Crunchy snacks for diabetics

Popcorn can be a healthy snack depending upon how it’s prepared, and it is also one of little snacking pleasures of life. After all, who can imagine gonna see a flick with no stopping by shop for a small bucket? A lot of people love to eat popcorn at the movies. However people with diabetes have to try to avoid these highly buttery and salted versions. Don’t worry, popcorn can easily still be properly incorporated into your diabetic diet. It is a good snack for a diabetic, however the preparation and the type of corn impact its value. Popcorn is considered a important source of the whole-grain fiber in its unprocessed form, making it perfect for people concerned about diabetes and blood sugar. It is so fluffy and light. In addition, it comes with a quite low glycemic load compared to other traditional snack foods, hence as long as you consume popcorn in moderation, it can be a health addition to your eating plan.


Portion Size of Popcorn for Diabetic

According to the ADA, the portion size of popcorn for a diabetic equals about 15 grams of carbs, or three cups of popped popcorn. As a diabetic could consume between 15 to 30 grams of carbs for snacks, no more than six cups of popcorn should be ate at once. One ounce bags of the microwave popcorn have about 21g of carb, making the portions idea for one diabetic.

Also read: How I Finally Cured My Diabetes

Nutritional Content of Popcorn

By comparison, foods that are high in fiber usually reflect a whole grain source of carb, which is a more complex form that is more slowly absorbed and digested.

Like any other whole grain source of carbs, unprocessed and air-popped popcorn is a good source of nutrients for people with diabetes. In fact, a lot of “light” popcorns have 80 to 100 calories as well as 3 grams of fiber a serving. Popcorn doesn’t affect blood sugar levels of you as dramatically as any other sugar snack foods as it is made from the corn that is a whole grain. Actually, a serving of popcorn contains a glycemic load, which is two to four times lower than any other snack foods like potato chips, graham crakers, raisins. You should want to know that what kind of potatoes are good for diabetics.

Giving Popcorn Flavor

When it comes to popcorn, the plain stuff is kind of boring. So lots of people would add flavor to their popcorn by dousing it in butter and salt. But those practices aren’t beneficial to your management of blood pressure, weight and diabetes. Instead, diabetics can flavor the popcorn by spritzing with olive oil or butter-flavored spray. You can also add onion powder and garlic to give it a kick with no all of extra salt. Sprinkling a tsp of sugar-free sweetener like stevia will satisfy people’s sweet craving with no sugar. Good idea!

Selecting the Right Popcorn

There are different popcorn versions available in the market. Diabetics should be mindful of the different type of popcorn they have as lots of versions contain salts, sugars and added fats. You should inspect those nutrition labels for sodium, sugar, trans fat and total fat if choosing popcorn at the snack counter. Added sugars and total fat have to be limited for you as much as possible, as well as there must be no trans fat and other bad ingredients listed on the label. And sodium has to be kept below the 150 milligrams each serving as it is 10% of the suggested daily sodium intake. You should pay attention to these.

Sample Snack Foods

Diabetics can consume a 100 calories bag of the low-fat popcorn for a light it. You also can get a one-serving bag of light kettle popcorn when it is made with the artificial sweetener. You also can season it with onion powder and garlic for the completely non-processed snack.

Does Popcorn Raise Blood Sugar

My friend love microwave popcorn, the 95% fat free kind. He eat from two to three bags per day around 9 pm each night. His blood sugar runs around 120 to 160 and he don’t take any medications. So the short answer is yes. However there is a great news, Popcorn is actually one of the best snacks for people with diabetes if they eat it with equal grams of protein. And my favorite way is to get a whey protein cocoa with the popcorn. Popcorn is 55 or so on the glycemic index, hence it is not terrible. So just make sure to consume it with protein.

How Much Popcorn Can A Diabetic Eat

People with diabetes would ask for that question. It all depends on what you need/want/mean when it comes to the label “healthier”. I think a serving bag is the best choice.

Must read: How I Reversed T2 in 3 Months Diet Only

My successful Diabetes Treatment Story

My doctor diagnosed me with diabetes just over a year ago, at the time I was prescribed Metformin. I went to the some diabetes related websites and learned about the diet they suggested. I started the diet right away and I was very loyal to it. However, after weeks of being on the diet it never helped, my blood sugar didn’t drop like I wanted it to. My personal physician wasn’t much help either, he didn’t really seem to give me any other options besides my prescription and the usual course of insulin. I was about to give up and then I discovered a great treatment method. The guide was authored by one of the leading professionals in the world of diabetes research, Dr. Max Sidorov. This is a guide that that shows you, in a very simple way, how to conquer the disease without traditional methods. I have to say that since I’ve found the guide and followed it, I’ve not only improved my health but I’ve also lost weight and improved other aspects as well. My activities have increased and I have a ton of energy! It is my goal to share the this diabetes treatment method as much as possible to show people there’s more to the disease than traditional schools of thought and you can find your own path to healing with natural methods.

Which are the best bedtime snacks for diabetes?

People can tailor their snacking based on their weight goals and how their body reacts to sugar overnight. A dietician can help.

The best snacks for each person will depend on how the body responds to the dawn phenomenon and the Somogyi effect, as well as personal preferences and goals.

The ADA recommend that people develop a personalized meal plan with their healthcare team, and this can include snacks and their timings.

Little scientific evidence points to an ideal bedtime snack, but researchers believe that beneficial snacks will contain:

  • high levels of protein
  • healthful fats
  • limited carbohydrates

Foods with this composition may help limit blood glucose spikes during the night and ensure lower blood glucose levels in the morning.

Try one the following healthful snacks before bed to help manage blood sugar levels and satisfy nighttime hunger:

1. A handful of nuts

Almonds, walnuts, and peanuts contain plenty of vitamins, minerals, and healthful fats. Almonds also contain plenty of vitamin E, and walnuts are especially rich in omega-3 fatty acids.

2. A hard-boiled egg

Eggs are a great source of protein, with one large egg providing 6.29 grams (g). Eggs also contain very few carbohydrates.

Try eating the egg with a couple of whole-grain crackers to add fiber. Fiber slows down the digestive process, releasing the energy from the food over a longer period. This may help keep blood sugar levels stable.

3. Low-fat cheese and whole-wheat crackers

Cheese provides protein, while whole-wheat crackers add dietary fiber. Choose a healthful type of unprocessed cheese.

Whole-wheat and whole-grain crackers have lower glycemic index scores than white varieties, meaning that they have less of an impact on blood glucose levels.

4. Baby carrots, cherry tomatoes, or cucumber slices

Non-starchy vegetables are a great choice for a snack. They are very low in calories, fats, and carbohydrates, while offering plenty of vitamins and minerals.

These vegetables also provide antioxidants and a good dose of fiber to boost heart and gut health. For more protein, add a low-fat cheese slice to this low-calorie snack.

5. Celery sticks with hummus

Celery is a low-calorie, high-fiber food that also provides vitamins and minerals. Pair celery or another non-starchy vegetable with hummus to add a source of protein.

For the best results, avoid highly processed hummus, and try making it at home by blending chickpeas, tahini, and lemon.

6. Air-popped popcorn

Depending on the method of preparation, popcorn can be a light, healthful snack. It contains vitamins, minerals, fiber, and protein. Add in a few mixed nuts for a source of protein.

Learn more about popcorn and diabetes here.

7. Roasted chickpeas

Chickpeas provide a healthful boost of protein and fiber, providing 11.81 g and 10.6 g, respectively, per cup.

A person can prepare this easy snack in under 1 hour, for example by following this spicy roasted chickpeas recipe.

8. Sliced apple and peanut butter

Peanut butter is rich in protein, fiber, and healthful fats, an attractive nutritional profile for anyone looking to help control blood sugar levels.

Apples provide a range of vitamins, minerals, and antioxidants. The ADA say that apples can play a role in a healthful diet for people with diabetes.

Try cutting an apple and adding a light spread of peanut butter to each slice. Or, try a different type of nut butter, such as almond or cashew butter.

Learn more about apples and diabetes here.

9. Sugar-free Greek yogurt

The ADA advise that, along with skim milk and some reduced-fat cheeses, yogurt is one of the most healthful types of dairy. Yogurt contains calcium and high-quality protein.

10. A handful of seeds

Like nuts, seeds are a great source of protein, healthful fats, and fiber. Try a small handful of a mix of sunflower, sesame, and pumpkin seeds in the evening.

5 Low-Carb Snacks for Diabetes if You’re Craving Something Crunchy

When craving something crunchy, you may immediately be inclined to reach for pretzels, chips, crackers, and other easily accessible eats. But while convenient and satisfying, these choices can pack a hearty dose of carbohydrates — a characteristic that, when consumption is not moderated, can be dangerous for people with diabetes.

You see, the body processes carbs just like sugar, sending them straight into the bloodstream and spiking blood sugar levels, according to the Harvard School of Public Health. Carb-heavy packaged snacks can be major offenders: A single 1-ounce bag of regular potato chips, for example, contains 14 grams (g) of carbohydrates — more than a slice of 100 percent whole-wheat bread — not to mention unhealthy saturated fats and a lack of the valuable fiber that is found in the bread.

But does that mean you can’t snack when you have diabetes? Not at all, says Lori Williams, RDN, at The Ohio State University Wexner Medical Center in Columbus, who has more than 24 years of experience working with people diagnosed with diabetes. Williams explains that, when chosen wisely, snacks can give you a boost of energy, help prevent overeating at meals, and, in some cases, actually help control blood sugar levels.

The potential benefits of smart sacking don’t end there. Focusing on foods lower on the glycemic index may also help reduce inflammation in the body, according to a review published in April 2014 in the American Journal of Clinical Nutrition. Meanwhile, in other research, weight loss was significantly lower among participants who had a mid-morning snack — in the study, that was sometime between 10:30 and 11:29 a.m. — versus participants who did not have a mid-morning snack. Losing weight can be beneficial for people with diabetes, as it increases insulin sensitivity.

The study also found that women who snacked had a higher fiber intake, likely by way of eating more diabetes-friendly fruits and veggies, than those women who didn’t. Fiber can be a powerful ingredient for controlling blood glucose, as it helps to slow the rate at which food is broken down and glucose is absorbed into the bloodstream, lowering the risk of blood sugar spikes.

In terms of diabetes prevention, eating more frequently, potentially through snacking, may also offer some benefits: A study published in March 2012 in the American Journal of Clinical Nutrition suggests that compared with men who ate three times a day, men who ate one to two times per day had a higher risk of developing type 2 diabetes, even after adjusting for BMI and diet quality.

But again, the key to reaping these benefits is choosing wisely when hunger strikes. Lucky for you, there’s a way to satisfy your craving for something crunchy without resorting to pretzels, corn chips, nachos, and crackers, while avoiding blood sugar spikes. Try one of the following dietitian-approved options.

Top Packaged Snacks for Diabetes

Diabetic Living’s dietitians scoured the supermarkets to find the most nutritious packaged snacks, and a panel of taste-testers (including people with diabetes) ranked the treats. From chips and dip to cookies and popcorn, see which snacks were awarded the Diabetic Living What to Eat Seal of Approval.

Selecting smart between-meal munchies is simple if you’re satisfied with a basic banana or apple. But sometimes our taste buds scream for something a little more fun and flavorful.

How we chose the best snacks:
1. Diabetic Living’s dietitians scoured the supermarkets to find the most nutritious packaged snacks in 25 different categories.
2. In a rigorous taste test, an average of 50 people, including people with diabetes, sampled each snack (with the brand concealed), picking the best among three choices in each category.
3. Based on their ratings, we’ve awarded the top 25 snacks the Diabetic Living What to Eat Seal of Approval.

Read on to see all the winners and honorable mentions. At the end, get a FREE two-page guide featuring the winners that you can print at home!

Please note that product information, packaging, and availability may have changed since our story first appeared.

Don’t Miss: Meal Plans for Diabetes

Best Savory 100-Calorie Pack

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Winner: Sun Chips Harvest Cheddar 100 Calorie Mini Bites (

Why it won: The chips’ portion-controlled pack provides a satisfying one carb serving (12 grams of carbohydrate) full of cheesy flavor. Plus, each crisp, mini bite packs the goodness of whole grain corn, wheat, and oats.

Taste-tester’s quote: “Love these. Some spice; lots of crunch.”

Nutrition facts per 1 package (about 20 chips):

  • 100 cal.
  • 12 g carb.
  • 4.5 g total fat (0.5 g sat. fat)
  • 2 g pro.
  • 110 mg sodium
  • 1 g fiber

Honorable mention:

  • Emerald Natural Walnuts and Almonds
  • Pepperidge Farm Goldfish Baked Snack Crackers, Cheddar

Best 100-Calorie-Pack Cookies

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Winner: Honey Maid Cinnamon Roll Thin Crisps (

Why it won: The calorie- and carb-controlled packaging of these cinnamon-infused, bite-size cookies helps you keep your hand out of the cookie jar. Plus, one serving meets 10 percent of your daily calcium needs.

Taste-tester’s quote: “You get a good quantity per serving, plus they have a nice flavor and texture.”

Nutrition facts per 1 package (about 18 cookies):

  • 100 cal.
  • 16 g carb.
  • 3 g total fat (1.5 g sat. fat)
  • 1 g pro.
  • 115 mg sodium
  • 0 g fiber

Honorable mention:

  • South Beach Living Fiber Fit Oatmeal Chocolate Chunk Cookies
  • Murray Sugar Free Cookies, Chocolate Bites

Best Popcorn

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Winner: Orville Redenbacher’s SmartPop!, 94% Fat Free Butter (

Why it won: Although this microwave popcorn has fewer calories and less fat than typical movie theater popcorn, it has the same buttery, crisp taste that will make you want to pop in your favorite movie. Plus, you can check off 16 percent of your daily fiber requirement with one serving of this whole grain popcorn.

Taste-tester’s quote: “Reminds me of movie-style popcorn without the greasy feel!”

Nutrition facts per 3 1/2 cups

  • 120 cal.
  • 25 g carb.
  • 2 g total fat (0.5 g sat. fat)
  • 4 g pro.
  • 240 mg sodium
  • 4 g fiber

Honorable mention:

  • Vic’s Gourmet Lite White Half Salt (50% less salt)
  • Newman’s Own All Natural Old Style Picture Show Microwave Popcorn

Best Savory Snack Mix

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Winner: Quaker Snack Mix, Baked Cheddar (

Why it won: With a snack mix as cheesy and crunchy as this, you no longer have to trick your family into eating healthy. No one will be the wiser. Plus, this mix is an excellent source of iron, which helps your body use oxygen.

Taste-tester’s quote: “The crunch is great, and there is good variety in the mix.”

Nutrition facts per 3/4 cup:

  • 130 cal.
  • 19 g carb.
  • 4.5 g total fat (1 g sat. fat)
  • 2 g pro.
  • 230 mg sodium
  • 1 g fiber

Honorable Mention:

  • Good Sense Savory Snacks, Margarita Party Mix

Best Canned Meat

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Winner: StarKist Solid White Albacore Tuna in Water (

Why it won: Perfectly portioned, easy-open cans make it simple to get a protein-rich snack with some serious staying power. Plus, tuna is a natural source of heart-healthy omega-3 fats.

Taste-tester’s quote: “This has a good tuna flavor and texture.”

Nutrition facts per 3-ounce can:

  • 110 cal.
  • <1 g carb.
  • 2.5 g total fat (0.5 g sat. fat)
  • 21 g pro.
  • 240 mg sodium
  • <1 g fiber

Honorable mention:

  • Chicken of the Sea Chunk Light Tuna in Water, Low Sodium
  • Hormel Breast of Chicken in Water, No Salt Added

Best Vegetable Snack

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Winner: Disney Garden Carrots For Your Lunchbox with Ranch Dip (

Why it won: Carrots and ranch dip will never go out of style, and with the help of these pre-portioned bags of carrots and cups of dip, it’s easier than ever to eat your vegetables. Plus, each snack provides 90 percent of your daily vitamin A needs to promote healthy eyes.

Taste-tester’s quote: “You can’t go wrong with this classic crunchy and creamy option.”

Nutrition facts per 1 package carrots with 1 container dip:

  • 45 cal.
  • 8 g carb.
  • 1.5 g total fat (0 g sat. fat)
  • 4 g pro.
  • 135 mg sodium
  • 2 g fiber

Honorable mention:

  • Grape tomatoes (fresh)
  • Just Veggies, The Original Veggie Blend

Best Dairy Drink

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Winner: Dannon Activia Dairy Drink, Strawberry (

Why it won: Your whole family will get hooked on this rich and creamy, nutrition-packed smoothie. Plus, each bottle provides 20 percent of your daily calcium needs and 12 percent of your protein needs.

Taste-tester’s quote: “Yum! Love the fruity yogurt taste.”

Nutrition facts per 5.75-ounce bottle:

  • 160 cal.
  • 27 g carb.
  • 3 g total fat (2 g sat. fat)
  • 6 g pro.
  • 60 mg sodium
  • 1 g fiber

Honorable mention:

  • Promise Activ Supershots Mixed Berry
  • Glucerna Shake, Creamy Chocolate Delight

Best Sweet Trail Mix

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Winner: Planters Harvest Dark Chocolate Forest Blend (

Why it won: Get the best of both worlds with this delicious almond and dried cranberry trail mix. Not only will you satisfy your hunger, you’ll also satisfy your sweet tooth with the dark chocolate-covered almonds. Plus, a serving provides 15 percent of your daily vitamin E needs and a good dose of heart-healthy monounsaturated fat.

Taste-tester’s quote: “Very nice mixture of flavors and textures. And you can’t beat the chocolate!”

Nutrition facts per 1/4 cup:

  • 170 cal.
  • 18 g carb.
  • 10 g total fat (2 g sat. fat)
  • 4 g pro.
  • 45 mg sodium
  • 3 g fiber

Honorable mention:

  • Good Sense Organic Raw Trail Mix
  • Good Sense Trail Mix, Feel’N Healthy Mix

Best Dried Fruit

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Winner: Sun-Maid Mediterranean Apricots (

Why it won: No sweetener is added to these flavorful dried fruits — toss them in yogurt or on a salad for a sweet touch. Plus, they’re a good source of antioxidant vitamin A, potassium, and fiber.

Taste-tester’s quote: “Nice texture. Sweet but not too sweet.”

Nutrition facts per 1/4 cup:

  • 100 cal.
  • 23 g carb.
  • 0 g fat
  • 1 g pro.
  • 15 mg sodium
  • 3 g fiber

Honorable mention:

  • Sunsweet California Pitted Dates
  • Melissa’s Dried Peaches

Best Flavored Yogurt

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Winner: Dannon Activia Light Nonfat Yogurt, Raspberry (

Why it won: This super creamy, fruity yogurt provides a good hit of sweetness in an easy-to-tote, portion-smart carton. Plus, each serving provides 12 percent of your daily fiber and 15 percent of your daily calcium needs.

Taste-tester’s quote: “This tastes the most like fresh fruit and has a little tang.”

Nutrition facts per 4-ounce carton:

  • 70 cal.
  • 13 g carb.
  • 0 g fat
  • 5 g pro.
  • 75 mg sodium
  • 3 g fiber

Honorable mention:

  • Yoplait Light Fat Free, Strawberry
  • Weight Watchers Strawberry

Best Flavored Crackers

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Winner: Triscuit Thin Crisps, Quattro Formaggio (

Why it won: Romano, Parmesan, cheddar, and Asiago cheeses flavor these festive, triangle-shape crackers that feature a light and crisp woven texture. Plus, they’re baked with 100 percent whole grain wheat and are a good source of fiber.

Taste-tester’s quote: “Like the size; easy to eat.”

Nutrition facts per 15 crackers:

  • 140 cal.
  • 22 g carb.
  • 4.5 g total fat (1 g sat. fat)
  • 3 g pro.
  • 160 mg sodium
  • 3 g fiber

Honorable mention:

  • Triscuit Whole Grain Wheat Crackers, Garden Herb Baked
  • Kashi TLC Crackers, Mediterranean Bruschetta

Best Novelty-Shaped Cookies

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Winner: Leclerc Praeventia Dark Chocolate Chip heart-shape cookies (

Why it won: These heart-warming cookies are rich with flavor from dark chocolate chips and cocoa, plus antioxidant-rich red wine extract. Plus, they’re a good source of whole grain oats and supply 16 percent of your daily fiber needs to support digestive health.

Taste-tester’s quote: “Authentic chocolate flavor.”

Nutrition facts per 1 pouch (about 8 cookies):

  • 150 cal.
  • 21 g carb.
  • 6 g total fat (1 g sat. fat)
  • 2 g pro.
  • 95 mg sodium
  • 4 g fiber

Honorable mention:

  • Teddy Grahams Chocolate Graham Snacks
  • Annie’s Homegrown Bunny Grahams, Chocolate

Best Fruit Snack Packs

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Winner: Del Monte Fruit Naturals No Sugar Added Peach Chunks (

Why it won: Pick up these Splenda-sweetened peaches in the refrigerated produce section, and you’ll save 40 percent of the calories and sugar of peaches in extra light syrup. Plus, you get 100 percent of your daily vitamin C needs in just half a cup.

Taste-tester’s quote: “Surprisingly flavorful; almost like eating fresh peaches.”

Nutrition facts per 1/2 cup (half container):

  • 40 cal.
  • 12 g carb.
  • 0 g fat
  • 1 g pro.
  • 0 mg sodium
  • 2 g fiber

Honorable mention:

  • Musselman’s Healthy Picks Blueberry Pomegranate Applesauce, No Sugar Added
  • Dole Pineapple Tidbits in Pineapple Juice

Best Nut Butter

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Winner: Simply Jif Creamy Peanut Butter (

Why it won: Peanut butter is the quintessential snack, and this variety has less sodium and sugar than regular peanut butter and a really smooth, peanutty flavor. Plus, it’s a good source of vitamin E, a powerful antioxidant.

Taste-tester’s quote: “I like the creamy feel and good peanut flavor.”

Nutrition facts per 2 tablespoons:

  • 190 cal.
  • 6 g carb.
  • 16 g total fat (3 g sat. fat)
  • 8 g pro.
  • 65 mg sodium
  • 2 g fiber

Honorable mention:

  • Smucker’s Natural Peanut Butter
  • Arrowhead Mills Almond Butter

Best Nutrition Bar

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Winner: Nature Valley Crunchy Granola Bars, Oats ‘N Honey (

Why it won: Each foil pouch holds two crunchy and sweet whole grain oat bars. Eat one to stay under 15 grams of carbohydrate. If they fit your carb allowance, two bars supply 16 grams of whole grain, which counts as one of your three daily recommended whole grain servings.

Taste-tester’s quote: “Crunchy, toasty, and buttery.”

Nutrition facts per 2 bars:

  • 180 cal.
  • 29 g carb.
  • 6 g total fat (0.5 g sat. fat)
  • 4 g pro.
  • 160 mg sodium
  • 2 g fiber

Honorable mention:

  • Kashi TLC Cherry Dark Chocolate

Best Plain Crackers

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Winner: Kashi TLC Original 7 Grain Crackers (

Why it won: One bite and you’ll know why TLC stands for Tasty Little Crackers. The seven whole grains, sesame seeds, and honey in these bite-size crackers fill your mouth with hearty crunch and a bit of sweetness. Plus, a serving supplies 8 grams of whole grains (that’s half of a whole grain serving).

Taste-tester’s quote: “They’re thick, so I could eat fewer to get full.”

Nutrition facts per 15 crackers

  • 130 cal.
  • 22 g carb.
  • 3 g total fat (0 g sat. fat)
  • 3 g pro.
  • 160 mg sodium
  • 2 g fiber

Honorable mention:

  • Wheat Thins Multigrain Crackers
  • Triscuit Thin Crisps Baked Whole Grain Wheat Crackers, Original

Best Plain Yogurt

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Winner: The Greek Gods Nonfat Plain Greek Yogurt (

Why it won: Don’t brush off plain yogurt until you’ve tried this thick and creamy Greek-style version. Pair it with a serving of fresh fruit for a truly satisfying snack. Plus, a carton provides one-fourth of your daily calcium needs.

Taste-tester’s quote: “This has good flavor and even has a hint of sweetness.”

Nutrition facts per 6-ounce carton:

  • 60 cal.
  • 10 g carb.
  • 0 g fat
  • 6 g pro.
  • 105 mg sodium
  • 2 g fiber

Honorable mention:

  • Stonyfield Farm Organic Lowfat Yogurt, Plain
  • Fage Total 0% Greek Strained Yogurt

Best Potato Chips

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Winner: Kettle Baked Potato Chips, Hickory Honey Barbeque (

Why it won: Bold crunch and natural hickory smoke flavor fill each bite of these low-fat, gluten-free potato chips. Plus, each serving provides 15 percent of your daily vitamin C needs and is a good source of heart-healthy potassium.

Taste-tester’s quote: “Good crunch; great flavor. And I normally don’t care for barbecue chips!”

Nutrition facts per 1 ounce (about 20 chips):

  • 120 cal.
  • 21 g carb.
  • 3 g total fat (0.5 g sat. fat)
  • 3 g pro.
  • 160 mg sodium
  • 2 g fiber

Honorable mention:

  • Corazonas Italiano 4 Cheese
  • Kettle Baked Potato Chips, Lightly Salted

Best Sweet Nuts

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Winner: True North Peanut Clusters (

Why it won: Get ready to satisfy your salty-sweet craving when you take a bite of these crunchy peanut clusters. Who knew “good for you” could taste so good? Plus, one serving meets 10 percent of your daily recommended intake of magnesium, a mineral that helps keep your heartbeat steady.

Taste-tester’s quote: “These are sweet, salty, and crunchy — great!”

Nutrition facts per 5 clusters:

  • 170 cal.
  • 9 g carb.
  • 13 g total fat (2.5 g sat. fat)
  • 6 g pro.
  • 75 mg sodium
  • 2 g fiber

Honorable mention:

  • Blue Diamond Natural Oven Roasted Almonds, Cinnamon Brown Sugar
  • Emerald Cocoa Roast Almonds, Dark Chocolate Flavor

Best Puffed Crisps

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Winner: Genisoy Soy Crisps, Rich Cheddar Cheese (

Why it won: These cheesy crisps have a really satisfying crunch, making a tasty snack or a perfect partner for your favorite grab-and-go lunch. Plus, with 14 percent of your daily protein needs per serving, these crisps are anything but wimpy.

Taste-tester’s quote: “I love the cheese flavor and the large portion size.”

Nutrition facts per 17 crisps:

  • 120 cal.
  • 13 g carb.
  • 4.5 g total fat (1 g sat. fat)
  • 7 g pro.
  • 190 mg sodium
  • 2 g fiber

Honorable mention:

  • Quaker Rice Cakes, Chocolate Crunch
  • Extend Crisps, Cinnamon

Best Savory Nuts

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Winner: Planters Harvest California Almonds (

Why it won: Go the extra mile with the staying power you’ll get from a handful of these flavorful nutrition powerhouses roasted in sea salt (without added oil). Plus, you’ll get 35 percent of your daily vitamin E and 12 percent of your daily fiber needs with just one serving.

Taste-tester’s quote: “Awesome!”

Nutrition facts per 1 ounce (about 25 nuts):

  • 160 cal.
  • 6 g carb.
  • 14 g total fat (1 g sat. fat)
  • 6 g pro.
  • 95 mg sodium
  • 3 g fiber

Honorable mention:

  • Good Sense Soynuts, Bar-B-Q Flavored
  • Good Sense Soynuts, Hot ‘N Spicy

Best Pudding Snack Pack

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Winner: Jell-O Sugar-Free Pudding Snacks, Chocolate Vanilla Swirl (

Why it won: Can’t decide between chocolate and vanilla? These creamy, refrigerated pudding snacks will satisfy both cravings with just 60 calories. Plus, each serving provides 10 percent of your daily calcium needs.

Taste-tester’s quote: “I love the wonderful flavor and texture.”

Nutrition facts per 3.75-ounce carton:

  • 60 cal.
  • 12 g carb.
  • 1.5 g total fat (1 g sat. fat)
  • 2 g pro.
  • 180 mg sodium
  • <1 g fiber

Honorable mention:

  • Hunt’s Sugar-Free Chocolate Pudding
  • Jell-O Sugar-Free Cinnamon Roll Pudding

Best Savory Dip

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Winner: Garden Fresh Gourmet Mild Guacamole (

Why it won: This creamy, flavorful guacamole is made with six simple ingredients, including avocadoes rich in heart-healthy monounsaturated fat. Plus, a serving provides 10 percent of your daily fiber needs.

Taste-tester’s quote: “Great flavor. Tastes freshly made.”

Nutrition facts per 2 tablespoons:

  • 45 cal.
  • 3 g carb.
  • 4 g total fat (1 g sat. fat)
  • <1 g pro.
  • 105 mg sodium
  • 2 g fiber

Honorable mention:

  • Wild Garden Hummus Dip, Sweet 2 Pepper
  • Tribe Organic Hummus, Sweet Roasted Red Peppers Flavor

Best Single-Serving Cheese

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Winner: Laughing Cow Mini Babybel Light (

Why it won: These rich and creamy cheese rounds taste anything but light and are perfect on-the-go protein snacks that can be paired with fruit or crackers. Plus, one round provides 20 percent of your daily calcium needs.

Taste-tester’s quote: “This melted in my mouth and has a great flavor.”

Nutrition facts per 1 round:

  • 50 cal.
  • 0 g carb.
  • 3 g total fat (1.5 g sat. fat)
  • 6 g pro.
  • 160 mg sodium
  • 0 g fiber

Honorable mention:

  • Sargento String Cheese, Light
  • Kraft Snackables Twists, 2% Milk

Best Tortilla Chips

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Winner: Plocky’s Original Three Grain Tortilla Chips (

Why it won: These crisp and hearty tortilla chips are perfect alone, paired with your favorite salsa, or dipped in guacamole. Plus, they’re made of 84 percent whole grains from non-genetically-modified corn, wheat, and brown rice.

Taste-tester’s quote: “This chip has a hint of sweetness that makes it unique.”

Nutrition facts per 1 ounce (about 7-10 chips):

  • 129 cal.
  • 24 g carb.
  • 4 g total fat (0 g sat. fat)
  • 2 g pro.
  • 90 mg sodium
  • 2 g fiber

Honorable mention:

  • Tostitos Natural Yellow Corn Chips
  • Garden of Eatin’ Blue Chips

Snack Requirements for People with Diabetes

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Choosing a smart snack requires more than watching out for fat, sodium, and calories. Carefully selected snacks can help you get more of the nutrients and food groups you may fall short on. A serving of each of our top 25 snacks meets the following nutrition criteria, which address the concerns of people with diabetes:

  • 200 calories or less
  • 30 grams of carbohydrate or less
  • 240 milligrams of sodium or less
  • 0 grams of trans fat
  • Limited fat, saturated fat, and added sugars
  • At least one nutritional plus, such as whole grains or vitamin C
  • Related:
  • The Best Diabetes Snacks for Weight Loss
  • Packable Diabetes-Friendly Salads

Every time someone signs up for my mailing list, I ask about their biggest dietary challenge. By far, the leading vote-getter is finding healthy, low-carb snacks. Hopefully, the ideas below will help.

Why Snack?

So, why are snacks important? They boost your energy when you need it, help you focus on important tasks, supply your body with essential nutrients (if you snack wisely), and help keep your blood sugar balanced.

Snacking Strategies

A good rule of thumb for most people with diabetes is to keep your snacks within the 15 to 20g carb range. (Note: if your health care professional has given you different guidance, please listen to them and not to me!) One easy way to pick a healthy snack is to have both protein and carb, e.g. one ounce of cheese plus a small apple.

The first group of easy snacks listed below are things you can grab and go, no cooking required. The other low-carb snacks can be made when you have more time.

Please note carb counts listed below should be considered estimates only. Links to products are affiliate links, which means if you click one and make a purchase, I may earn a small commission at no charge to you.

Easy Low-Carb Snacks

  • Small apple and 1 ounce cheddar cheese – 20g carb
  • Small apple and 1 tablespoon almond butter – 23g carb
  • 2/3 cup plain Greek yogurt with 1/2 cup raspberries, 1 tablespoon walnuts, and 1 tablespoon pumpkin seeds – 15g carb
  • 2/3 cup cottage cheese with 1/2 cup blueberries – 18g carb
  • 1/2 cup grapes and 1 ounce string cheese – 8g carb
  • 2 tablespoons hummus and 1 small red bell pepper (sliced) – 11g carb
  • 1 ounce deli turkey rolled up with 1 slice avocado and 1 slice tomato – 3g carb
  • 1/2 large pear plus 1 wedge of spreadable cheese (such as Laughing Cow) – 18g carb
  • 1 cup raw carrot strips with 2 tablespoons guacamole – 14g carb
  • 4 whole-grain or almond crackers (such as Nut-Thins) with 2 teaspoons peanut butter – 14g carb
  • 12 almonds and 1 ounce string cheese – 3g carb
  • 3 cups popcorn (such as SkinnyPop) plus 12 peanuts or cashews – 15g carb
  • “Gorp”: 2 tablespoons walnuts, 1 tablespoon dried cranberries, 1 tablespoon dark chocolate chips, and 1 tablespoon sunflower seeds – 18g carb

Beans and Legumes

  • 1/3 cup Smoky Black Bean Dip with 2 stalks celery (cut into sticks) – 12g carb
  • 1/4 cup Crispy Roasted Chickpeas with Parmesan – 12g carb
  • 1/4 cup Roasted Edamame with Wasabi and Honey – 5g carb
  • 1 slice White Bean and Kale Bruschetta – 16g carb
  • 1/4 cup Buffalo Wing Hummus (Meatless) with 1/2 cup carrot sticks – 16g carb
  • 2 tablespoons Sweet Potato Bean Dip with 2 stalks celery (cut into sticks) – 12g carb
  • 1/4 cup Artichoke Hummus with 2 stalks celery (cut into sticks) – 15g carb

Nuts & Healthy Fats

  • 1/4 cup Spiced Pistachios with Thyme, Sesame, and Lemon – 4g carb
  • 1 serving Dark Chocolate Nut Bark – 8g carb
  • 2 Date Almond Energy Bites – 19g carb
  • 1 Chocolate Avocado Breakfast Bars – 23g carb
  • 1/4 cup Italian Herbed Nuts – 4g carb
  • 1 Energy Bites – 11g carb


  • 1 serving Honeydew Melon with Lime Yogurt Sauce and Pistachios – 16g carb
  • 1/3 cup Cinnamon Applesauce (Slow Cooker) mixed with 2/3 cup plain Greek yogurt – 17g carb (serve w/plain Greek yogurt)
  • 1 skewer Grilled Pineapple Kebabs with Lemon-Yogurt Sauce – 14g carb
  • 3 Dark Chocolate Pistachio Apricots – 17g carb
  • 2 tablespoons Mango Guacamole with 4 whole-grain crackers – 16g carb
  • 1 Creamy Cherry Cheese Bites with Almonds – 8g carb
  • 2 Pear, Ginger, and Macadamia Nut Mini Muffins – 19g carb


  • 3 Roasted Shrimp with Cream Cheese and Prosciutto – 2g carb
  • 1 ounce Honey Thyme Marinated Cheddar Cheese – 5g carb
  • 2 Smoked Salmon Cucumber Rolls – 7g carb
  • 1 Frittata Bite with Chard, Sausage, and Feta – 3g carb
  • 2 tablespoons Smoked Salmon Spread with 1 brown rice cake – 15g carb


  • 2 Zucchini Roll-Ups with Goat Cheese and Peppers – 10g carb
  • 6 Nacho Celery Sticks – 6g carb
  • 2 tablespoons Low-Sodium Easy Homemade Salsa with 12 tortilla chips – 12g carb
  • 1 serving Roasted Eggplant Dip with Onions with 1 cup carrot sticks – 17g carb

Is popcorn a healthy snack? It can be!

Eric Uthus

Popcorn is relatively high in fiber – a cup of air-popped popcorn contains just over a gram of fiber. It also contains 1 gram of protein and 6 grams of carbohydrate. It contains no cholesterol, it is virtually fat-free (only 0.1 g per cup) and contains only 100 to 150 calories in a serving of 5 popped cups. You can find a nutrient profile for various popcorn snacks at: then click “Start Your Search Here” and enter “snacks, popcorn”.

Popcorn also has a relatively good glycemic index (GI). The GI, which describes how much blood sugar increases after eating foods that contain carbohydrates, is based on a scale from 1 to 100. The higher the value the more your blood sugar will rise. Foods with a high GI are rapidly digested and absorbed; they produce marked fluctuations in blood sugar levels. Low-GI foods, are slowly digested and absorbed; they produce gradual rises in blood sugar and insulin levels. Low GI diets have proven health benefits. They improve both glucose and lipid levels in people with type 1, as well as type 2, diabetes. Because they are slowly absorbed, they help in weight control because they help control appetite and delay hunger.

Air-popped popcorn has a GI of 55 – at the upper end of low-GI foods. Compare that to an apple with a GI value of 30-40 and 13-16 grams of carbohydrate, or to two slices of white bread with a GI of 88 and 12-14 grams carbohydrates.

As popcorn is 100 percent unprocessed grain, it is a whole-grain food. One serving can provide about 70 percent of the recommended daily intake of whole grain. Popcorn also contains a number of vitamins: folate, niacin, riboflavin, thiamin, pantothenic acid, and vitamins B6, A, E and K. A serving of popcorn contains about 8 percent of the daily value of iron, with lesser amounts of calcium, copper, magnesium, manganese, phosphorus, potassium and zinc.

The popcorn hull is the source of much of the food’s nutritional value. Hulls contain beta-carotene, lutein and zeaxanthin that are important in maintaining eye health. They also contain polyphenols with antioxidant and anti-inflammatory properties believed to protect against cancer and cardiovascular disease. Researchers at the University of Scranton, PA, recently reported that popcorn contains up to 300 mg polyphenols per serving which is more than 60 percent of the polyphenols provided by fruits and vegetables in the average American diet.

These health benefits are derived from air-popped popcorn. They are diminished by adding too much salt or too much butter or margarine. These should be used sparingly. For variety, try olive oil instead of butter or margarine. Instead of salt, try a mixture of dried herbs such as basal and oregano with a dash of salt. Put this on the air-popped popcorn just after popping as this is when the moisture from the steam released during the popping process helps the seasonings stick to the popcorn. Or try lightly spraying the popcorn with a non-butter flavored cooking spray before sprinkling on your seasonings.

So next time you hear and smell popcorn popping, remember it can actually be a healthy snack food. Just prepare it correctly (air-popped), limit the salt, and avoid calorie-loaded toppings.

For more information about healthy snack foods, see

Popcorns are one of the most popular snacks across the globe. However, one of the frequently asked questions by those who suffer from diabetes is “Is Popcorn Healthy for Diabetes?” Well, diabetes is a complicated condition and several precautions need to be maintained by those suffering from it. If certain precautions and recommendations are followed, popcorn can be considered a healthy snack option for diabetes. However, an expert advice is always recommended on “can a diabetic eat popcorn or not“?.

In this article, we shall explore the relationship between diabetes and popcorn and whether consuming popcorn is healthy for those suffering from diabetes.

Health Facts Related to Popcorn

Before we get into the details of the relationship between popcorn and diabetes, let us see a few facts related to our favorite snack:

  • Popcorns are a rich source of various minerals and vitamins namely Vitamin A, B6, E, thiamin, niacin, riboflavin, amongst a host of other minerals.
  • It is a rich source of whole-grain which our body requires.
  • As otherwise believed, popcorn can be a very healthy snack and fresh popcorns do not contain too many calories. If you take 5 cups of this delicious and easy to make snack, you are in taking only 100-150 calories.
  • It is a rich source of both fiber as well as protein.
  • The snack is a rich source of minerals such as potassium, magnesium, copper, as well as zinc.
  • It is a rich source of antioxidants due to the presence of polyphenols.
  • Finally, popcorns do not contain too much of carbohydrates. They only contain about 6 grams of the carbs.

Health Benefits of Popcorn for Diabetes Patients

Extremely nutritious popcorns are a very healthy snacking option. Let us look into some of the health benefits which popcorns have to offer to those suffering from diabetes:

=> As seen above, popcorn can be considered to be a very effective whole grain food item. Hence those who include this snack item in the diet are known to consume 250% more whole seeds as compared to those who do not consume popcorn at all. Whole grain, as we know, is very important for people suffering from diabetes.

=> The snack is a very rich source of fibre. Because of this, a patient feels fuller for a longer period of time thereby aiding in weight maintenance of a diabetic patient. As we know one of the best ways to effectively manage diabetes is by shedding all those extra calories.

=> Besides, when a diabetes patient makes popcorn a part of his or her daily diet, the risks of contracting several heart-related diseases are reduced to a great extent. Cardiovascular diseases are one of the most dangerous complications in diabetes patients.

=> Popcorn is also known to reduce the level of bad cholesterol from our body thereby helping to reduce the risks of several complications associated with the condition.

=> The risk of contracting type 2 diabetes is significantly reduced with the regular intake of popcorn as the snack helps in smoothening the circulation of blood throughout the human body.

=> The rich fiber content of this easy to make snack plays a very important role in maintaining the desired level of blood sugar in our body.

=> The polyphenols present in the snack plays a very important role in lending antioxidant and anti-inflammatory properties to popcorns. This, in turn, goes a long way in helping to avoid several diabetes related complications such as heart diseases, kidney diseases, skin related conditions, amongst others.

Although popcorns have several benefits for diabetes patients, the patients should consume this otherwise healthy snack by following a few precautions. The following paragraph will explain a few precautions that should be kept in mind while making this snack a part of your daily diet, particularly if you suffer from diabetes.

Precautions While Consuming Popcorn

Can diabetics eat popcorn in regular diet? As mentioned above, popcorn can be a healthy snack for all those who are suffering from diabetes. However, it is necessary to follow the below-mentioned precautions:

  • Count the carbs that you are taking in with every serving of popcorn. If you are well within the recommended grams of carbohydrates intake, it is healthy for you to include popcorn in your daily diet even if you are someone who suffers from diabetes.
  • No fat or sugar should be added to the air-popped popcorn as these are considered unhealthy for diabetes patients.
  • Learn to distinguish between air-popped popcorn and the popcorn you eat in movies. Movie popcorn has several numbers of add-ons which make it extremely unhealthy. We are talking about air-popped popcorn which is devoid of any kind of butter, salt, or other types of available add-ons.
  • As per the American Diabetes Association, the add-ons which can be included in the healthy air-popped popcorn can be thyme, olive oil, garlic powder, and a few other healthy herbs.
  • Diabetes patients can easily eat one bag of air-popped popcorn which will amount to an approximately 100 to 120 calories.

Recommended Portion Size of Popcorns for Diabetic Patients

As noted, eating of popcorns will not be harmful to diabetes, if the patient is aware of the recommended portion size. Following is the total portion size that is recommended for this snack by the American Diabetes Association:

  • Avoid different types of add-ons to this snack as that will increase the intake of carbohydrates.
  • However, if you do want to add-on something, use just minimal amounts of cheese, salt, garlic powder, or olive oil.
  • As per the American Diabetes Association, the recommended maximum quantity of popcorn at one time is somewhere around one to two servings which is around 15 to 30 grams of carbohydrates.

Why is Popcorn Considered Safer for Diabetics When Compared to Other Snack Items?

Here are the reasons why popcorn is considered a safer and healthier option as compared to other snack items such as French fries and other chips for those suffering from the condition:

  • A small bag of popcorn contains merely 120 to 150 grams of calories, 12 to 15 grams of carbohydrates, 150 grams of sodium, and 10 grams of fat. These are the quantities which are considered healthy for patients suffering from diabetes.
  • The rich minerals and vitamins found herein makes it high in fiber, low in cholesterol which is considered ideal for diabetes management.
  • It is completely whole grain which is very healthy.

Hence, as is clear from the above post, popcorns are healthy for those suffering from diabetes. Having said that, we need to remember that only the air-popped popcorns are the healthy options. Only a few recommended add-ons can be made into it. However, it is important to follow the precautions and consult an expert before including the snack in your regular diet!!


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