Diabetes-Friendly Snacks

Snacking can be a healthy part of diabetes meal planning. Pair together 15-20 grams of carbohydrates with 1 ounce of protein for a diabetes-friendly snack. Pick one item from each list below and enjoy a balanced snack.

Carbohydrate Choices

These foods contain 15-20 gm carb per serving listed.

• 1 small fresh fruit (tennis ball sized)
• 1 cup berries or larger fruit cut into chunks
• 1 slice of whole wheat bread
• 3 graham cracker squares
• 6 oz light yogurt (Greek yogurt is a great source of protein)
• ½ cup no sugar added canned fruit
• 6 saltine-type crackers (get unsalted tops for less sodium)
• 1-2 rice cakes (flavored rice cakes have more carbs than the plain)

Protein Choices

These foods are equal to 1 ounce of protein per serving listed.

• 1 whole boiled egg or 2 egg whites
• 1 TBSP peanut butter
• 1 oz reduced fat cheese (1 slice, ¼ cup shredded, 1 mozzarella string cheese)
• ¼ cup low-fat cottage cheese
• ¼ cup nuts
• 1 oz lean deli meat