A Comprehensive List of Diabetes-Friendly Foods

People with diabetes need to be mindful of their diet and the foods they consume. Eating the right foods can help them manage their blood sugar levels and prevent complications. Boiled eggs, yogurt with red fruits, almonds, hummus, apples and peanut butter, meat sticks, chickpeas, turkey rolls, cottage cheese, whole grain cookies, tuna, air-popped popcorn, black beans, nut mix, edamame and celery sticks are all suitable snacks for people with diabetes.

Boiled Eggs

Boiled eggs are a nutritious snack for those with diabetes.

They contain high levels of protein which helps to keep blood sugar levels from rising too high after eating. A study involving 65 people with type 2 diabetes found that consuming two eggs a day for 12 weeks resulted in significant reductions in fasting blood sugar levels and lower levels of hemoglobin (A1c). Additionally, eggs can promote satiety which can help reduce calorie intake and lead to weight loss.

Yogurt with Red Fruits

Yogurt with red fruits is an excellent snack for diabetics due to its many benefits.

Berries are a great source of fiber which helps slow digestion and stabilize blood sugar levels after eating. For example, a 1-cup (150 gram) serving of blueberries provides 3.6 grams of fiber.


Almonds are a great snack for people with diabetes as they provide more than 15 vitamins and minerals including 0.6 milligrams or 27% of the recommended daily intake of manganese, 76.5 milligrams or 18% of magnesium and 0.32 milligrams or 25% of riboflavin. Research has shown that almonds can help control blood sugar in people with diabetes.

In one study, 58 people who included almonds in their diets every day for 24 weeks experienced a 3% drop in their blood sugar levels in the long term.


Hummus is another great snack for diabetics as it is low in carbohydrates and high in fiber. One study found that people who consumed at least 1 ounce of hummus at a meal had sugar and insulin levels four times lower than a group that consumed white bread at a meal.

Apples and Peanut Butter

Apples and peanut butter are also very high in fiber which helps control blood sugar levels.

A medium apple combined with 2 tablespoons (32 grams) of peanut butter provides nearly 7 grams of fiber.

Meat Sticks

Most meat sticks provide about 6 grams of protein per ounce (28 grams), which can help keep blood sugar under control. If possible, consider buying meat sticks that are made with grass-fed beef as it is richer in omega-3 fatty acids which can help keep blood sugar levels stable.


Chickpeas are a great snack for people with diabetes as there are about 14.5 grams of protein and 12.5 grams of fiber in a 1-cup (164 gram) serving of chickpeas.

In one study, 19 adults who ate a chickpea-based meal every day for six weeks had significantly lower blood sugar and insulin levels after eating compared to people who ate a wheat-based meal.

Turkey Rolls

Turkey rolls are also suitable snacks for diabetics as they provide protein which can help reduce appetite which is beneficial in preventing overeating and promoting weight control - both key factors in controlling type 2 diabetes. To make a turkey roll, simply spread a tablespoon (about 10 grams) of cream cheese on a slice of turkey and wrap it around sliced vegetables such as cucumbers or peppers.

Cottage Cheese

A half-cup (approximately 112 grams) serving of small curd cheese provides several vitamins and minerals plus nearly 13 grams of protein and just 4 grams of carbohydrates.

In one study, men who ate 25 grams of cottage cheese with 50 grams of sugar had 38 percent lower blood sugar afterward compared to those who consumed only sugar.

Whole Grain Cookies

Be sure to choose cookies with care as many brands are high in refined flour and added sugar which can adversely affect blood sugar levels. To avoid these ingredients always choose cookies made with 100% whole grains.


A 5-ounce can of tuna provides about 20 grams of protein and contains no carbohydrates making it a great snack option if you have diabetes.

In addition tuna provides small amounts of omega-3 fatty acids which have been shown to help control diabetes because of their potential to reduce inflammation and improve blood sugar control.

Air-Popped Popcorn

Air-popped popcorn has been considered a suitable snack for people with diabetes in part because of its low caloric density - one cup (8 grams) of air-popped popcorn contains just 31 calories - eating low-calorie foods can help with weight control which helps control type 2 diabetes. In addition popcorn provides 1 gram of fiber per 1-cup serving (8 grams) which is another property that makes it suitable for diabetics.

Black Beans

In one study 12 people who ate black beans with a meal had lower insulin levels five hours after eating compared to people who didn't eat black beans.

A 28-gram (1-ounce) serving of nut mix provides nearly 4 grams of protein making it a filling snack that may promote blood sugar control in people with diabetes.


There are 18 grams of protein and 8 grams of fiber in a 1-cup (155-gram) serving of edamame making it a great snack for people with diabetes.

Celery Sticks

Celery sticks are very low in calories providing only 14 calories per cup (101 grams). This can help you control your weight which helps control type 2 diabetes as people with type 2 diabetes have a higher risk of obesity and chronic diseases such as heart disease so it's also important to focus on foods that are nutrient-rich and healthy overall.