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Home » Low Carb

Low Carb Snacks for Diabetics

Published: Dec 23, 2019 • Modified: Dec 23, 2019 by Charlotte• This post may contain affiliate links •10 Comments

48.3K shares
10 diabetes friendly snacks for late night with tortilla roll up

A list of research based diabetes friendly snacks you can enjoy anytime of day. These snacks are considered to be less prone to elevate glucose levels but be sure to check with your meal plan and/or dietitian before altering your routines. Research has shown that high protein low carb snacks are beneficial in controlling glucose levels.

10 Easy Diabetes Friendly Snacks with tortilla roll up
Jump to:
  • 10 Diabetes Friendly Snacks for Bedtime
  • 1. Popcorn-*
  • 2. Soup-*
  • 3. Smart Sandwich -*
  • 4. Fruit + cheese-*
  • 5. Eggs-*
  • 6. Tomatoes-*
  • 7. Nuts and seeds-*
  • 8. Greek Yogurt-*
  • 9. Sugar free fudge bars or juice bars-*
  • 10. String cheese-*
  • Looking for more info on diabetes control?
  • Comments

10 Diabetes Friendly Snacks for Bedtime

This post originally published November 2015 now updated with evidence based research articles and updated photos. Be sure to check with your health professionals for specific goals for your snack routine. Remember also to check your glucose levels anytime you try a new food to see how your body responds. Avoid using foods that you know from previous experience will spike your levels.

1. Popcorn-*

Popcorn is considered a good source of whole grain fiber and scores high on the satisfying-to-snack-on scale! Try to limit excess butter and salt on your popcorn by sprinkling on alternative seasonings like nutritional yeast, cinnamon (very diabetes friendly), cumin, chili powder,etc.

Check out this recipe for "Dorito" or Taco Popcorn at wholenewmom.com.  Healthy Popcorn Recipes by Eating Well gives you lots of tasty flavored popcorn options. Looks delish! 3 cups of popped popcorn equals about 15gm carb or go with only 1 cup popcorn for around 5gm carb.

*Linked Reference: "The prevention and control the type-2 diabetes by changing lifestyle and dietary pattern"J Educ Health Promot. 2014; 3: 1.

2. Soup-*

Soup is a great way to get filled up- especially on cold winter nights. Studies show people eat less overall on the days they eat soup.

Cook up a pot of Hamburger Vegetable Soup  (think lean beef, tomatoes, cabbage, carrots, green beans,etc.) and add in your favorite herbs and spices for a boost of antioxidants and flavor. Freeze your soup in 1 cup amounts to make it easy to pop it in the microwave and -boom- instant snack. Depending on the veggies you use, a 1 cup serving will equal 10-20 gms of carbs. 

*Linked Reference: "Soup and Satiety" Physiology & Behavior  Volume 83, Issue 5, 17 January 2005, Pages 739-747

soup pot with ground beef soup

3. Smart Sandwich -*

Change your definition of a sandwich! According to the American Diabetes Assn, whole grains are the best choice. A sandwich made with wheat bread, thin sliced bread or a lower carb tortilla is lower in carbs compared to plain white bread. Stuff it full of veggies and add some turkey or chicken and a shot of mustard for a satisfying PM nosh. Depending on your bread or wrap choice this will run you anywhere from 10-15gm carb.

Check out some of the cloud bread recipes out there in cyberspace for an even lower carb count. Low Carb Tortilla Roll Up  is a tasty choice. Consider using a lettuce leaf instead of bread for even lower carb counts!

*  Linked Reference: American Diabetes Assn- Get to know carbs

low carb tortilla wrap with turkey and tomatoes

4. Fruit + cheese-*

Get your fave small serving fresh fruit and add a slice of cheese. How easy is that? You get fiber AND protein- win/win. Snack time is a great opportunity to fit more portion controlled fruit servings in your diet. Depending on your fruit choice, you will be in the range of around 15gm carbs.

* Linked Reference: American Diabetes Assn -Fruit

5. Eggs-*

Eggs (especially at breakfast) have been shown to be satisfying and help to decrease overall calorie intake. Make some Low Carb Ham and Egg Cups for breakfast and then save a few in the fridge for snacking later.

Stash hard boiled eggs  or Avocado Stuffed Eggs in the fridge for getting you through evening tv watching. Better make a few extra because you know you're gonna have to share...

* Linked Reference: Nutrition Research-Consuming eggs for breakfast influences plasma glucose and ghrelin, while reducing energy intake during the next 24 hours in adult men

6. Tomatoes-*

Tomatoes are full of fiber which can help you stay full. Be sure to add in some protein like low fat cheese and you've got a snack that will power you through the evening.

Try my recipe for Picnic Tomato Caprese Cups.

*Linked Reference: American Diabetes Assn- Diabetes Superfoods

Picnic Tomato Caprese salad in clear cup with fork

7. Nuts and seeds-*

These are sooo diabetes friendly as the carb counts are super low!! Try walnuts, almonds, pecans,etc. - just monitor your serving size as the calories can add up!! 12 almonds = about 90 calories.

Check out my complete article on Nuts and Type 2 Diabetes.

* Linked Reference: American Diabetes Assn-"Including Walnuts in a Low-Fat/Modified-Fat Diet Improves HDL Cholesterol-to-Total Cholesterol Ratios in Patients With Type 2 Diabetes"

10 Diabetes Friendly Snacks image pecans in background

8. Greek Yogurt-*

Research shows Greek yogurt could play a role in appetite suppression and glucose control. There are plenty of choices in the yogurt case of your local supermarket. Look for a Greek yogurt that is less than 12gm carb/serving and add in low carb toppers like nuts or seeds for added crunch.

Try my Blueberry and Yogurt Freezer Bites for a family friendly snack idea.

*Linked Reference: Diabetes Self Management Choosing the Best Yogurt for You 

yogurt dipped blueberries on blue plate
Blueberries dipped in yogurt make a refreshing frozen snack!

9. Sugar free fudge bars or juice bars-*

Once again be careful to check labels for your lowest carb choices in this category. Also consider sugar free ice cream in pre-portioned cups for a total carb count of 10-15gm carb.

Here's a sugar free Fudgesicle you can make at home!

*Linked Reference: American Diabetes Assn. Diabetes Superfoods

10. String cheese-*

Cheese is very low in carbs-but can be high in fat! Choose low fat varieties for snacking String cheese is lower in fat so enjoy this snack either with or without a few wheat crackers for a total carb count of 12-15 gm depending on your choice of crackers.

*Linked Reference: American Diabetes Assn Diabetes Superfoods

Looking for more info on diabetes control?

5 Things you can do every morning to control type 2 diabetes 

Check out my post on 30 Easy Low Carb Snacks!

3 Ways you can take charge of type 2 diabetes

tortilla sandwich with diabetes friendly snack text

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48.3K shares

Comments

  1. Denise says

    April 25, 2016 at 8:51 pm

    My husband is type 2 diabetes and is on the most medication he can go on and the next step is insulin so I'm looking to cook better and more tasty meals for the family being I'm only cooking 1 meal. Could you find some recipes for me because I'm frustrated .

    Reply
    • easyhealth living says

      April 25, 2016 at 9:04 pm

      Hi Denise,
      Check out my diabetes resource page. It has a section on cooking and meal planning tips for people with diabetes. Most of these are free. I also have a page on the blog for my ebook The Complete Diabetes Meal Planner which has easy recipes. Hope this helps! Thanks for visiting my blog, Charlotte

      Reply
    • Devin Lee says

      September 21, 2019 at 6:25 am

      Great article, really helpful for my. My transition has not been too smooth, and this gave me a few good snack choices. Thanks!

      Reply
    • Leslie says

      November 19, 2021 at 10:44 pm

      I enjoy eating pecans in the evening. Also a Granny Smith apple with a little peanut butter. Refreshing, tasty & decent blood sugar readings in the mornings.

      Reply
  2. Debbie says

    March 06, 2017 at 2:52 pm

    Hi ... Just tried my breadless Reuben . A slice of pastrami laid out flat, put Swiss cheese, salad dressing and sauerkraut on top, lay another slice of pastrami on top, nuke it for 30-45 seconds and you have a great snack, or pair it with a salad and call it lunch or dinner.

    Reply
    • easyhealth living says

      March 06, 2017 at 7:12 pm

      Hi Debbie,
      Your breadless Reuben sounds amazing- what a great idea for a quick meal! Thanks for sharing and for visiting Easyhealth Living.

      Reply
  3. Dusty says

    January 19, 2020 at 4:54 am

    Loved the choices for snacks I want to eat better & these suggestions will truly help me out.

    Thanks

    Reply
    • Charlotte says

      January 19, 2020 at 1:07 pm

      Glad to hear you liked these! Thanks for visiting!

      Reply
  4. Planoirish says

    April 25, 2022 at 9:09 am

    Great ideas! I have been searching for foods my husband would eat. He is trying to lose weight and has been Type 1 for 25 years now. It is very hard!

    Reply
  5. Signe Lauritzen says

    February 08, 2024 at 8:51 pm

    I’m always looking for new things to try since I went vegetarian or vegan since July of 2023. Have lost about 60 lbs.

    Reply

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Hi, I'm Charlotte

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48.3K shares