50 Healthy Snacks

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50 Healthy Snacks for Diabetics

Article written & © by Kelley Ward, PhD, RN, C

Tired of the eating the same boring snacks day after day? Want an extensive list of favorite snack ideas from someone with Type I, Type 2, or pre-diabetes? Try out one or two of these 50 snack ideas and start adding variety and taste to your daily treats.

All the snacks listed here have 20 grams of carbohydrate or less per serving, which is defined by the American Diabetes Association as a low carbohydrate snack or light meal. If you keep your total carbohydrates to 20 or less and maintain an active lifestyle you might not need to alter your medication regime.

Each of the 50 snacks are listed low or high in sodium and low or very low in calories. The American Diabetes Association recommends that people with diabetes monitor their sodium intake. Low sodium foods are defined as having 140 mg of sodium or less and very low sodium foods have 35 mg of sodium or less.

Another important element to consider when choosing which snacks to incorporate into your diet is the amount of calories that snack contains. Very low calorie snacks are listed as those snacks that have 40 calories or less per serving. Snack choices with 100 calories or less are considered to be low calorie snack ideas. It's important to remember when you choose snacks that are higher in sodium and calories you need to incorporate ways to cut back on calories and sodium during meals or ways to burn extra calories through exercise.

If your taste buds are screaming for different ideas to curb your hunger cravings then here are some healthy alternatives.

*This article is written for informative purposes only. Do not make any changes to your diet, lifestyle, or treatment plan before contacting your physician or health care provider.

Source: Kelley Ward, Copyright 2012 All Rights Protected

1. Light Soft Cheese Wedges. Laughing Cow light cheese wedges are satisfying by themselves or you could had 1-2 celery sticks or carrot chips if you are looking to add a crunch to your snack. The cheese squares have just 35 calories, 2 grams of fat, 1 gram of carbohydrate, 260 mg of sodium, and 2.5 grams of protein. These squares come in a variety of flavors including: garlic and herb, french onion, light blue cheese, light mozzarella sun-dried tomato and basil, queso fresco and chipotle, an original creamy Swiss. This is a very low calorie high sodium snack.

2. Single Serving Hard Cheese Bite. Mini Babybel light are great if you prefer hard cheese to soft cheese. This cheese has a little more calories per serving 50 per bite, 3 grams of fat, 0 grams of carbohydrate, 160 mg of sodium, and 6 grams of protein. Although they have a little more calories than the soft cheese wedges they are just 30 grams higher in sodium and have almost 4 grams more of protein per bite. If sodium restriction is not an issue then these mini cheese treats are a great snack! This is a low calorie high sodium snack.

3. Pecans, Almonds, or Cashews. Pecans and cashews are a very satisfying treat. One ounce serving or 24-28 medium sized nuts have around 170 calories, 5.5-8 grams of carbohydrate, and 15 grams of fat. The sodium content ranges from 3 (in raw nuts) to 180 (in salted nuts). Just eating 4-5 slightly salted roasted pecans, cashews, or almonds at a time is often enough to satisfy cravings between meals. This is a moderate calorie high sodium snack but packed with nutrition. This snack can be easily incorporated into one of your more active days.

4. Edamame. One ounce of this tasty snack has only 34 calories, 1 gram of fat, 3 grams of carbohydrate, 2 mg of sodium, and 3 grams of protein. If you add salt you will increase the sodium content so you could add herbs or other spices that are naturally low in sodium to keep the salt content low. This is a very low calorie very low sodium snack.

5. Jicama. This is a very versatile vegetable. It is found in the grocery store around the other root vegetables (potatoes, beets, or parsnips). Jicama is also called the Mexican Potato, yam bean, or Mexican turnip. One ounce of this amazing food has 11 calories, 2 grams of carbohydrate, and 1 gram of sodium. After peeling off the outside you can dice the root into small thin slices then refrigerate until cold. Dash the slices with diced red pepper or hot spices for a kick. Jicama is a type of diabetic french fry because it can be grilled or baked in the oven with a similar taste and texture to french fries.This is a very low calorie very low sodium snack.

6. Veggie Chips or Straws. Don't let the name fool you these straws are extremely satisfying. In one ounce of 38 straws there are 130 calories. This snack can be made healthier for you by simply having 18 straws instead of 38. In 18 straws there are 65 calories, 3.5 grams of fat, 7.5 grams of carbohydrate, 125 mg of sodium, and 1 gram of protein. The straws come in a variety of flavors including: apple, veggie with sea salt, barbeque, cheddar, and my personal favorite, olive oil and rosemary! This is a low calorie and low sodium food, if eating 15 straws.

7. Yogurt Sticks. Yogurt sticks are marketed to kids but adults can also enjoy this tasty treat. Try them frozen for a delicious way to cool off on a hot day. One tube has 60 calories, 1 gram of fat, 40 mg of sodium, 10 grams of carbohydrate, 2 grams of protein. This is a low calorie low sodium snack.

8. Jell-O Mousse Pudding. Yum!! The texture of this snack is light and decadent. Try the dark chocolate and caramel flavors. There are only 60 calories, 2.5 grams of fat, 100 mg of sodium, 10 grams of carbohydrate, and 2 grams of protein in the snack. This is a low calorie low sodium snack.

9. Dark Chocolate Squares. If you can find a box of chocolate squares with at least 85% cacao then these little squares might soon be one of your favorite treats. For 10 grams of dark chocolate you will consume 60 calories, 5.75 grams of fat, 3.5 grams of carbohydrate, 0 mg of sodium, and less than 1 gram of protein. This is a low calorie very low sodium snack.

10. Single Serving Greek Plain Yogurt. Greek pain non fat yogurt is a treat that is very versatile. You can mix in flavored sugar substitutes to change the flavor of the yogurt, add spices like cinnamon or nutmeg, or just have it plain. One serving is 5.3 ounces and has 80 calories, 0 grams of fat, 6 grams of carbohydrate, 50 mg of sodium, 15 grams of protein. This is a low calorie low sodium snack.

11. Cinnamon Toast. You can make cinnamon toast with low calorie- low carbohydrate bread such as Natures Own Wheat Bread. One slice of this bread has 40 calories per slice, 0.5 grams of fat, 10 grams of carbohydrate, 80 mg of sodium, and 2.5 grams of protein. Another idea is if you have leftover mini-biscuits you can use one half of the biscuit to make cinnamon toast in a healthy way. To make the cinnamon toast add cinnamon and stevia, truvia, or other artificial sugar substitute to the slice of bread. Spray with "I can't believe it's not butter" or another fat free butter spray and you have a tasty piece of cinnamon toast. This is a very low calorie low sodium treat.

12. Natural Turkey Breast. Natural or organic turkey breast cold-cuts without nitrates or nitrites are a great quick snack to have around the house. In 2 ounces there are 50 calories, 0 grams of fat, 360 mg of sodium, 0 grams of carbohydrate, and 12 grams of protein. This is a low calorie high sodium treat.

13. Natural Roast Beef. Natural or organic roast beef is another great quick and easy snack. In 2 ounces there are 80 calories, 3 grams of fat, 320 mg of sodium, 0 grams of carbohydrate, and 12 grams of protein. This is a low calorie high sodium treat.

14. Shelled Salted and Roasted Pistachios. Shelled pistachios are a great snack because removing the nut from the shell takes a little extra time and therefore decreases the likelihood that you will overeat. One serving, or 1/4 cup without the shells, has 170 calories, 14 grams of fat, 160 mg of sodium, 8 grams of carbohydrate, and 6 grams of protein. This is a moderately high calorie high sodium treat. You can incorporate this snack on an active day or just reduce the portion size.

15. Mini Polenta Pizza. Cut out 1 polenta round one ounce serving which has 45 calories, 2 grams of fat, 110 mg sodium, 5 grams of carbohydrate, and 1 gram of protein. You can add a protein source, mushrooms, or cheese to make this a delicious snack. With a lean protein source like lean turkey pepperoni mini bites sprinkled lightly with mozzarella cheese you will add around 70 calories, 4 grams of fat, 400 mg of sodium, 0 grams of carbohydrate, and 9 grams of protein. Bake this mini polenta pizza at 350 degrees F for about 5 minutes.This is a low calorie high sodium treat.

16. Granola Mini Bars. Many of the granola bars now come in mini-sizes or you can cut your bars in half and store them in a zip-lock bag. For one mini bar or half of a regular sized bar there are approximately 60 calories, 2 grams of fat, 25 mg of sodium, 10 grams of carbohydrate, and 2 grams of protein. This is a low calorie low sodium snack.

17. Light and Fit Yogurt. Companies like Dannon now have light and fit lines for diabetics or individuals looking for healthier alternatives to the full fat yogurts. One container has 45 calories, 1.5 grams of fat, 25 mg of sodium, 3 grams of carbohydrate, and 5 grams of protein. They come in strawberry and vanilla flavoring. This is a low calorie very low sodium snack.

18. Strawberries. For 1 large cup of strawberries there are only 49 calories, 0 grams of fat, 2 mg of sodium, 12 grams of carbohydrate, and 1 gram of protein. Add a little whipped topping or dash of cinnamon and Stevia and you are on your way to a sweet satisfying treat! This is a low calorie very low sodium snack.

19. Blueberries. In 50 raw blueberries there are 39 calories, 0 grams of fat, 1 mg of sodium, 10 grams of carbohydrate, and 1 gram of protein. Blueberries are powerful in antioxidants and thought to help ward off cancer and other debilitating diseases.This is a low calorie very low sodium snack.

20. Blackberries. In 1 cup of raw blackberries there are 62 calories, 1 gram of fat, 1 mg of sodium, 15 grams of carbohydrate, and 2 grams of protein. Blackberries are high in antioxidants and tannin both thought to fight off cancer cells. You can cook the blackberries with cinnamon and Stevia to have a snack that tastes similar to cobbler without the crust.This is a low calorie very low sodium snack.

21. Little Sweet Potato Pieces. You can find these in the freezer section of the grocery store. One brand is called Dr. Praeger's kids little sweet potato pieces. In 2 pieces, there are 60 calories, 2.5 grams of fat, 85 mg of sodium, 9 grams of carbohydrates, and less than 1 gram of protein. They also come in spinach. This is a low calorie low sodium snack.

22. Whole Wheat Mini Pita Bread. You can find low-carbohydrate pita bread in your local grocery store. One slice of mini pita bread has around 60 calories, 1.5 grams of fat, 334 mg sodium, 10 grams of carbohydrate, and 7 grams of protein. These pitas taste great grilled with chicken and cheese or as a breakfast wrap. This is a low calorie high sodium snack.

23. Low-Carbohydrate Tortillas. In the refrigerated section of your grocery store you can find La Tortilla Factory Smart and Delicious Tortillas. In one tortilla there are 50 calories, 2 grams of fat, 210 mg sodium, 10 grams of carbohydrate, and 5 grams of protein. These tortillas are great just warmed up and sprayed with a fat free butter spray or cooked on a panini grill with your favorite sandwich meat and cheese.This is a low calorie high sodium snack.

24. Yellow Corn Tortillas. If you can find the small yellow corn tortillas that are labeled extra thin you will discover that in 2 tortillas there are 80 calories, 0 grams of fat, 10 mg of sodium, 16 grams of carbohydrate, and 2 grams of protein. A great tortilla for those who need to limit salt intake. This is a low calorie very low sodium snack.

25. Shrimp and Brussels Sprouts. One ounce of boiled shrimp has 25 calories, 0.4 grams of fat, 106 mg of sodium, 0.2 grams of carbohydrate, and 4.8 grams of protein. Pair this with 1 cup of roasted brussels sprouts which adds 38 calories, 0.3 grams of fat, 22 mg of sodium, 7.9 grams of carbohydrates, and 3 grams of protein and you have a low calorie low sodium snack. You can spray with 2 sprays of olive oil, fat free spray butter, and a dash of low sodium seasoning to add more flavor to this filling snack.

26. Mini Ice Cream Sandwiches. So Delicious has a mini coconut milk ice cream sandwich that is so good you won't even notice it is a mini. In one sandwich there are 100 calories, 3.5 grams of fat, 50 mg of sodium, 15 grams of carbohydrate, and 1 gram of protein. This is a low calorie low sodium snack.

27. Spinach and Mushroom Frittata. Beat 3 egg whites and pour over 1/2 cup chopped mushrooms and 1/4 cup spinach sauteed in fat free cooking spray and pepper. Cook until eggs are set. If you want a crust like top you can set the pan under the oven broiler for 3-5 minutes. This snack has around 75 calories, 1 gram of fat, 164 mg of sodium, 2.5 grams of carbohydrates, and 10 grams of protein. This is a low calorie moderately high in sodium snack.

28. Croutons with veggie toppings. Croutons offer a nice crunch to a veggie salsa, or cheese, tomatoes, and basil relish. There are 46 calories, 1.8 grams of fat, 144 mg sodium, 6 grams of carbohydrate, and 1 gram of protein in 1/4 cup of seasoned croutons. If you add salsa or other raw veggies you will only add a small amount of extra calories to this snack. This is a low calorie high sodium treat.

29. Popcorn. In 1 cup of air popped popcorn there is 64 calories, 4.8 grams of fat, 116 mg of sodium, 5 grams of carbohydrate, and 0.8 grams of protein. You could drizzle the popcorn with 1 tsp of olive oil (monounsaturated fat) and crushed rosemary for a satisfying snack, adding 40 calories, 4 grams of fat to the snack. This is a low calorie low sodium treat.

30. Fat Free Hot Cocoa Mix. One packet of hot cocoa mix mixed with liquid Stevia, which comes in different flavors like English toffee, chocolate, peppermint, and caramel makes a warm delicious treat. One packet has 20 calories, 0 grams of fat, 130 mg of sodium, 4 grams of carbohydrates, and 1 gram of protein. This is a very low calorie low sodium snack.

31. Eggs. Eggs are a great snack food item that add protein and nutrition to your day. You can fry an egg using cooking oil spray with veggies and/or a half a slice of cheese for a satisfying treat. If you cannot fry an egg, take a hard boiled egg with you and add salsa or mixed raw veggies. One egg has 70 calories, 4 grams of fat, 64 mg of sodium 0 grams of carbohydrate, and 6 grams of protein. In 1/2 slice of low fat cheese there are approximately 30 calories, 2 grams of fat, 67 mg of sodium, 0 grams of carbohydrate, and 3 grams of protein. This is a low calorie low sodium snack.

32. Veggie Slices with Dip. Zucchini, squash, jicama can be sliced similar to french fries chilled and then dipped in salsa for a tasty treat that satisfies cravings. One cup of yellow squash has 18 calories, 0.2 grams of fat, 3.8 grams of carbohydrate, 2 mg of sodium, and 1.37 grams of protein. One tablespoon of salsa adds around 5 calories, 0 grams of fat, 1 grams of carbohydrate, 96 mg of sodium, and 1 gram of protein. This is a very low calorie low sodium snack.

33. Spaghetti Squash Noodles. This is a versatile vegetable. You can roast, bake, or microwave the squash remove the seeds and then have a bowl full of squash that resembles noodles. Add your favorite topping, oil and vinegar, spaghetti sauce, or spray butter and garlic to vamp up the taste of this vegetable. One cup has 31 calories, 0.5 grams of fat, 7 grams of carbohydrate, 17 mg of sodium, and .65 grams of protein. The calorie and sodium content will increase depending on the topping you choose. If you use spray butter and garlic or other herbs you have a very low calorie very low sodium snack.

34. Mini Fillo Dough Shells. These shells can be filled with sweet treats like fat free pudding or fat free yogurt mixed with low calorie low sugar jelly. Or they can be prepared in a savory way with eggs and cheese. In two mini shells there are 35 calories, 2 grams of fat, 25 mg of sodium, 7 grams of carbohydrate, and 0.65 grams of protein. Just make sure you add a low fat low caloric filling in order to keep this snack healthy. This is a very low calorie very low sodium treat. Here are some ideas for different recipes.

35. Light Bottled Frappuccino Drinks. Both Archer Farms and Starbucks offers bottled coffee drinks in a variety of flavors, caramel, mocha, mint, and chai tea, that are 100 calories per serving. With around 3 grams of fat, 12 grams of carbohydrate, 95 mg of sodium, and 6 grams of protein it is a great way to curb your appetite. If you need a little pep in your day this is a low calorie low sodium snack.

36. Nut Butter, Cinnamon, and Celery Sticks. With the high fat content found in nut butters this snack can quickly curb your appetite. One tablespoon of peanut butter has 94 calories, 8 grams of fat, 3 grams of carbohydrate, 73 mg of sodium, and 4 grams of protein. You can pair this with six celery sticks adding 25 calories, 0 grams of fat, 125 mg of sodium, 1 gram of protein, and 5 carbohydrates and a dash of blood sugar lowering cinnamon for a more complete snack. This is a moderately high calorie high sodium snack for your more active days.

37. Avocado and Salsa Dip with Carrots. Simply take one ripe avocado mash it and mix in your favorite salsa, mango salsa, pineapple salsa, or cilantro salsa for a truly amazing dip. Add carrots and you have a filling snack. One ounce of avocado has 45 calories, 4 grams of fat, 2 mg of sodium, 3 grams of carbohydrate, and 0.6 grams of protein. One tablespoon of salsa with add 5 more calories and 96 mg of sodium. Five medium baby carrots add 20 calories, 5 grams of carbohydrates, and 40 mg of sodium. This is a low calorie low sodium treat.

38. Kiwi Cottage Cheese. Kiwi fruit is low on the glycemic index and therefore absorbed slowly. One kiwi fruit has 46 calories, 0.4 grams of fat, 2 mg of sodium, 11 grams of carbohydrate, and 0.9 grams of protein. In 4 ounces of low fat 1% cottage cheese there are 81 calories, 1.15 grams of fat, 459 mg of sodium, 3 grams of carbohydrate, and 14 grams of protein. This snack is very nutritious but should only be enjoyed on a day where you break a sweat at the gym, due to the high sodium content found in cottage cheese. This is a moderately high calorie high sodium snack.

39. Italian Toast. This snack requires a toaster or you could use mini crostinis found in the grocery store. Toast one slice of low carbohydrate bread. Add two tomato slices from a medium sized tomato and one low fat slice of mozzarella cheese. Sprinkle on basil or rosemary and you have a savory treat! One slice of low carbohydrate bread has 40 calories per slice, 0.5 grams of fat, 10 grams of carbohydrate, 80 mg of sodium, and 2.5 grams of protein. Two medium sliced tomatoes have 8 calories, 0 grams of fat, 1.6 grams of carbohydrate, 2 mg of sodium, and 1 gram of protein. If you decide to add a slice of low sodium mozzarella cheese you need to factor in 78 more calories, 4.7 grams of fat, 4 more mg of sodium, 0.9 additional grams of carbohydrate, and 7.7 more grams of protein. This is a moderate-low calorie low sodium snack.

40. Garlic and Almond Green String Beans. In 1 cup of green string beans there are 34 calories, 0.13 grams of fat, 7 mg of sodium, 7.84 grams of carbohydrate, and 2 grams of protein. Add 5 sprays of spray butter and a dash of garlic and you have a bold tasting snack. If you would like to add some crunch include almonds. Seven almonds adds 49 calories, 4.5 grams of fat, 0 mg of sodium (unless salted), 1 gram of carbohydrate, and 1 gram of protein. This is a low calorie very low sodium snack.

41. Roasted Onions and Broccoli. You can cut 10 onion rings (yellow, red, or white) and 1 cup of broccoli. Spray with fat free cooking spray and dash with turmeric and pepper. Roast at 450 degrees F for 5-7 minutes. In 10 onion rings there are 25 calories, 0.05 grams of fat, 2 mg of sodium, 6 grams of carbohydrate, and 0.55 grams of protein. One cup of broccoli florets has 34 calories, 0.4 grams of fat, 270 mg of sodium, 7 grams of carbohydrates, and 2.3 grams of protein. This is a delicious low calorie high sodium (naturally occurring in the broccoli) treat.

42. Green Giant Healthy Heart Barley, Peas, and Carrots. You can find this item in the frozen food section of the grocery store. In half of the package there are 70 calories, 1.5 grams of fat, 215 mg of sodium, 15 grams of carbohydrate, and 1.5 grams of protein. For more protein you can add egg whites. Three tablespoons of egg whites, equivalent to one egg, adds 25 calories, 0 grams of fat, 75 mg of sodium, 0 grams of carbohydrate, and 5 grams of protein to this treat. This is a filling low calorie high sodium snack you can include on an active day.

43. Sprouted Ezekiel 4:9 Cinnamon Raisin Bread. Exekiel bread is a low glycemic flourless bread that is great for diabetics. It can be found in the frozen section of the grocery store. Sit the bread out for 10 minutes or toast it before eating. You can add 5 sprays of fat free butter spray or sprinkle on more cinnamon if desired. In one slice of bread there are 80 calories, 0 grams of fat, 65 mg of sodium, 18 grams of carbohydrate, and 3 grams of protein. This is a low calorie low sodium treat.

44. Asparagus Spears and Egg Whites. Archer Farms has a fresh tasting item called steam in the bag asparagus spears. You can find it in the frozen section of Target. In 7 spears of asparagus there are 20 calories, 0 grams of fat, 0 mg of sodium, 3 grams of carbohydrate, and 2 grams of protein. For 3 tablespoons of egg whites, equivalent to one egg, there are 25 calories, 0 grams of fat, 75 mg of sodium, 0 grams of carbohydrate, and 5 grams of protein. Alone or with scrambled egg whites or a boiled egg this is a low calorie low sodium snack.

45. Blue Curled Kale and Cheese. Frozen kale because it has a stronger flavor and is easy to store. Kale is a power food that offers a high nutritional punch. In 1 cup of kale supplies you with 53 mg of collagen-building vitamin C in only 25 calories, 0 grams of fat, 30 mg of sodium, 3 grams of carbohydrate, and 2 grams of protein. Add a single slice of natural Gouda cheese with 60 calories, 5 grams of fat, 115 mg sodium, <1 4="" a="" and="" calorie="" carbohydrate="" gram="" grams="" have="" low="" of="" p="" protein="" satisfying="" snack.="" sodium="" will="" you="">
46. Light Tuna. Light tuna with low mercury levels tastes great and has a high a nutritional content. Wild Planet and other brands sell the packed tuna with a low mercury level. In 2 ounces there are 69 calories, 2 grams of fat, 268 mg of sodium, 0 grams of carbohydrate, and 13 grams of protein. You can throw in a 1/2 cup sliced cucumber slices for a crunch only adding 8 calories, 0 grams of fat, 1 mg of sodium, 2 grams of carbohydrate, and 0 grams of protein. This is a low calorie high sodium snack.

47. Oat Fit Oatmeal. This single serving oatmeal tastes great and only has 100 calories, 2 grams of fat, 220 mg of sodium, 18 grams of carbohydrates, and 4 grams of protein. It comes in cinnamon roll and maple and brown sugar flavors. This is a low calorie high sodium treat. Incorporate this after exercising or on an active day.

48. Eggplant Rolls. Mix together a tablespoon of cream cheese, basil, and garlic into a small ball the size of a medium sized meatball. Starting at one end roll the cream cheese ball inside of the eggplant, or make eggplant lasagna bundles. This is a delicious nutritious snack that can be enjoyed any time of the day. One tablespoon of cream cheese has 28 calories, 2.1 grams of fat, 70 mg of sodium, 0.9 grams carbohydrate, and 1.4 grams of protein. One large slice of plain eggplant has 36 calories, 2.2 grams of fat, 268 mg of sodium, 4.6 grams of carbohydrate, and 0.4 grams of protein. This is a low calorie high sodium snack.

49. Mini Waffles. All you need to make this snack tasty is a toaster oven and fat free spray butter. For 4 mini waffles there are 58 calories, 1.8 grams of fat, 57 mg of sodium, 9 grams of carbohydrate, and 1.5 grams of protein. You can add a hard boiled egg for additional protein or warmed berries for additional antioxidants. This is a low calorie low sodium snack.

50. Mini Taco Shells. La Tiara has a white corn low carbohydrate small taco shell. In one taco shell there are 35 calories, 2 grams of fat, 0 mg of sodium, 4 grams of carbohydrate, and 0 grams of protein. You can add 1 ounce of lean protein lean ground beef for an additional 38 calories, 1.4 grams of fat, 18 mg of sodium, 0 grams of carbohydrate, and 6 grams of protein. Add salsa or spices for additional flavor. This is a low calorie very low sodium treat.