Managing diabetes doesn't mean you have to give up snacking; it just means putting a bit more thought into your grab-and-go essentials. Low-carb snacks are a great option when you're commuting, traveling, or just need something to tide you over until the next meal. Here, we'll review a few of our favorite low-carb snacks for managing diabetes on the go.
Why Low-Carb Snacks Are Great for Diabetes Management
In diabetes care, one of the most essential components is maintaining stable blood sugar levels throughout the day. While some fluctuations here and there are normal and aren't inherently bad, reducing the risk of excessive spikes is the key to long-term diabetes care. What's one way you can achieve this? Low-carbohydrate snacks can be incredibly helpful.
Carbohydrates are the macronutrient that has the most significant impact on blood glucose levels. When you consume high-carb foods, especially refined or sugary ones, they're quickly broken down into glucose, which can cause spikes in your blood sugar. These increases may lead to energy crashes, increased insulin demands, and more.
Low-carb snacks and keto-friendly foods help minimize these blood sugar fluctuations by slowing digestion and providing a more stable energy source. By focusing on snacks high in protein, fiber, and healthy fats, rather than refined carbs, you can better support your body’s natural glucose regulation. Other benefits include:
- Reduced risk of blood sugar spikes and dips
- More consistent glucose levels throughout the day
- Potentially lower insulin requirements
- Improved satiety and energy levels throughout the day
- Lower risk of overeating
- More effective long-term weight management
It’s important to note that while low-carb snacks are helpful for many people with diabetes, everyone’s nutritional needs can vary. Always consult with a healthcare provider or a registered dietitian to determine the optimal balance of carbs, protein, and fats for your individual health goals.
The Best Low-Carb Snacks for Diabetes Care On the Go
Whether you're heading to the office or out for a day in the park, having some essential snacks on hand can help you stay fueled and energized throughout the day. To help, here's a list of some great snack ideas (with minimal cooking) that are low in carbs per serving and easy to make!
1. Turkey Roll Ups
Thin slices of turkey breast wrapped around cheese, pickles, avocado, or even a few cucumber spears make for a low-carb, high-protein snack. Make a few the night before (or stock up for the week) and you've got the perfect grab-and-go snack ready.
- Why it’s good: Turkey is a lean protein that helps keep you full and stabilizes blood sugar. Adding a healthy fat, such as avocado or cheese, makes it even more satiating.
- Pro tip: Opt for nitrate-free turkey to minimize your intake of processed ingredients.
- Nutrition (2 roll-ups with cheese): ~12g protein, 1–2g carbs, 5–6g fat
2. Nuts and Seeds
Almonds, walnuts, pistachios, sunflower, and pumpkin seeds are all great options. They’re shelf-stable and nutrient-dense. Plus, nuts are super easy to enjoy on the go.
- Why it’s good: Nuts are rich in heart-healthy fats, protein, and magnesium, nutrients that are linked to better insulin sensitivity.
- Pro tip: Keep portions to ¼ cup to avoid excess calories. Choose dry-roasted or raw with no added sugar or salt.
- Nutrition (1 oz almonds): ~6g protein, 6g carbs (3g fiber), 14g fat
3. Nut Butter Packets
Single-serve packets of peanut, almond, or cashew butter are convenient and satisfying. Although these can be a bit more expensive than buying a jar, they're great for when you're out and about or in need of a satiating sweet treat.
- Why it’s good: Nut butters contain monounsaturated fats and protein that slow carbohydrate absorption and help manage blood sugar levels.
- Pro tip: Look for varieties with no added sugar or hydrogenated oils. These are great for pairing with celery sticks or low-carb crackers.
- Nutrition (1.5 oz packet almond butter): ~7g protein, 5g carbs (2g fiber), 16g fat
4. String Cheese
This grab-and-go classic is portion-controlled and rich in protein. Plus, it may even evoke a bit of childhood nostalgia. Regardless of whether you want to have some fun peeling it apart bit by bit or eating it bite by bite, cheese sticks are a great low-carb snack idea.
- Why it’s good: High in protein and fat, low in carbs, and doesn’t require utensils. Additionally, calcium supports bone health, which is particularly important for individuals with diabetes.
- Pro tip: Pair with a handful of baby tomatoes or nuts for a balanced mini-meal.
- Nutrition (1 stick, part-skim mozzarella): ~6g protein, 1g carb, 6g fat
5. Hard-Boiled Eggs
Eggs are among the most portable, nutritious, and easy low-carb snack options. You can even find pre-boiled eggs in many popular supermarkets. Otherwise, they're easy enough to prep at home.
- Why it’s good: Zero carbs, complete protein source, and packed with choline, which is important for metabolism and brain health.
- Pro tip: Boil a batch ahead of time and store them peeled in the fridge for quicker access.
- Nutrition (1 egg): ~6g protein, 0g carbs, 5g fat
6. Beef Jerky
Beef, turkey, or salmon jerky can be a satisfying high-protein snack as long as you watch the ingredients. Some brands contain excessive amounts of sugar and unnecessary additives, so be sure to read the label carefully.
- Why it’s good: Simply put, jerky is high protein and portable, perfect for travel or long days out.
- Pro tip: Choose low-sodium, sugar-free versions. Avoid brands that use soy sauce or brown sugar as primary ingredients.
- Nutrition (1 oz sugar-free jerky): ~10–12g protein, 1–4g carbs, 1–3g fat
7. Kale Chips
Oven-baked or dehydrated kale chips offer a crunchy alternative to potato chips with fewer carbs and more nutrients. Just make sure to check the labels carefully if you're buying kale chips from the store.
- Why it’s good: High in fiber and antioxidants like vitamin K, while remaining relatively low in digestible carbs.
- Pro tip: Make your own at home to avoid added sugars and excess oil.
- Nutrition (1 oz homemade): ~3g protein, 7g carbs (2g fiber), 6g fat
8. Half an Avocado
A simple and satisfying snack on its own or topped with lemon juice and sea salt. You can also dress up your avocado with seasonings, tuna fish, or even a boiled egg.
- Why it’s good: Avocados are loaded with fiber (both soluble and insoluble), potassium, and heart-healthy fats. They help slow digestion and reduce the glycemic response of meals.
- Pro tip: Scoop into a reusable container with a dash of hot sauce or eat it right out of the peel.
- Nutrition (½ avocado): ~2g protein, 6g carbs (5g fiber), 15g fat
9. Greek Yogurt
A protein powerhouse that’s great for gut health and hunger control. For the greatest benefits, opt for plain, unsweetened options. You can incorporate either fat-free, low-fat, or full-fat into your meal plan depending on your preferences.
- Why it’s good: Greek yogurt is high in protein and probiotics, and lower in sugar than traditional yogurt, especially when unsweetened.
- Pro tip: Add cinnamon or a few berries for flavor without spiking blood sugar.
- Nutrition (6 oz plain, low-fat): ~15g protein, 6–8g carbs, 3g fat
10. Cottage Cheese
Creamy and protein-rich, this dairy snack is excellent for stabilizing blood sugar. Plus, it can be customized with various toppings based on your mood, a perfect addition to any low-carb diet.
- Why it’s good: Cottage cheese contains slow-digesting casein protein, which can help reduce appetite and prevent spikes.
- Pro tip: Choose full-fat or low-fat versions without fruit or added sugars. Add cucumber or tomato slices for crunch.
- Nutrition (½ cup low-fat): ~13g protein, 4g carbs, 2g fat
11. Protein Bars
Some protein bars are packed with sugar, but many are designed with blood sugar in mind. Be mindful when reading labels and avoid falling for sneaky or deceptive marketing language. You can find a few recommendations here.
- Why it’s good: These are convenient and filling for busy days. Look for bars with at least 10g of protein and no more than 5–9g of net carbs.
- Pro tip: Brands like Quest, RXBAR, and Keto-friendly bars are often good choices. Read labels carefully.
- Nutrition (varies): ~10–20g protein, 5–9g net carbs, 5–10g fat
12. Sliced Veggies with Hummus or Guacamole
Bell pepper strips, celery, cucumber, and cherry tomatoes all pair well with dips rich in fiber and fat.
- Why it’s good: High in fiber and water content to promote fullness, while hummus or guacamole adds a dose of healthy fats.
- Pro tip: Prep snack boxes with veggie sticks and 2–3 tbsp of dip for a filling snack under 200 calories.
- Nutrition (½ cup veggies + 2 tbsp guac or hummus): ~2g protein, 8g carbs (3–4g fiber), 7g fat
Pair Low-Carb Snack Recipes with Comprehensive Diabetes Care
Smart snacking is just one part of managing diabetes; having the right supplies makes it even easier. At Byram Healthcare, we’re here to support your healthy lifestyle with reliable, on-time delivery of diabetes supplies, continuous glucose monitors, and more. So, while you’re stocking up on low-carb snacks, let us take care of the rest.
