8 Sugar Free Snacks You Can Take Anywhere

Choosing healthy snacks, especially when you are on the go, can be difficult if you have type 2 diabetes. Certain foods can raise blood sugar levels, which can cause health complications.

Yet when your blood sugar levels start to spin out of control, having the right diabetic snack on hand could prove important for diabetes management. Here are eight diabetic friendly snacks you can take anywhere.

1) Hard boiled egg

Eggs are revered for being a healthy source of protein and have been shown in studies to help manage blood sugar levels. Eggs can be enjoyed in a number of ways, but if you are on the go, hard-boiled is best and also the healthiest, as they do not need to be prepared with butter or olive oil.

In one a small but significant study, published in the British Journal of Nutrition, 65 people with type 2 diabetes ate two eggs daily for 12 weeks. By the end of the study, they experienced significant reductions in their fasting blood sugar levels. They also had lower hemoglobin A1c.

The researchers of the study concluded that the results suggest that a high-protein energy-restricted diet high in cholesterol from eggs improved glycaemic and lipid profiles, blood pressure, and apo-B in individuals with type 2 diabetes.

2) Yogurt and Berries

A combination of plain yogurt with a low sugar fruit can help to satisfy a nagging sweet tooth.

Greek yogurt paired with a fruit such as blueberries is a good option. Blueberries are full of antioxidants and are also a low carb fruit, so are less likely to trigger blood sugar fluctuations. Research has also suggested that they can help reduce insulin resistance and prevent the development of type 2 diabetes.

When choosing a yogurt, it is generally a good idea to avoid many commercial brands, which are packed with sugar and low in protein.

Greek yogurt is very both high in protein and low in sugar, and research has suggested that because of its rich protein content, it can help to keep blood sugar levels under control.

While Greek yogurt contains carbs, it has much less than regular yogurt. It is also an excellent source of probiotics.

3) Nuts

Nuts, including almonds, cashews, and pistachios are a satisfying snack to have when you feel hunger stirring. They also have protein and other vitamins and nutrients that can keep your blood sugar low.

You can enjoy almonds, walnuts, cashews, and pistachios. Always opt for raw nuts that have not been salted. Nuts are also high in calories, so you will need to pay careful attention to how many you eat at a time.

In a study published in July 2014 in the journal Nutrition and Metabolism, Canadian researchers looked at data from 12 clinical trials and found that eating two servings of tree nuts a day lowered and stabilized blood sugar levels in people with type 2 diabetes, unhealthy cholesterol levels (dyslipidemia), and metabolic syndrome.

4) Hummus and Veggies

Great news for hummus fan’s, a snack of hummus dipped veg is a good option for type 2 diabetics. Both vegetables and hummus are good sources of fiber, vitamins, and minerals. When choosing vegetables, it is best to go for non-starchy vegetables.

Hummus is made from chickpeas, making it high in protein, which may help to aid blood sugar control.

A study published in the Nutrition Journal found that individuals who consumed hummus at a meal had blood sugar and insulin levels that were four times lower than a group that consumed white bread.

5) Avocado

Avocados have been branded as a bit of a ‘millennium’ craze in recent years, making a frequent appearance in many a brunch post. Fortunately for people with diabetes, avocados are both low in sugar and packed with healthy fats.

Avocado has much-monounsaturated fat, which has been shown to increase insulin sensitivity. Studies have also suggested that avocados can reduce the risk of metabolic syndrome. This is a precursor for diabetes, heart disease, and stroke.

6) Cottage Cheese

Cottage cheese is both low in carbs and high in protein, making it an effective on the go snack for people with diabetes.

Cottage cheese has long been a favorite for that battling weight loss. Cottage cheese may also help promote weight loss.

Several studies show that a diet consisting of cottage cheese – along with more fruits, vegetables, whole grains, and vegetable oils -can be highly effective for achieving and maintaining weight loss.

This is especially beneficial for people who are pre-diabetic or have type 2 diabetes. New research has shown that type 2 diabetes can be reversed through diet and lifestyle changes, including weight loss.

7) Black Beans

Black beans may seem a strange ‘on the go’ snack, but they are a delicious addition to any salad.

They have also been shown to offer health benefits to diabetics, including lowering insulin levels and preventing blood sugar spikes.

In one study, 12 people who consumed black beans with a meal had up to 33% lower insulin levels five hours after eating, compared to individuals who did not consume black beans.

Packed with protein and fiber, snacking on black beans will help to keep you full and satisfied and are a great, nutritional option.

The American Diabetes Association advises people with diabetes to add dried beans or no-sodium canned beans to several meals each week. This is as they are low glycaemic food.

8) No Bake Energy Balls

Protein-energy balls have hit a wave of popularity and can be found in many health stores and supermarkets. They are an ideal snack to have on the go and because of their high protein content, will help to keep you satisfied till lunch.

Making your own energy bites is easy, as they require no baking and there are many recipes on sites such as Diabetes Strong.

They can be made with varied ingredients in a food processor, with popular options being peanut butter, coconut, cocoa powder, cinnamon, oats, chia seeds, and nuts.

These ingredients are high in fiber, protein, and healthy fats — three critical nutrients are known for keeping blood sugar stable.


There you have it. Eight perfect snacks for diabetics, to help keep blood sugar levels under control when on the go.

Remember, diet plays a vital role in diabetes management, and what you eat throughout the day, however, small can cause blood glucose levels to fluctuate. Having healthy, tasty snacks prepared will help to keep levels stable and satisfy those annoying pangs of hunger when you reach the 3 pm slump.

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  1. Pearce KL, Clifton PM, Noakes M.. (2011). Egg consumption as part of an energy-restricted high-protein diet improves blood lipid and blood glucose profiles in individuals with type 2 diabetes.. British Journal of Nutrition. 105 (4), p584-92.
  2. Muraki I, Imamura F, Manson JE, et al. Fruit consumption and risk of type 2 diabetes: results from three prospective longitudinal cohort studies [published correction appears in BMJ. 2013;347:f6935]. BMJ. 2013;347:f5001. Published 2013 Sep 28. doi:10.1136/bmj.f5001
  3. Ejtahed HS, Mohtadi-Nia J, Homayouni-Rad A, Niafar M, Asghari-Jafarabadi M, Mofid V, Akbarian-Moghari A.. (2011). Effect of probiotic yogurt containing Lactobacillus acidophilus and Bifidobacterium lactis on lipid profile in individuals with type 2 diabetes mellitus.. Journal of Dairy Science. 94 (7), p3288-94.
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    Effect of tree nuts on metabolic syndrome criteria: a systematic review and meta-analysis of randomised controlled trials
  5. Augustin LS, Chiavaroli L, Campbell J, et al. Post-prandial glucose and insulin responses of hummus alone or combined with a carbohydrate food: a dose-response study. Nutr J. 2016;15:13. Published 2016 Jan 27. doi:10.1186/s12937-016-0129-1
  6. Dreher ML, Davenport AJ. Hass avocado composition and potential health effects. Crit Rev Food Sci Nutr. 2013;53(7):738–750. doi:10.1080/10408398.2011.556759
  7. https://www.medscape.com/medline/abstract/29221645
  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4555112/pdf/nutrients-07-05273.pdf

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