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15 Best and Nutritious Snacks For Prediabetes

Table of Contents

Key Takeaways

  • Prediabetes is a health condition where your blood sugar levels are elevated—but aren’t high enough to be diagnosed as type 2 diabetes. 
  • Dietary and lifestyle changes may benefit your blood sugar levels and reduce the risk of developing diabetes. 
  • You’ll find nutritionally balanced snacks on this list that include fiber, protein, and tons of flavor! 

Prediabetes is when your blood sugar levels are high, but they aren’t high enough to be diagnosed as type 2 diabetes. 

It’s unclear what causes prediabetes, but dietary and lifestyle changes, as well as weight loss, can help you manage your blood sugar levels.

Keep reading to learn more about the link between nutrition and blood sugar management, and get inspired by 15 mouthwatering, nutritious snacks that are dietitian-approved for prediabetes.

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Key Nutrients in Prediabetes Snacks

A vital element of managing your blood sugar levels is learning how to build satisfying meals and snacks that support stable blood sugar levels. 

Pairing carbohydrates with nutrients like fiber, protein, and healthful fats can slow digestion and support tighter blood sugar control.

The glucose (sugar) from food enters your bloodstream more slowly, which reduces the chances of a blood sugar spike.

Let’s review these key nutrients in more depth.  

Carbohydrates 

Carbohydrates are digested into simple sugars (glucose) that provide fuel and energy to your body. 

Foods containing carbohydrates include fruits, starchy vegetables (like potato or squash), dairy products with lactose, grains, and starchy beans (black beans, white beans, kidney beans, lentils, chickpeas, etc.) 

Sometimes, a gut reaction to learning you have high blood sugar levels is to stop eating carbs—but you don’t need to do this.

If you want personalized advice on what to eat, consider working with a dietitian who is a Certified Diabetes Care and Education Specialist (CDCES). 

Fiber

Fiber is an indigestible carbohydrate in fruits, vegetables, beans, whole grains, nuts, and seeds. 

It’s an essential nutrient that supports healthy blood sugar levels, bowel movements, gut microbiome, cholesterol levels and reduces cancer risk.

Most adults should aim for 25-30g or more daily, which your dietitian can help you achieve.

Protein

Protein contains amino acids, the building blocks of cells and tissues, and must be replenished through dietary sources. 

Protein-rich foods include animal products (meats, Greek yogurt, cottage cheese), eggs, and plant-based options like soy, beans, nuts, and seeds.

Your dietitian can recommend appropriate dietary protein goals. 

Healthy fats

Fat helps your body absorb vitamins and aids with hormone production.

It also adds a ton of flavor and texture to food, which makes meals and snacks more enjoyable.

If you have a blood sugar condition, like prediabetes, you’ll need to be mindful of the types of fat you eat because they may negatively impact your heart health. 

Choose healthful options more often, like monounsaturated fats or polyunsaturated fats.

They’re naturally found in avocados, nuts, seeds, and plant-based oils like canola, olive, and sunflower. 

1. Edamame Hummus with Whole Wheat Pita

Edamame is a fresh soybean with protein and fiber—making it a stellar choice for blood sugar control. 

To make the hummus, blend two cups of shelled edamame (thawed if from frozen), ⅓ cup lemon juice, three tablespoons of oil (olive or avocado oil are best), one clove of garlic, ¼ cup of tahini (sesame seed paste), a pinch of salt to taste, and ¼ teaspoon black pepper. 

If your hummus is too thick, add a spoonful of water.

The finished texture should cling to an upside-down spoon.

Serve with toasted whole wheat pita bread.  

2. Roasted Chickpeas 

When you crave a crunchy, savory snack—roasted chickpeas can be the perfect option.

They contain fiber and some protein. They are starchy, so they can affect your blood sugar levels. 

To roast chickpeas, line a baking sheet with parchment paper and preheat your oven to 425°F.

Next, drain and rinse a can of chickpeas.

Pat them dry with a paper towel before tossing them in a large bowl with one tablespoon of olive oil, ½ tbsp of chili powder, ½ teaspoon garlic powder, and ½ teaspoon of yellow curry.

Stick with olive oil and cracked black pepper if you want a milder option. 

Once coated, bake them for approximately twenty to twenty-five minutes.

You can eat these alone or add them to salads and soups. 

3. Greek Yogurt Parfait with Almonds 

Try to choose plain, low-fat yogurt over flavored varieties to limit your intake of added sugars. 

Most yogurts have similar nutritional properties, but Greek yogurt has notably more protein (10g per 100g serving), which may appeal to you. 

Top your Greek yogurt with a handful of almonds and ½ cup of fresh raspberries for a refreshing burst of brightness.

4. Vegetable Sticks and Homemade Ranch Dip 

Vegetable sticks are highly versatile and easy to prepare in advance.

Start by choosing your favorite crunchy vegetables, like carrots, cucumber, bell peppers, and radish.

Although these foods are nutritious and contain fiber, you may find them more appealing with a flavorful dip. 

Make ranch dip at home by mixing one cup of plain nonfat Greek yogurt with ½ teaspoon dried dill, ½ teaspoon onion powder, ¼ teaspoon salt, ½ teaspoon garlic powder, one tablespoon of fresh lemon juice or apple cider vinegar. 

5. Baked Sweet Potato Chips

You can make these sweet potato chips in the oven, but this recipe is for an air-fryer. 

To make chips, thinly slice one medium-sized sweet potato and toss it in a bowl with one tablespoon of olive or avocado oil, ½ teaspoon of black pepper, ½ teaspoon of red paprika, and ½ teaspoon of cumin.

Bake in the air fryer for ten minutes. 

These chips are delicious on their own, but they’d benefit from some protein.

Serve with your homemade ranch dip for a more balanced snack, or add them to a meal as a side.  

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6. Zucchini Pizza Bites

Whole-grain pizza crust can fit into your eating plan, but substituting zucchini as your pizza base is a great way to add more vegetables to your meal. 

To make, slice long diagonal cuts of raw zucchini and decorate with tomato sauce, fresh basil, mozzarella, shredded baked chicken, and black pepper.

Bake in a 400°F oven for 15 minutes.

A balanced meal should include some carbohydrates, and you can pair this dish with your favorite fresh fruit on the side. 

7. Deviled Eggs

Eggs are a great source of protein and are highly versatile to cook with. 

Start by hard-boiling your eggs.

Once cooked and peeled, cut the eggs in half and scoop the yolk into a bowl while carefully leaving the egg white intact. 

To the yolks, mix in two tablespoons of light mayonnaise, one teaspoon of vinegar, ½ teaspoon each of salt and pepper, and ½ teaspoon of Dijon mustard.

Pipe or scoop your yolk mixture into your egg whites and garnish with fresh parsley and a sprinkle of red paprika. 

8. Apple Slices with Nut Butter 

Make a plate of apple nachos using fresh fruit, your go-to nut butter (rich in healthy fats), and a small handful of dark chocolate chips (optional). 

To build your snack, layer fresh apple slices into a pyramid shape.

Warm the nut butter in the microwave for thirty seconds for a runny texture, and drizzle over the apples.

Decorate with a sprinkling of ground cinnamon, and add a few dark chocolate chips. 

If you’re in a pinch and don’t have time to assemble this snack, dipping apple slices into nut butter is also a quick and easy option. 

9. Trail Mix with Nuts and Dried Fruit 

Every nut has nutritional benefits, and making a customized trail mix can be more rewarding.

Some popular nuts are roasted cashews, almonds, pecans, and sunflower seeds. 

Dried fruit contains higher sugar concentrations than fresh, and the American Diabetes Association recommends only eating two tablespoons of raised or dried cherries per serving. 

10. Whole Grain Crackers with Avocado and Tomato Slices 

Whole grain crackers are non-perishable and easy to store at your desk or workplace.

Try to choose a brand with more fiber per serving.

Add avocado, fresh tomato, red onion, and a piece of cilantro for a refreshing combination. 

11. Caprese Skewers

Traditional Caprese salad has alternating layers of fresh mozzarella, basil leaves, and tomato slices drizzled with olive oil and sometimes a balsamic glaze (which contains sugar). 

A fresh tomato is relatively low in carbohydrates, and you may benefit from adding fresh fruit to this snack.

Add one medium fresh, diced peach to your skewers for a twist and approximately 15g of carbs.

Drizzle with olive oil and a pinch of fresh black pepper before serving. 

12. Energy Balls with Oats, Nuts, and Dried Fruit 

You can make oatmeal energy bites in large batches and store them in your freezer for up to six months. 

To make an energy ball, mix ⅔ cup of rolled oats, ⅓ cup skim milk or plant-based alternative, ⅓ cup of warmed peanut butter, one teaspoon of vanilla extract, ⅓ cup shredded unsweetened coconut, and two tablespoons of dried cranberries. 

Roll energy balls into bite-sized diameters and freeze until solid. Most people eat one or two for a snack. 

13. Chicken Roll-Ups with Hummus and Vegetables

Baked chicken breast is accessible, easy to use, and pairs well with vegetables.

You can make a colorful roll-up at home by layering hummus, sliced cucumber, carrots, and spinach. 

Add fresh fruit if you need additional carbohydrates with this snack. 

14. Tofu Smoothie 

Plain, silky tofu lends an irresistible creamy texture to smoothies.

Nutritionally, it provides protein and other micronutrients, making it a very nutritious ingredient. 

Try this green smoothie recipe at home: blend ¼ pack of silky tofu with one cup of mixed strawberries and blueberries, one handful of spinach, ¼ cup of frozen avocado, and top with ⅓ low-fat milk or a plain plant-based dairy product. 

15. Toasted Whole Wheat Bread with Mediterranean Inspired Tuna Salad

Canned tuna is a very lean and affordable source of protein.

You can batch-create tuna salad during your meal prep and enjoy it during the week. 

To make this snack, drain your tuna and mix it with one tablespoon of olive oil, diced sundried tomato, cubed zucchini, fresh parsley, red onion, and feta.

Add a splash of lemon juice and serve over a slice of toasted whole-wheat bread. 

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How a Dietitian Can Help

A registered dietitian specializing in diabetes can help you improve your blood sugar levels through comprehensive nutrition counseling. 

During your appointments, you’ll discuss which foods impact your blood sugar levels and how to change your eating plan to bring you closer to your health goals.

Find a dietitian who accepts insurance through Nourish. 

Frequently Asked Questions

What can someone with prediabetes eat for a snack?

There are endless snack options you can enjoy while managing prediabetes. Here are some examples: 

  • Veggie sticks with edamame hummus. 
  • Whole grain crackers with tuna salad. 
  • Plain Greek yogurt with roasted almonds and berries. 
  • A green tofu smoothie with spinach, berries, avocado, and milk. 
  • Homemade oatmeal energy bites with nut butter and dried fruit. 

What kind of chips can someone with prediabetes eat?

A heart-healthier option is baked vegetable chips, such as sweet potato chips made in an air-fryer.

If you’re craving fried chips—ask your dietitian for tips on how to enjoy them in moderation.

They may suggest a small serving paired with a protein-rich or fiber-rich food.

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