Love it, Like it, Hate it – Diabetes-Friendly Snacks

November is National Diabetes Month, and today is World Diabetes Day, a perfect opportunity to help raise awareness about this condition that affects more than 100 million Americans (26 million Americans have diabetes, and 79 million are estimated to have prediabetes).

In today’s Love it, Like it, Hate it, we’re Getting the Skinny on good-for-you snacks.  And whether you have diabetes or not, the key to smart snacking is to include enough belly-filling protein, fiber, and healthy fats to hold you over until your next meal or snack.  And for those with diabetes or insulin resistance, Molly often recommends minimizing carbs, as well.


Cheese:  Two faves include Babybel Light and Cabot Sharp Extra Light Cheddar (75% less fat)

BabyBel Light: 50 cals –2 grams sat fat – 0 grams carb – 6 grams protein

Cabot Extra Light: 60 cals – 1.5 gram sat fat – less than one gram carb – 9 grams protein per ounce

Guacamole or Greek yogurt-based dips, with Veggies for dipping

Less than 5 grams carb per half-cup, with added bonus of heart-smart fats (guacamole) or protein & calcium (Greek yogurt), plus antioxidant- and fiber-rich veggies.

Nuts:  Walnuts, macadamia nuts, & pecans are among the lowest carb, with 3-4 grams carb/ounce

(Almonds, sunflower seeds, and pistachios have 6-10 grams carb/ounce

Protein Pudding:  MHP Power Pak High Protein Pudding

Per can:  190 cals – 1 gram sat fat – 9 grams carb – 30 grams protein

Protein Bars:   PowerCrunch and Oh Yeah Wafer Bars

Per bar: 200-210 cals – 8-10 grams carb – 13-15 grams protein




Soy Crisps (e.g. Genisoy, Glenny’s):
Per 17 crisps:  120 calories 3.5 grams fat – 13 grams carb – 7 grams protein

Apple + 2 tbsp Peanut Butter:
285 cals – 16 grams fat – 30 grams carb – 8 grams protein



Sugar-Free Pudding (Instant or ready-made)

Per half-cup serving:  60 calories – 0 fat  – 13 grams carb – 1 gram protein

Nonfat Flavored Yogurt
As much as 35 grams of carb per carton, with zero fat and just 4-6 grams of protein.

Murray’s Sugar-Free Cookies, Graham crackers, & ‘Whole Grain’Cheez-its

These ‘perceived-as-healthy’ snacks are nothing more than white flour + flavorings, and not a single bit better than plain old sliced white bread.  Other not-so-good-for-you snacks include pretzels, fig newtons, vanilla wafers, and pita chips.

For More Information & Recipes:

National Diabetes Education Program:

American Diabetes Association:

Carolyn Ketchum’s Low-Carb Blog:

Swerve Sweetener: