For individuals with pre-diabetes, managing blood sugar levels is crucial to preventing the progression to type 2 diabetes. One of the most effective ways to maintain stable blood sugar levels is through careful dietary choices, particularly when it comes to snacking. The best snacks for people with pre-diabetes should be low in sugar and rich in fiber, healthy fats, and protein. These nutrients help slow down the absorption of sugar into the bloodstream, preventing sharp spikes in blood glucose levels and promoting long-lasting energy.
In this article, we will explore the 14 best low-sugar snacks that are ideal for people with pre-diabetes. These snacks not only satisfy hunger but also support blood sugar control, making them safe and nutritious options for anyone managing pre-diabetes.
1. Greek Yogurt with Chia Seeds
Greek yogurt is an excellent source of protein and probiotics, both of which help promote gut health and blood sugar regulation. Choosing plain, unsweetened Greek yogurt with no added sugars ensures that you avoid blood sugar spikes. To boost its nutritional value, adding chia seeds provides a healthy dose of fiber and omega-3 fatty acids, which can further help stabilize blood sugar.
Chia seeds are rich in soluble fiber, which slows digestion and helps prevent rapid increases in blood glucose. This combination of high-protein yogurt and fiber-packed chia seeds makes for a filling, low-sugar snack that is ideal for people with pre-diabetes.
Benefits:
- High in protein: Supports blood sugar control and provides lasting energy.
- Rich in fiber and omega-3s: Helps stabilize blood sugar and improve heart health.
- Probiotics: Promote gut health and better digestion.
2. Almonds
Almonds are an excellent low-sugar snack option for people with pre-diabetes due to their healthy fats, protein, and fiber content. A handful of almonds can help keep you full for longer and prevent blood sugar spikes. The healthy fats found in almonds, such as monounsaturated fats, are beneficial for heart health and can help improve insulin sensitivity.
Almonds also contain magnesium, a mineral that plays an important role in blood sugar regulation. Including almonds in your daily diet can support stable blood sugar levels and provide a satisfying, low-sugar snack.
Benefits:
- Rich in healthy fats and protein: Supports insulin sensitivity and blood sugar control.
- High in fiber: Promotes satiety and prevents blood sugar spikes.
- Contains magnesium: Improves blood sugar regulation.
3. Cucumber Slices with Hummus
Cucumber slices paired with hummus make for a refreshing and low-sugar snack that is rich in fiber, healthy fats, and plant-based protein. Cucumbers are low in carbohydrates and calories, making them a great choice for people with pre-diabetes. Hummus, made from chickpeas, is high in fiber and protein, both of which help slow digestion and prevent sudden rises in blood sugar levels.
This combination provides a nutritious and satisfying snack that supports blood sugar management without adding extra sugar to your diet.
Benefits:
- Low in carbs and calories: Ideal for blood sugar control and weight management.
- Rich in fiber and protein: Helps regulate blood sugar and prevent spikes.
- Contains healthy fats: Supports overall health and satiety.
4. Hard-Boiled Eggs
Hard-boiled eggs are a simple, low-sugar snack that is packed with protein and healthy fats. Eggs are an excellent source of high-quality protein, which helps stabilize blood sugar levels by slowing the digestion of carbohydrates. The choline found in eggs also supports liver health and fat metabolism, which is important for maintaining a healthy weight and blood sugar levels.
Because they are low in carbohydrates and sugar, hard-boiled eggs can be eaten on their own or paired with vegetables for a filling, nutrient-dense snack that supports blood sugar control.
Benefits:
- High in protein: Stabilizes blood sugar and promotes muscle maintenance.
- Low in carbohydrates: Ideal for blood sugar management.
- Rich in choline: Supports liver health and fat metabolism.
5. Avocado
Avocados are rich in monounsaturated fats, fiber, and essential vitamins and minerals, making them one of the best snacks for people with pre-diabetes. The healthy fats in avocados slow the digestion of carbohydrates and help prevent spikes in blood sugar. Avocados are also low in natural sugars and have a minimal impact on blood glucose levels.
In addition to their fat content, avocados provide a good amount of potassium, which helps regulate fluid balance and supports heart health. Eating avocado as a snack can help keep you full and maintain stable blood sugar levels.
Benefits:
- Rich in healthy fats: Promotes blood sugar control and satiety.
- Low in sugar and carbs: Ideal for preventing blood sugar spikes.
- Contains potassium: Supports heart health and fluid balance.
6. Baby Carrots with Guacamole
Baby carrots are naturally low in sugar and high in fiber, making them a great snack for people with pre-diabetes. When paired with guacamole, which is rich in healthy fats from avocados, this snack becomes even more beneficial for blood sugar control. The fiber in carrots and the fat in guacamole work together to slow digestion and prevent sudden increases in blood sugar.
This combination is also rich in vitamins and antioxidants, which support overall health while providing a tasty and low-sugar snack option.
Benefits:
- High in fiber: Helps regulate blood sugar and promotes fullness.
- Rich in healthy fats: Supports heart health and insulin sensitivity.
- Nutrient-dense: Provides essential vitamins and antioxidants.
7. Cottage Cheese with Berries
Cottage cheese is a protein-rich dairy product that is naturally low in sugar. When combined with a small serving of berries—such as blueberries, raspberries, or blackberries—this snack provides a balance of protein, fiber, and antioxidants. Berries are low in sugar compared to other fruits and are rich in fiber and vitamin C, which helps reduce inflammation and support blood sugar control.
This combination is not only filling but also promotes stable blood sugar levels by slowing the absorption of carbohydrates and providing long-lasting energy.
Benefits:
- High in protein and fiber: Supports blood sugar control and fullness.
- Low in sugar: Berries provide a sweet flavor without causing blood sugar spikes.
- Rich in antioxidants: Reduces inflammation and supports metabolic health.
8. Peanut Butter on Celery Sticks
Peanut butter spread on celery sticks is a low-sugar snack that provides a balance of protein, healthy fats, and fiber. Peanut butter is rich in monounsaturated fats, which help stabilize blood sugar levels and promote satiety. Celery is a low-calorie, low-carb vegetable that adds crunch and fiber without increasing your sugar intake.
This combination is perfect for people with pre-diabetes as it is both satisfying and nutritious, helping to regulate blood sugar while keeping hunger at bay.
Benefits:
- High in healthy fats and protein: Supports blood sugar control and satiety.
- Low in carbohydrates: Prevents blood sugar spikes.
- Rich in fiber: Promotes fullness and supports digestion.
9. Olives
Olives are a low-sugar, low-carbohydrate snack that is rich in healthy fats, particularly monounsaturated fats. These fats support insulin sensitivity and help regulate blood sugar levels. Olives are also a good source of antioxidants, such as vitamin E, which helps reduce inflammation and support heart health.
Olives are a satisfying snack that can be enjoyed on their own or paired with other low-sugar foods like cheese or nuts, making them ideal for people with pre-diabetes.
Benefits:
- Rich in healthy fats: Promotes blood sugar control and supports heart health.
- Low in sugar and carbs: Ideal for maintaining stable blood sugar levels.
- Contains antioxidants: Reduces inflammation and supports overall health.
10. Edamame
Edamame (young soybeans) is a nutrient-dense, low-sugar snack that provides a good source of plant-based protein and fiber. A serving of edamame is rich in complex carbohydrates, which are slowly digested, helping to prevent blood sugar spikes. The fiber in edamame also aids digestion and promotes satiety.
Edamame is also a good source of magnesium and iron, both of which support blood sugar regulation and overall metabolic health.
Benefits:
- High in protein and fiber: Supports blood sugar control and digestion.
- Low in sugar: Prevents sharp increases in blood glucose levels.
- Contains magnesium and iron: Supports metabolic health and blood sugar regulation.
11. Turkey or Chicken Slices
Turkey or chicken slices make for a lean, high-protein, and low-sugar snack that is perfect for people with pre-diabetes. Protein is essential for stabilizing blood sugar levels, as it helps slow the absorption of carbohydrates. Choosing lean turkey or chicken slices without added sugars ensures you get a filling and blood sugar-friendly snack.
This high-protein option is easy to incorporate into any meal or enjoyed on its own, providing long-lasting energy and helping to regulate blood sugar.
Benefits:
- High in protein: Stabilizes blood sugar and promotes muscle maintenance.
- Low in carbohydrates: Prevents blood sugar spikes.
- Lean protein source: Supports weight management and overall health.
12. String Cheese
String cheese is a convenient and low-sugar snack that is high in protein and calcium. The protein in string cheese helps regulate blood sugar levels by slowing the digestion of carbohydrates. Its high calcium content also supports bone health and muscle function.
Because string cheese is low in carbohydrates and sugar, it is an excellent snack option for people with pre-diabetes. Pairing string cheese with vegetables or nuts can further enhance its blood sugar-regulating benefits.
Benefits:
- High in protein: Helps control blood sugar and promotes satiety.
- Low in sugar and carbs: Ideal for people with pre-diabetes.
- Rich in calcium: Supports bone and muscle health.
13. Tuna Salad
Tuna salad made with canned tuna and a small amount of Greek yogurt or avocado is a high-protein, low-sugar snack that supports blood sugar control. Tuna is rich in omega-3 fatty acids, which help reduce inflammation and improve insulin sensitivity.
By choosing low-sugar ingredients and healthy fats, such as avocado or olive oil, you can create a filling and nutritious snack that promotes metabolic health and keeps blood sugar levels stable.
Benefits:
- High in protein: Supports blood sugar control and muscle maintenance.
- Rich in omega-3s: Reduces inflammation and improves insulin sensitivity.
- Low in sugar: Ideal for preventing blood sugar spikes.
14. Roasted Chickpeas
Roasted chickpeas are a crunchy and satisfying snack that is rich in fiber and plant-based protein. Chickpeas are low in sugar and provide a good source of complex carbohydrates, which are slowly digested and help prevent rapid increases in blood sugar levels.
The fiber content in chickpeas supports healthy digestion and promotes fullness, making roasted chickpeas a great snack for people with pre-diabetes who want to maintain stable blood sugar throughout the day.
Benefits:
- High in fiber and protein: Supports blood sugar control and satiety.
- Low in sugar: Prevents sharp increases in blood glucose levels.
- Rich in complex carbohydrates: Provides long-lasting energy and supports digestion.
Conclusion
For people with pre-diabetes, choosing low-sugar snacks that are rich in fiber, protein, and healthy fats is essential for maintaining stable blood sugar levels and promoting overall health. These 14 snacks—from Greek yogurt with chia seeds to roasted chickpeas—are not only nutritious and satisfying but also support blood sugar control and help prevent the progression of pre-diabetes. By incorporating these foods into your daily diet, you can manage hunger, prevent blood sugar spikes, and enjoy a healthy lifestyle.
