STRUGGLING

WITH HUNGER?

32 EASY DIABETES-FRIENDLY SNACK IDEAS

1 cup unsweetened plant-based

milk (soy)

Total Carb = 5 g Total Carb = 10 g

1 1 cup cucumber slices

Total Carb = 5 g

2 ½ cup frozen strawberries blended

with 1 scoop brown rice protein

powder and 1 cup water. Sweeten

with Stevia powder to create a

smoothie

3

Total Carb = 6 g

1.5 cups salad greens (lettuce, spinach,

arugula) with 1 boiled egg.

Dressing: 1/2 tbsp olive oil, 2 tbsp lemon

juice, pepper and dash of fresh garlic

4 ½ medium apple sliced with 2 oz

cube of cheese

Total Carb = 10 g

5

Total Carb = 7 g

1/4 canned tuna (unsalted in water)

with black pepper, salt and your

favourite fresh herbs packed into one

large tomato

6

1 cup cherry tomatoes halved

sprinkled with few leaves of basil,

chopped

Total Carb = 7 g Total Carb = 9 g

7 ½ cup chilled edamame (soy

beans)

Total Carb = 8 g

8 Variety of raw veggies (peppers,

celery, cucumber) served with

guacamole (half mashed avocado)

9

1/2 cup strawberries

Total Carb = 6 g

10 1/2 cup watermelon

Total Carb = 6 g

11

When you’re hungry in between meals, it’s easy to satisfy your urge with something sweet or salty. A

binge on cookies or chips will surely derail your blood sugar management. But the good news is that,

with a little creativity and planning, snacking can be a healthy quest that helps keep your blood glucose

levels steady, add important vitamins and minerals to your diet and keep hunger levels in check.

Here are 32 terrific options that are diabetes-friendly and so simple to prep.

By Shahzadi Devje RD, CDE, MSc.

Desi~licious RD

SNACK WITH 5-10G CARBS

www.shahzadidevje.com

www.shahzadidevje.com

1/2 cup blueberries

Total Carb = 11 g Total Carb = 11 g

12 1 cup green peas/snap peas with

1 tbsp hummus

Total Carb = 11 g

13 1 clementine with 2 tbsp walnuts14

Total Carb = 15 g

1/3 cup blueberries with ½ cup plain

yogurt (unsweetened)232 cups kale chips: Simply massage a

bunch of kale in olive oil, salt, and

any spices you like. Bake for 20

minutes in the oven at

340°F/170°C

Total Carb = 14 g

21 2 cups air-popped popcorn

plain, unsalted

Total Carb = 14 g

22

1 tbsp raisins

10-12 raw unsalted almonds (or)

small handful of walnuts or

pumpkin seeds

Total Carb = 13 g Total Carb = 14 g

18 Celery sticks served with 2 tbsp

of natural peanut or almond

butter

Total Carb = 13 g

19 2 tbsp chopped dried apricots with 3

tbsp unsalted plain almonds20

Total Carb = 15 g

1 rye cracker (by Ryvka) with 1 tbsp

walnut butter262 plain Graham crackers with 2 oz

cube of cheese and 4 grapes

Total Carb = 15 g

24 8 raw baby carrots with 2 tbsp

of hummus

Total Carb = 15 g

25

Total Carb = 12 g

1 slice sprouted grain or wholegrain

bread

1 scramble egg or tofu scramble

15 1 cup cow’s milk

Total Carb = 12 g

16

Total Carb = 13 g

1 cup mixed raw cabbage, (red and

white) shredded. Serve with 1 tsp

balsamic vinegar

17

Total Carb = 18 g

1 slice sprouted grain or wholegrain

bread with 1/4 avocado mashed with

pinch of black pepper and squeeze of

lemon juice. Serve with 2 slices of

tomatoes

292 rice cakes with 1 tbsp tahini

Total Carb = 16 g

27 1/2 medium banana with 1

piece (8 g) dark chocolate

(70-80% cocoa)

Total Carb = 17 g

28

Total Carb = 19 g

6 oz plain greek yogurt with 1 tbsp

cranberries and 1 tbsp slivered

almonds

321 slice rye bread with 1 tbsp cream

cheese and 5 slices of cucumber

Total Carb = 18 g

30 13 plain low fat tortilla chips

with 3 tbsp salsa sauce

Total Carb = 19 g

31

SNACK WITH 11 -15G CARBS

SNACK WITH 16 -19G CARBS