood-sugar-friendly.

Top Packaged Snacks That Fit a Diabetes-Friendly Lifestyle

Here are some great packaged snack ideas inspired by nutrition experts — perfect for satisfying cravings without derailing your blood sugar.

1. High-Fiber Protein Bars

Bars like TruBar (Saltylicious Almond Love) offer a powerful combo of fiber and protein, making them great for on-the-go hunger.

2. Protein-Packed Crackers

Crackers such as Milton’s Protein Crackers provide that satisfying crunch with extra protein and a bit of fiber — ideal for pairing with cheese, hummus, or nut butter.

3. Low-Carb Snack Mixes

Options like Catalina Crunch Honey Mustard Snack Mix mimic traditional snack mixes but with more fiber and protein and fewer refined carbs.

4. Bean-Based Crisps

Snacks like Bada Bean Bada Boom use roasted beans to deliver an addicting crunch with plant-based protein and fiber.

5. Flavored Nuts

Nuts are naturally low-carb and high in healthy fats. Varieties like Wonderful Pistachios (Dill Pickle) give you bold flavor while supporting better glucose stability.

Guidelines for Choosing Better Snacks

Whether you’re in the grocery aisle or scrolling through online stores, keep these principles in mind:

Fiber first — Aim for snacks that offer at least 3g of fiber per serving.
Pair carbs wisely — Combine carb-heavy snacks with protein or healthy fat sources.
Choose whole grains when possible — Seed crackers, whole-grain crisps, or lentil-based options are better than refined flour snacks.
Check the added sugars — Stick to snacks with little to no added sugar to avoid unnecessary spikes.

Smart Snack Pairings for Even Better Blood Sugar Control

If a snack is mostly carbs, make it more balanced by pairing it with:

Cheese
Greek yogurt
Nut butter
Handful of nuts
A boiled egg

These additions help stabilize glucose and keep you full longer.

Managing diabetes doesn’t have to feel restrictive — especially when you have convenient snacks that support your health goals. With so many high-fiber, high-protein, and lower-carb packaged options available today, you can satisfy cravings without the blood sugar rollercoaster.

Smart snacks = stable energy + better glucose control.

Top Packaged Crackers for Diabetes

Simple Mills Almond Flour Crackers

These almond flour crackers (I always grab the big box at Costco!) offer a lower-carb alternative to traditional sea-salt crackers.

Simple Mills Sprouted Seed Crackers

A great nut-free option, these sprouted seed crackers still deliver a satisfying crunch and a lower-carb profile.

Wasa Multigrain Crackers

Large and sturdy, Wasa crackers are ideal for layering with high-protein or fiber-rich toppings.

Triscuit Thin Crisps

If you’re aiming to boost your fiber intake, these are a delicious way to do it—each serving packs 4g of fiber.

RW Garcia Sweet Potato Crackers

My charcuterie board staple! These sweet potato-packed crackers pair beautifully with everything from cheese to guacamole.

Crunchmaster Multi-Seed Crackers

Another gluten-free favorite, these multi-seed crackers are both crunchy and blood-sugar-friendly.

From the Ground Up Cauliflower Crackers

Don’t let the name fool you—these crackers are loaded with veggie-based, nutrient-dense ingredients and taste fantastic.

Flackers Flax Seed Crackers

Packed almost entirely with flax seeds, these crackers deliver 9g of fiber and 6g of protein per serving—perfect for stable blood sugar.

Try This Tracking Tip: Eat Flackers one afternoon and Milton’s Protein Crackers the next. Log the portion size and your 1-hour post-snack reading in the Blood Sugar Tracker Planner to compare which keeps your glucose more stable.

Milton’s Protein Crackers

If you love Milton’s classic gluten-free crackers, you’ll enjoy these too. They offer the same great flavor and crunch, but with 10g of protein and 3g of fiber per serving.

Track Your Favorite Crackers to Find Your Best Fit

Because blood sugar responses vary from person to person, tracking is essential. Patterns form fast — usually after just 3–5 entries — helping you understand exactly which crackers (and what portion sizes) work for you.

You can use the Blood Sugar Tracker Planner to record metrics like:

✔ Type of cracker
✔ Portion size
✔ What you paired it with
✔ Pre-meal glucose
✔ 1–2 hour post-snack glucose
✔ Hunger afterward

Download the planner: Blood Sugar Log

Best Chips for Diabetes: Top Blood-Sugar-Friendly Snack Options

Finding the best chips for diabetes can feel challenging, especially since many traditional chips are high in refined carbs and low in nutrients. The good news? There are plenty of delicious, diabetes-friendly chip options available today. Many of the choices below use beans, chickpeas, or nutrient-dense ingredients as a base — which means more fiber, more protein, and better blood sugar stability after snacking.

Top Diabetes-Friendly Chips to Try

Beanitos Chips
These were my go-to snack during both of my pregnancies! Made from beans, they offer 5g of protein and 4g of fiber per serving, plus amazing nacho-cheese flavor. A great option for keeping blood sugars steadier.

Hippeas White Cheddar Chickpea Puffs
While they’re not identical to classic Cheetos, these chickpea puffs are delicious and significantly higher in fiber — making them a smarter, crunchier choice for people with diabetes.

Food Should Taste Good Tortilla Chips
These tortilla chips contain added fiber and protein, making them ideal for pairing with blood-sugar-friendly dips like guacamole or hummus.

Late July Organic Chia & Quinoa Tortilla Chips
A wholesome alternative to regular tortilla chips, these include chia and quinoa for an extra boost of nutrients, fiber, and plant-based protein.

Beanfields Chips
Another great bean-based chip option, Beanfields offers multiple flavors with more protein and fiber than standard chips — perfect for satisfying cravings without big glucose spikes.

Quinn Peanut Butter Filled Pretzel Nuggets
These PB-filled bites are absolutely delicious! The natural fats from the peanut butter help balance the carbs in the pretzel coating, supporting more stable blood sugar levels.

Jackson’s Sea Salt Sweet Potato Chips
A tasty and more nutrient-dense alternative to traditional potato chips. These sweet potato chips offer natural sweetness, fiber, and crunch.

Quest Nutrition Tortilla Style Protein Chips
Surprisingly flavorful! These chips are high in protein and have an amazing sour cream and onion flavor that rivals traditional chips — without the carb load.

Legendary Foods Popped Protein Chips
If you’re looking for a high-protein, low-carb chip, these are a standout. The ranch flavor is perfectly salty and tangy, with 20g protein and only 4g total carbs per serving. They come in other flavors, but ranch is a must-try.

How to Choose the Best Diabetes-Friendly Chips

Snacking on chips is absolutely possible with diabetes; the key is choosing versions with:

• Added protein
• Added fiber
• Less refined starch
• Simple ingredients

Logging your choices in the Blood Sugar Tracker Planner helps you quickly see which chip brands cause stable readings and which cause spikes.

Track simple details such as:

✔ Brand and flavor
✔ Portion size
✔ What you paired them with (protein / dip)
✔ Pre-snack and 1-hour post-snack glucose

Get the printable planner here:Blood Sugar Tracker Planner

Best Popcorn for Diabetes (Plus Other Salty, Blood-Sugar-Friendly Snacks)

When it comes to finding the best popcorn for diabetes, popcorn can actually be a smart snack choice. Naturally higher in fiber than many other salty snacks, popcorn provides around 4g of fiber per 3-cup serving, which can help slow down how quickly blood sugar rises. However, flavored popcorns like kettle corn or caramel corn can contain added sugar, so it’s important to choose options with minimal sweeteners and simple ingredients.

Below are some of the top diabetes-friendly popcorn brands, along with a few savory snacks that offer fiber, protein, and more stable blood-sugar support.

Top Diabetes-Friendly Popcorn & Salty Snacks

SkinnyPop Original Popcorn
My go-to plain popcorn choice. It’s light, simple, and free from unnecessary additives — a great low-sugar, high-fiber option for people with diabetes.

Angie’s Boom Chicka Pop Popcorn
I’m a fan of all their flavors, but the lower-sugar kettle corn is especially great for those wanting a sweet-and-salty snack without big blood sugar spikes.

Smartfood White Cheddar Popcorn
For those craving cheesy popcorn, Smartfood’s white cheddar flavor offers a satisfying taste without artificial flavoring — plus some added fiber. A top pick for road trips!

LesserEvil Pink Himalayan Sea Salt Popcorn
This popcorn looks simple, but the coconut oil gives it a rich, satisfying flavor. Clean ingredients and a great choice for a whole-food snack.

Catalina Crunch Honey Mustard Snack Mix
Packed with protein and fiber, this Honey Mustard flavor stands out. It’s crunchy, flavorful, and more blood-sugar-friendly than traditional snack mixes.

Bada Bean Bada Boom Sweet Sriracha
These crunchy broad-bean snacks deliver 5–6g of protein per serving and come in tons of flavors. The Sweet Sriracha variety is my current favorite — spicy, sweet, and filling.

Wonderful Pistachios Dill Pickle
Pickle lovers, this one’s for you! High-fiber, high-protein pistachios with a tangy dill-pickle kick. A satisfying, nutrient-dense snack that won’t send blood sugar soaring.

Track Which Salty Snacks Work Best for Your Blood Sugar

Popcorn and salty snacks can affect everyone differently. To find your ideal portions and brands, log:

✔ Brand
✔ Flavor
✔ Portion size
✔ Pre-snack glucose
✔ Post-snack glucose (1–2 hours)
✔ Hunger afterward

The Blood Sugar Tracker Planner makes this quick and organized, helping you fine-tune your snack choices.
Get it here:Blood Sugar Tracker Planner

Best Snack Bars for Diabetes: Top Low-Carb, High-Fiber Options

When it comes to finding the best snack bars for diabetes, this category is easily one of the most requested. Snack bars can be a convenient, portable option — but not all bars are blood-sugar friendly. When choosing a bar, look for options that are lower in carbohydrates and offer meaningful amounts of protein and fiber. Bars made from nuts and seeds often provide the best balance of nutrients for more stable blood sugar levels.

Below are some of my top diabetes-friendly snack bar picks, plus a link to a full breakdown of every “bar” category in a separate post.

Top Diabetes-Friendly Snack Bars

MunkPack Keto Bars
If you want that classic granola bar taste without the blood sugar spike, these bars are a perfect fit. They’re deliciously nostalgic and contain only 2g net carbs per bar.

Simple Mills Soft-Baked Bars
Great as a breakfast-on-the-go option, these soft-baked bars offer a lower-glycemic alternative to muffins or traditional flour-heavy snack bars.

Clif Kid Protein Bars
These higher-protein bars taste amazing and have a satisfying texture. While formulated for kids, they’re a great balanced snack option for adults, too.

TruBar Protein Bars
I first found TruBar at Costco, and they quickly became a favorite. These bars are chewy, flavorful, and provide 12g of fiber and 12g of protein each. PB & Jelly and Saltylicious Almond Love are must-try flavors!

KIND THINS Bars
With just 10g of carbs, these thin, crunchy bars are ideal for a quick, blood-sugar-friendly snack. Light, tasty, and easy to pack.

KIND Zero Bars
Sweetened with allulose, these bars are a fantastic low-sugar choice. The Dark Chocolate Sea Salt flavor contains 15g total carbs, 7g of which are fiber — making it a great option for people who need better blood sugar control.

Best Spoonable Snacks for Diabetes: Top Low-Sugar, High-Protein Options

If you prefer snacks you can enjoy with a spoon, there are plenty of diabetes-friendly yogurts, puddings, and creamy snacks that offer great flavor without the blood sugar spike. When choosing yogurt specifically, look for varieties with less than 5g added sugar and more than 10g of protein per serving. Many brands now offer high-protein, low-sugar formulas that support better glucose control. Plus, yogurt provides the added benefit of probiotics, which may help promote a healthier gut.

Managing diabetes does not mean giving up creamy, delicious snacks. Yogurts, puddings, and protein-rich spoonable options can be excellent choices—especially when you select lower sugar and higher protein varieties. To understand how each of these options affects your glucose levels, tracking is essential. A practical tool many people use is the Blood Sugar Tracker Planner, a printable and fillable logbook that helps you record readings, meals, and patterns over time.

Get the planner here : Blood Sugar Tracker Planner

Below are some of the best spoonable snacks for diabetes, all offering a strong balance of protein, flavor, and minimal added sugar.

Top Low-Sugar, High-Protein Spoonable Snacks

Siggi’s 4% Yogurt
Siggi’s is known for its rich, ultra-creamy texture and lower sugar content. Most flavors are naturally low in sugar and offer a satisfying protein boost.

Chobani Less Sugar Greek Yogurt
My top weekly pick. This yogurt provides excellent flavor with significantly less sugar than traditional Greek yogurt options.

Chobani Zero Sugar Yogurt
If you want a completely sugar-free alternative, this line from Chobani delivers great taste without added sugars. A smart choice for steady blood sugar.

MUSH Overnight Oats
Made with simple, whole ingredients, these ready-to-eat overnight oats offer a naturally sweet taste with higher fiber and protein — perfect for breakfast or a filling snack.

Ratio Protein Dairy Snack
Ideal if you want a yogurt-like product that truly keeps you satisfied. Each cup contains 25g of protein, making it one of the most filling spoonable snacks on the market. The key lime flavor is a standout, but all varieties are great.

Sweet Snacks for Diabetes: Best Low-Sugar Treats That Support Stable Blood Sugar

Yes — sweet snacks can absolutely be part of a diabetes-friendly diet. The key is choosing options that provide fiber, protein, and healthy fats, all of which help slow digestion and reduce the impact on blood glucose. The snacks below are excellent store-bought choices when you’re craving something sweet but still want to keep blood sugars steady.

If you enjoy making your own treats at home, don’t miss my cookbook, The Easy Diabetes Desserts Cookbook, packed with low-sugar, high-flavor recipes.

Best Store-Bought Cookies for Diabetes

When selecting the best cookies for diabetes, the goal is to keep sugar low while still enjoying great taste. Grain-free cookies made from nut-based flours are particularly helpful because they offer fewer carbs and more protein and healthy fats, making them much more blood-sugar-friendly.

Here are some top picks:

Top Diabetes-Friendly Cookie Brands

Simple Mills Crunchy Cookies
Think of these as a better-for-you version of Famous Amos chocolate chip cookies—crispy, satisfying, and far more blood-sugar-friendly.

Simple Mills Soft-Baked Cookies
Softer, slightly larger, and a great substitute for traditional packaged cookies. Lower in sugar and made with nutrient-dense ingredients.

Rip Van Romeos
These vanilla and chocolate cream sandwich cookies are delicious and offer 3g of fiber and only 4g of sugar per serving.

Catalina Crunch Chocolate Vanilla Sandwich Cookies
Not an exact Oreo match, but still a tasty sandwich cookie with just 4g of carbohydrates per cookie, making them ideal for diabetes-friendly snacking.

Catalina Crunch Chocolate Mint Cookies
Perfect for chocolate-mint lovers. Low carb, flavorful, and similar in nutrition profile to their classic sandwich cookies.

MunkPack Protein Cookie
These are large, filling cookies that can even serve as a quick high-protein meal substitute. A great option when you want something sweet and substantial.

HighKey Chocolate Chip Cookies
While not my personal favorite, many people swear by them. They’re low carb, keto-friendly, and widely available.

Quest Frosted Cookies
These sweet, soft cookies come in multiple flavors and deliver 5g of fiber per serving. Sweetened with erythritol, which is generally well tolerated.

Best Dessert Snacks for Diabetes: Low-Sugar, High-Protein Sweet Treats

Managing diabetes does not mean giving up dessert. In fact, there are plenty of low-sugar, high-protein dessert snacks that satisfy cravings while supporting more stable blood sugar levels. Below is a curated list of chocolates, candies, and frozen treats that deliver great flavor with less sugar and more staying power.

Dessert is absolutely allowed when you have diabetes—you just need options that balance satisfaction and blood-sugar-friendliness. This list includes chocolates, candies, and frozen treats with lower sugar or higher protein.

To make dessert choices with more confidence, pair them with the Blood Sugar Tracker Planner, which helps you record glucose after meals and identify which treats your body handles best.
Download here:Blood Sugar Tracker Planner

Top Diabetes-Friendly Dessert Snacks

JoJo’s Chocolate Bark
This “snacking chocolate” combines dark chocolate with added protein and fun toppings, making it a satisfying, lower-sugar dessert option.

Lily’s Sweets Chocolate Peanut Butter Cups
One of my all-time favorites. These peanut butter cups contain no added sugar and just 5g of carbohydrates per cup.

Lily’s Sweets Dark Chocolate Covered Almonds
A classic treat, upgraded. These chocolate-covered almonds have no added sugar and provide healthy fats and fiber from almonds.

Endangered Species Chocolate Dark Chocolate Bites
Perfect for your daily dark chocolate fix. These bite-sized pieces make it easy to enjoy 1–2 ounces, the amount often associated with chocolate’s health benefits.

GoodPop Frozen Pops
I’m especially obsessed with the Orange n’ Cream and Coconut Lime flavors. Refreshing, fruity, and lower in sugar.

Yasso Frozen Greek Yogurt Bars
These taste like ice cream bars but are actually frozen Greek yogurt — each with 5g+ protein and incredible flavor.

KIND Frozen Bars
Imagine a frozen Snickers bar… but with only 16g of carbohydrates and 7g of fiber. That’s exactly what these bars taste like.

Hail Merry Dark Chocolate Bites
Rich, delicious chocolate bites made with real ingredients and higher protein. Perfect for an afternoon sweet fix.

Lily’s Dark Chocolate Covered Caramels
Another standout from Lily’s: creamy, sweet, and satisfying, all without the usual sugar load.

Magic Spoon Treats
These are like blood-sugar-friendly Rice Krispie treats. Each bar provides 11g protein and 8g fiber, and they come in classic marshmallow, double chocolate, blueberry, and chocolate peanut butter flavors.

Best Snacks for Kids With Diabetes

Kids naturally gravitate toward salty, crunchy, and fun snacks. If your child has diabetes, you don’t need to restrict them to a low-carb diet. Most snacks can fit into a balanced eating plan. However, there are moments—especially when blood sugar is running high—when a lower-carbohydrate option can be helpful.

Kids love crunchy, salty, and fun snacks—and having diabetes doesn’t change that. While they don’t need a strictly low-carb diet, lower-carbohydrate snacks can be helpful during times when blood sugar is already running high.

To make everyday snack decisions easier, many parents use the Blood Sugar Tracker Planner, a printable and fillable diabetes log designed to track meals, snacks, and glucose patterns. It’s especially helpful for identifying which snacks work best during school, sports, or playtime.
Get it here: Blood Sugar Tracker Planner

Below are some of the best blood-sugar-friendly crunchy snacks for kids with diabetes. These are also great for adults, siblings, and anyone looking for better packaged snack options.

1. Moon Cheese

A zero-carb, ultra-crunchy snack that kids love. It comes in multiple flavors and offers a satisfying cheesy bite with no added sugars.

2. Whisps Cheese Crisps

Similar to Moon Cheese but slightly larger and available in expanded flavors. They deliver a crunchy texture and a good dose of protein.

3. Country Archer Meat Sticks

Perfect for backpacks, lunch boxes, or your purse. These shelf-stable protein sticks offer a quick, low-carb snack that keeps hunger in check.

4. Catalina Crunch Keto-Friendly Crunch Mix

A blood-sugar-friendly alternative to Chex Mix. It’s crunchy, flavorful, and contains far fewer carbohydrates than traditional snack mixes.

5. Orchard Valley Harvest Chocolate Nut Mix

A lower-sugar alternative to traditional trail mix. Each single-serve pouch has just 11g total carbohydrates, including 3g fiber—making it a smarter choice for managing blood glucose.

What Are Your Favorite Packaged Snacks for Diabetes?

Share your go-to choices in the comments below. And feel free to send this list to any parent, caregiver, or educator looking for reliable, kid-friendly, diabetes-friendly snack ideas.

For more guidance on diabetes nutrition and blood sugar-friendly foods, check out these popular articles.