Registered dietitian diabetes educator approved snacks are your best option for helping keep blood sugar levels under control. These low carb snack ideas are just what you need to stay fueled for your day!
Here are 10 registered dietitian (the nutrition expert) approved snack ideas perfect for people with pre‑diabetes. They combine protein, fiber, and healthy fat to help stabilize blood sugar, control hunger, and promote normal insulin sensitivity.
Table of contents
Smart Snack Choices for Prediabetes
| Snack Idea | Why it works | Options |
|---|---|---|
| 1. Plain Greek yogurt (½ cup) + ¼ cup berries + 1 tablespoon chopped nuts | High in protein + fiber; almost no added sugar; portion-controlled. Berries add antioxidants. | Add a pinch of cinnamon and/or vanilla |
| 2. Apple (medium) + 1 tablespoon natural peanut | Whole fruit for fiber which slows glucose response. | Use almond butter instead |
| 3. Raw veggie sticks (celery, bell pepper, cucumber) + 2–3 tablespoon hummus | Non‑starchy veggies with protein‑and‑fiber dip-filling and satisfying. | Choose a flavored hummus |
| 4. 1 oz (≈¼ cup) unsalted mixed nuts (almonds, pistachios, walnuts) | Nuts supply protein, fiber, and heart‑healthy fats for a satisfying snack; watch portions to limit calories. | Choose your favorite nut or use a mix |
| 5. ½ cup low‑fat cottage cheese + 1 tablespoon fruit (peaches, berries, pineapple) | Excellent calcium‑rich protein; sweetness comes from fiber‑rich fruit. Limits added sugar. | Check out our comprehensive list of fruit choices for options |
| 6. ¼ cup roasted chickpeas (light oil, seasoning) | Chickpeas are high fiber and nutrient-dense; roasting gives crunchy satisfaction. | Try this recipe as an intro: Tex Mex Roasted Chickpeas |
| 7. 1–2 stuffed eggs + a few cherry tomatoes | Eggs are high protein and keep you full. Veggie side adds fiber. | Easy Avocado Egg recipe |
| 8. Guacamole (⅓ avocado) + cucumber coins (or 3 whole‑grain crackers) | Monounsaturated fat from avocado slows digestion; veggie dippers or whole grains add fiber. | Choose any non starchy vegetable dipper like celery, carrot sticks |
| 9. 3 cups air‑popped popcorn + 1 tablespoon pumpkin seeds or nuts | High in fiber, low in fat if unbuttered; seeds or nuts slow absorption. | Sprinkle with cheese flavored popcorn seasoning |
| 10. Turkey & cheese roll‑up on whole grain tortilla or 10 whole‑grain crackers + 1 slice cheese (~1 oz) | Combines high fiber grains with lean protein to slow glucose response. | Check out our delicious tortilla roll-up recipe |
Why dietitians approve these snacks for prediabetes
- Low‑glycemic, high‑fiber carbs, combined with lean protein and healthy fats, help prevent blood sugar spikes. This combo has been proven to be the most beneficial for glucose control.
- Portion control is critical as overeating on even healthy snacks can contribute to weight gain.
- One of the goals of diabetes prevention is weight loss. These snacks are low fat and portion controlled. Ask your health care provider for advice on your calorie and carbohydrate needs.
Smart snacking tips
- Keep each snack under ~15 g total carbs and ~200 kcal, this helps to prevent weight gain
- Visualize portion size: e.g. your fist, deck of cards, or a ¼ cup measuring cup
- Pre‑portion on prep day—store in small containers or bags—to avoid overindulgence.
- Avoid added sugar: steer clear of syrups, sweetened yogurts, dried fruits (unless no-sugar-added and portioned carefully).
- Have snacks about 3–5 hours apart—especially if your last meal was lean. This spacing helps blood sugar stay stable.
Check out some of our other low carb, dietitian approved recipes!
Was this recipe/article helpful? Tell us how we can help you: meal plans? recipes?
Thanks for your feedback!
Comments
No Comments