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My 7 Go-To Snacks for Type 2 Diabetes

Diet and Nutrition

July 24, 2023

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Photography by Oykuozgu/Getty Images

Photography by Oykuozgu/Getty Images

by Mary Van Doorn


Medically Reviewed by:

Kim Rose-Francis RDN, CDCES, LD


by Mary Van Doorn


Medically Reviewed by:

Kim Rose-Francis RDN, CDCES, LD


Mini packs of nuts and precut veggies are just two snacks I like to have handy so I can keep my blood sugar where I want it.

Picture this: It’s 3 p.m. and you’re having a snack attack. You open the fridge, but nothing looks appealing. So, you grab some chips while contemplating a more nutritious snack. Does this sound familiar?

Having ready-to-go snacks on hand is a game changer for keeping my blood sugar readings in range. With a little bit of planning, I can keep things simple and have a variety of snacks at my fingertips.

Before I share my favorites, remember that type 2 diabetes affects us all differently. The best thing you can do when trying something new is to check your blood sugar 2 hours after your meal or snack to see how your body reacts. That way, you’ll know if the new food or recipe works for you and your body.

1. Fresh veggies and dip

I know this seems like an obvious one, but many of us are put off by the prepping part. Who has time to stand there and cut up veggies when they want something RIGHT NOW? Not this girl.

One of my favorite time-saving hacks is to buy a precut veggie tray in the produce section. This way, the hard part is already done for me, and I can just grab what I want and go on my way. Making a ranch dip with Greek yogurt is an excellent way to up the protein in this snack and keep you feeling satisfied.

2. String cheese

This portion-controlled snack is so convenient it’s a staple on my shopping list.

It’s low in calories and carbohydrates and higher in protein and calcium, making it the perfect afternoon nosh for me. I like to pair my string cheese with a serving of nuts, giving me a heart-healthy dose of fats and fiber.

3. Hard-boiled eggs

Hard-boiled eggs are the perfect on-the-go snack. You can eat them as-is with a little salt and pepper, or you can make stuffed hard-boiled eggs, one of my favorite snacks of all time!

Here’s one where you can be creative. Separate your egg whites and yolks as if you’re making deviled eggs. Then, experiment with the filing. You can stuff some of your boiled egg whites with hummus or guacamole or even mix the egg yolks with avocado.

Eggs are a great source of protein and are one of Mother Nature’s true superfoods, so they’re a great choice for a filling snack.

4. Fresh fruit

When it comes to eating fruit and living with type 2 diabetes, there are a lot of opinions. Some people swear off it, some eat it daily, and some sparingly.

The most important thing to do when choosing fruit as a snack is to monitor your blood sugar to see how your body tolerates different fruit types. Berries are lower on the glycemic index and tend to be a “safer” choice when it comes to blood sugar control. Try whipping up a Greek yogurt parfait for added protein.

5. Deli roll-ups

This snack is easy to prepare and keep on hand when you need something to fill you up. The combinations are endless here. Lean roast beef, low sodium turkey or ham, or chicken breast slices combined with your favorite slice of cheese. Roll ’em up and store them in the fridge for easy access.

This snack is low in carbs, high in protein and healthy fats, and will keep you satisfied.

6. Cottage cheese

Cottage cheese is definitely having its moment in 2023. I’ve seen endless TikToks about cottage cheese used in dips, ice creams, pasta sauces, and more. It’s this year’s cauliflower.

Honestly, though, I enjoy cottage cheese in its traditional form. My favorite way to eat it is to make a parfait with berries or banana between layers of cottage cheese and then sprinkle a tablespoon of low carb granola on top for some texture and crunch.

7. Preportioned nuts

Nuts are one of the foods that I need portion control built right in. Otherwise, before I know it, I’ve eaten a quarter of the container.

Buying already portioned snack packs of a variety of nuts helps me tremendously. I keep a few packs in my car and purse too! Nuts are filled with fiber, protein, and healthy fats, providing essential nutrients and keeping us satisfied.

Set yourself up for success

I tend to use Friday for planning, Saturday for shopping, and Sunday as a prep day. That way, I have all my snacks ready to go during my busy week.

Having nutritious snacks all portioned out sets me up for success and takes the guesswork out of snack attacks.

Medically reviewed on July 24, 2023

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