Best Diabetic Snacks: Diabetic Friendly Packaged Snacks for On the go

Michelle Routhenstein, MS, RD, CDE


April 25, 2018

Originally published on Greenblender, here.
*There are affiliate links in this post which means I may earn a very small percentage if you purchase the products when you click on the link.

Snacking is one of life’s greatest pleasures – but what if you’re busy, and also trying to maintain a low sugar lifestyle?

While most pre-packaged snacks are full of sugar (and other not fun chemicals), it is possible to find snacks that are not only perfect for those who follow a diabetic-friendly diet, but those who need to eat a lot of that diet on the go.

We’ve listed a few great options for on the go snacking that you can either make at home and bring with you, or find in your local grocery store. Healthy eating doesn’t have to be hard or boring, and these snacks are a testament to that!

1) Roasted Edamame

Soy isoflavones, found in edamame, have been shown to lower cholesterol, decrease blood glucose levels and improve glucose tolerance in people with diabetes (1). The 100 calorie Seapoint Farms Dry Roasted Edamame is a non-processed form of soy that is conveniently packaged for on the go. If possible, add some carrot sticks to the mix for an optimal balance of fiber and protein to keep you satisfied between meals.

2) Roasted Chickpeas

A study showed that a low glycemic index composed of legumes (at least 1 cup a day) improved both blood sugar control, shown by reduction of hgA1c values by 0.5%, and reduced calculated Coronary Heart Disease score in type two diabetes (2). Try Good Bean Roasted Chickpea Snacks with cucumbers for a satisfying and hydrating snack!

3) Olives

A Virginia Tech research team discovered that olives and olive derived compounds contain oleuropein which help with glucose metabolism by secreting insulin when needed and preventing onset of diabetes (3). Oloves are pre portioned olives in a variety of natural flavors, including Basil and Garlic, Chili and Oregano, Lemon and Rosemary, and Chili and Garlic. Pair olives with tomatoes for a delicious satiating snack!

4) Popcorn

Popcorn is a high fiber, low calorie snack that allows for 3 cups per serving! It is diabetic friendly in that 3 cups provide only 16gm total carbohydrates and 13gm net carbohydrates which is a perfect low glycemic, low carbohydrate snack that will keep your blood sugar levels at bay. Quinn Organic Popcorn snacks is just organic non-gmo corn and sea salt, two ingredients, that are packed with fiber, protein and crunch. These popcorns bags are also pure in that it is made of compostable and recycle paper with no chemical coatings or plastic.

5) Kale Chips

Many people with diabetes have increased risk of retinopathy, eye disease. Kale is high in lutein and zeaxanthin which are powerful nutrients that protect the eyes. An easy way to make kale chips is to take a large bunch of kale, remove the leaves off a the thick stems, tear them into bite size pieces. Preheat oven to 350oF. Clean them and dry them well, I use a salad spinner. Then drizzle with 2 Tablespoon avocado oil, add garlic and seasoning to taste. Pop them in the oven for 10-15 minutes, bake until crispy with brown edges but not burnt. Or if you don’t have time and just want to grab and go, try Brad’s Raw Kale Chips instead.


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