Snacking is fun! Most people snack at some point during the day.  

What’s in a Good Snack?

Snacks that have a good balance of carbohydrate, protein, and fat are best for controlling appetite and blood glucose. Most protein sources already naturally have some fat, so fat is not usually added to balance the snack. Here are some examples of carbohydrate and protein sources. Choose one item from each column to make a balanced snack.

Carbohydrate SourceTrail Mix

  • Whole-grain crackers
  • Whole grain bread or pita
  • Dry cereal
  • Air-popped popcorn
  • Fresh fruit
  • Tortilla
  • Oatmeal
  • Whole grain bagel

Protein Source

  • String cheese
  • Peanut butter
  • Reduced-fat hard cheese (Cheddar, Swiss, etc.)
  • Low-fat milk
  • Low-fat cottage cheese
  • Sliced chicken or turkey breast
  • Hummus
  • Scrambled eggs

When To Snack

Having a snack midway between meals will help keep hunger at bay and prevent spikes in blood glucose.

If there is a long stretch of time between meals, you may need to two snacks. The second snack should have mostly carbohydrates. This will help keep blood glucose levels controlled before the next meal. This should be part of your meal plan.

Snacking on the Go

Unexpected things happen, and you might not always get a chance to snack on schedule. Portable carbohydrate sources like apples, bananas, granola bars, and crackers can be stashed in the car or in your backpack. Individual containers of peanut butter, nuts, or even canned tuna are nonperishable protein sources and can be stored without refrigeration.

Balancing Snacks with Blood glucose

As always, blood glucose should be monitored to determine how much insulin should be given to cover the snack. You may need an extra dose of insulin if your blood glucose is too high. The composition of the snack can also be changed, giving more protein and fewer carbohydrates. Consult with your diabetes care team to figure out the best way to balance your hunger, blood glucose, and insulin.