Download and print as a PDF (199kB pdf)
This information is about eating snacks if you have diabetes. It groups snacks by the amount of carbohydrate they contain.
This may be helpful to you if you have diabetes as knowing how much carbohydrate snacks contain could:
- prevent you from getting high blood sugar (blood glucose) levels
- help you to follow a reduced carbohydrate diet
- help you to avoid having extra insulin injections or guide your insulin dosage
The list of snacks and how much carbohydrate they contain can be used as a reference guide for portion size.
Please be aware, not all the snacks in this list are healthy. Some may be high in salt or fat.
Why have I been given this information?
You have been given this information because you have diabetes, and snacks may help you to:
- keep up your energy levels
- help you to gain weight
- satisfy your appetite
- make sure you get enough nutrition
- improve your blood sugar (blood glucose) control
Who should I ask for advice about snacks if I am taking insulin?
If you are taking insulin do talk about ‘snacks’ with your dietitian or diabetes specialist nurse as the advice for you may be different.
What five tips can help me to have snacks which will be better for me?
- Have fruit and vegetable for snacks. These make great snacks for people living with diabetes. They:
- contain vitamins, minerals and dietary fibre that keep us healthy
- help us to have the 5 portions a day that the NHS recommends.
Fruit contains natural sugars which are absorbed (digested and taken into the blood) slowly and should not cause your blood sugars to rise too much. Be careful with portion control and the types of fruit you choose.
- Stick to a portion size that can fit in the palm of your hand (does not apply to dried fruit).
- Berries and melon contain much less sugar than bananas or grapes.
2. Snack on foods that are low in carbohydrates or that contain carbohydrate which is digested slowly.
These foods help to:
- prevent your blood sugar from rising too quickly
- make you feel fuller for longer.
These foods include meat, fish seafood, avocado, eggs, beans, pulses such as lentils or chickpeas, raw vegetables, dairy foods, nuts, and seeds.
Foods containing carbohydrate are ranked by how quickly they are broken down into sugar (glucose) and absorbed into your blood. This ranking is called ‘The Glycaemic index (GI)’.
Foods that are low ‘GI’ normally have plenty of fibre in them. This slows down digestion and causes blood sugar to rise more slowly than foods that are digested quickly (high ‘GI).
3. Avoid eating snack foods that are high in sugar, saturated fats and salt.
Foods that are high in fat that comes from plants may be good for your health but can still lead to weight gain if you eat them too often.
4. Eat smaller portions. Try having one piece or a handful of fruit, a matchbox size piece of cheese, a small handful of nuts or seeds or a small packet of crisps.
5. Use the suggestions in the table below to help you to choose snacks. Healthy heart choices are foods that are low in saturated fat, salt and sugar and are marked with this symbol ♥
Snacks containing low to no carbohydrate
| Raw carrot, cucumber, celery, or bell pepper sticks Cherry tomatoes Small Greek salad Mozzarella and tomato salad Olives Half an avocado Eggs Sugar free jelly Sugar free ice –poles Fridge raiders Chicken satay skewer (40g pack) Lean luncheon meats Cheese (small matchbox size) Canned, smoked or fresh fish or seafood such as tuna, mackerel, salmon, or prawns) | ♥ / low GI ♥ / low GI low GI low GI ♥ / low GI ♥ / high fat high Fat high Salt high fat may be high in fat / salt |
Snacks with 5g of carbohydrate or less
| Kiwi, satsuma, clementine or plum Pickled gherkins, onions, sauerkraut 100g cottage cheese 115g edamame beans 25g Seeds. For example, pumpkin or sunflower 25g nuts, plain or uncoated 50g houmous 1 mini scotch egg*, falafel or pakora 3 cocktail sausages or 1 ‘Peperami’ (22.5g) | ♥ / low GI ♥ / low GI low GI ♥ / low GI low GI / high fat low GI / high fat low GI / high fat *high fat high fat / high salt |
Snacks with 10g of carbohydrate or less
| A small apple (85g) Handful of berries 2 pineapple rings 1 grapefruit 4 figs 10 grapes (80g) 200ml cows milK Greek, natural, plain or diet yoghurt (125g) Mini box raisins or sultanas (11g/1tbsp) 2 breadsticks 20g plain popcorn 1 cracker, oatcake or rice cake 1 plain biscuit. Check the food label to choose healthier options. 15g of crisps | ♥ / low GI ♥ / low GI ♥ / low GI ♥ / low GI ♥ / low GI ♥ / low GI ♥ / low GI low GI high saturated fat high fat / high salt |
Snacks with 10 to 20g carbohydrate
| Medium apple (131-170g) or pear (104g) Small banana 3 dried apricots, dates, apple rings or prunes 1 medium slice bread (brown or seeded) 1 crumpet 1 mini pitta bread Some cereal bars (check the label). Fruit yoghurt (125g) 1 scoop (40g) sorbet 1 scoop of Ice cream 1 slice malt loaf 1 packet of sesame snaps (30g) Large scotch egg Breakfast cereal. For example 1 wheat biscuit (Weetabix©), wheat pillow (Shredded Wheat©), or oat biscuit (Oatybix©) 1/2 can Soup (200g). Some soups have less than 10g so check the label. 25g of crisps 2 fingers of KitKat© 1 serving (100g) quiche Lorraine. Crustless quiche has 7g less carbohydrate per portion. | ♥ / low GI ♥ ♥ / low GI ♥ / low GI high sugar high sugar high salt high fat / high salt high sugar high fat / saturated fat |
Who can I contact if I would like further information or support?
Contact your local Dietetics team:
This information is intended for patients receiving care in Worthing, Southlands and St.Richard’s hospitals.
The information here is for guidance purposes only and is in no way intended to replace professional clinical advice by a qualified practitioner.