By In this article
- Do people with type 2 diabetes need to snack?
- What makes a good diabetes snack?
- Which snacks are under 100 calories?
- Which snacks are lowest in carbs?
- What can I swap for crisps, chocolate and sweets?
- What about plantain chips, patties and other world snacks?
- How do I stop snacking when I’m not hungry?
- Checking snacks without a label
The best snacks for type 2 diabetes are simple, everyday foods: fresh fruit, vegetable sticks, plain yoghurt, unsalted nuts and seeds, and wholegrain crackers or oatcakes. Diabetes UK says snacks can be part of a healthy, balanced diet, as long as you keep an eye on portions and how often you snack.
Do people with type 2 diabetes need to snack?
Not always. An NHS diabetes leaflet from Frimley Health advises that it’s best to avoid extra snacks, especially if you’re trying to lose weight. Eating more wholegrains, fruit, vegetables, beans and pulses at main meals can help you feel fuller for longer.
If you take insulin or certain medications that can cause hypos, you may need a snack between meals. Diabetes UK says this should contain some starchy carbohydrate. If you find you need frequent snacks to avoid low blood sugar, talk to your GP, diabetes nurse or dietitian.
What makes a good diabetes snack?
The Frimley Health leaflet suggests snacks with about 10 to 15g of carbohydrate and a low to medium glycaemic index (GI). Diabetes UK adds a few pointers:
- choose snacks that are lower in saturated fat, sugar and salt
- keep healthier snacks at home and take some out with you
- check whether you’re really thirsty, not hungry; water or unsweetened tea or coffee may be all you need
- skip foods labelled “diabetic”, which have no proven special benefit
Snack amounts vary by brand and pack size, so check the label on anything pre-packed. Our guide on how to read food labels with diabetes explains the traffic lights.
Which snacks are under 100 calories?
These figures come from Diabetes UK. They’re handy if you’re watching your weight as well as your blood sugar.
| Snack | Calories |
|---|---|
| 1 kiwi fruit | 25 |
| 80g blueberries | 32 |
| 1 small apple (about 85g) | 37 |
| 2 satsumas | 44 |
| 1 light cheese triangle and 4 cherry tomatoes | 43 |
| 10 almonds | 61 |
| 1 crispbread, 25g cottage cheese and 4 cherry tomatoes | 75 |
| 50g roasted chickpeas | 79 |
| 100g cherries with 50g natural yoghurt | 87.5 |
| 50g baked plantain chips | 100 |
A little more filling, at under 150 calories: 125g natural yoghurt with 80g raspberries (119), or a 25g slice of Edam with a small apple (122).
Which snacks are lowest in carbs?
Diabetes UK lists these snacks with under 10g of carbohydrate:
- 1 chopped boiled egg: 0g carbs, 79 calories
- Half an avocado (70g): 1g carbs, 133 calories
- 115g pot of sugar-free jelly: 1.2g carbs, 8 calories
- 30g almonds: 2g carbs, 184 calories
- 30g houmous with 80g sliced peppers: 5g carbs, 104 calories
- 1 kiwi fruit: 5g carbs, 25 calories
- Homemade vegetable crisps: 8.4g carbs, 48 calories
Low carb doesn’t always mean low calorie. Nuts give you fibre and healthy fats, but Diabetes UK suggests watching portions if you’re managing your weight.
What can I swap for crisps, chocolate and sweets?
You don’t have to give up the snacks you love. Diabetes UK suggests these swaps:
| Instead of | Try |
|---|---|
| Crisps | Plain popcorn, with a pinch of cinnamon if you like |
| Bombay mix | A small handful of unsalted pumpkin or sunflower seeds |
| White pitta and dips | Wholemeal pitta, or carrot and celery sticks with homemade hummus |
| Milk chocolate | Two or three squares of dark chocolate |
| Ice cream | Frozen banana, or frozen unsweetened yoghurt with berries |
| Chocolate biscuits | Plain biscuits such as rich tea or plain digestives |
| Sweets | Frozen grapes or frozen blueberries |
| Salted nuts | Unsalted nuts |
| Sugary fizzy drinks | Water flavoured with mint or fresh fruit |
If you enjoy nut butter, check the label. Diabetes UK notes that some contain added sugar, salt or palm oil.
What about plantain chips, patties and other world snacks?
Diabetes UK looked at popular snacks from South Asian, African and Caribbean shops. Some pack a lot of carbs into one bag. For example, a 42.5g bag of sweet plantain chips has 27.7g of carbs and 204 calories, and a 140g jerk chicken patty has 39.3g of carbs and 345.5 calories.
Diabetes UK says the plantain chips and patty are high in saturated fat and carbs, so keep portions small. As an occasional treat, it says snacks like these can be part of a healthy diet. It suggests measuring out a portion before you reseal the packet and keeping the rest out of sight. For something you can have more often, try spicy roasted chickpeas, baked plantain chips or homemade veg crisps.
How do I stop snacking when I’m not hungry?
Boredom, emotions, nerves and anxiety can all send us to the snack cupboard. Diabetes UK suggests pausing to ask why you’re reaching for food, then trying a distraction such as calling a friend, reading or going for a walk. And if you do snack, don’t beat yourself up about it.
Late-night snacking is worth watching too. You use less energy while you sleep, so Diabetes UK says late-night snacks can lead to weight gain and affect how you manage your diabetes.
Checking snacks without a label
Packets make portions easy to compare, but a plate of leftovers or a bakery treat rarely comes with numbers. The Dietary Insight app can estimate the carbs and calories in a snack from a photo and suggest a swap, so you can see how it fits into your day. For more ideas earlier in the day, see our diabetes-friendly breakfast ideas.
Frequently asked questions
Do I need to snack if I have type 2 diabetes?
Not necessarily. One NHS diabetes leaflet suggests avoiding extra snacks, especially if you are trying to lose weight. If you take insulin or medication that can cause hypos, ask your diabetes team whether you need snacks between meals.
Are 'diabetic' snacks and sweets worth buying?
Diabetes UK says there is no evidence that foods labelled 'diabetic' have any special benefit. They can contain as much fat and as many calories as similar products.
What is a good snack before bed with diabetes?
If you need one, Diabetes UK suggests fruit or vegetable sticks, unsalted nuts and seeds, oatcakes, rice cakes, wholegrain crackers or unsweetened yoghurt.
Sources
This article is general information, not medical advice. If you have diabetes, high blood pressure or a food allergy, speak to your GP, diabetes nurse or a registered dietitian before changing your diet or medication. Read our medical disclaimer.