Diet and Nutrition

Snacks: What to Have on Hand

January 11, 2017   /
Author: 
Lauren Chalal, MS, RD
Nutrition411 Staff

Snacks play a very important role in the daily life of a person with diabetes, particularly those with type 1 diabetes and insulin-requiring type 2 diabetes. These individuals may need between-meal and bedtime snacks to keep their blood glucose levels as close to normal as possible and to help prevent low blood sugar (hypoglycemia). Check with your registered dietitian or diabetes educator to see how snacks fit in with your insulin doses.

Wherever you go, you always should take along a supply of snacks to eat in case of low blood sugar. The following snacks supply 12–15 grams of carbohydrates or 1 carbohydrate (1 bread/starch) exchange.

Fruits

  • One small apple
  • ½ cup (C) unsweetened applesauce
  • Four medium fresh apricots
  • Seven dried apricots
  • One small banana
  • ¾ C blueberries
  • 1 C cubed cantaloupe
  • 12 cherries
  • One half grapefruit
  • 17 small grapes
  • 1 C cubed honeydew melon
  • One kiwi
  • One small nectarine
  • One small orange
  • One medium peach
  • One small pear
  • ¾ C fresh pineapple
  • Two small plums
  • 1 C raspberries
  • 1¼ C whole strawberries
  • 1¼ C cubed watermelon

Dessert snacks

  • Two sugar-free fudge sickles
  • Five vanilla wafers
  • Three small sugar-free cookies
  • ½ C sugar-free ice cream
  • 1 C nonfat fruit-flavored lite yogurt (sweetened with sugar substitute)
  • Three gingersnaps
  • ⅓ C sugar-free frozen yogurt
  • ½ C sugar-free pudding

Other snacks

  • 36 Pepperidge Farm® Goldfish® Crackers (adds 1 fat exchange)
  • Three graham crackers ( 2½″ square)
  • One half low-fat granola bar
  • 15 fat-free potato or tortilla chips
  • Seven Ritz® Crackers
  • 12 Original Wheat Thins®
  • 13 Reduced-Fat Wheat Thins®
  • Three peanut-butter sandwich crackers
  • 15 Teddy Grahams®
  • ¾ ounce pretzels
  • Five slices melba toast
  • Six saltine crackers
  • Five reduced-fat Triscuits
  • Two rice cakes (4″ diameter)
  • 3 C low-fat popcorn
  • Six almonds
  • Six cashews
  • 10 peanuts

 

Reference and recommended reading
American Diabetes Association®. Exchange Lists for Weight Management. Chicago, IL: American Diabetes Association; 2003:9-32.