August 22


Healthy Snack Choices That Won’t Spike Blood Glucose

By Gabriela

August 22, 2021

For a lot of people, the biggest problem when it comes to proper and healthy eating is not the meals, but the need for snacking.

For most people snacking is a weakness. What’s worse in these moments people probably find themselves snaking unhealthy food.

For sure at least once, if not more you have been in this situation. Often this happens due to boredom. If you have tried and you cannot get rid of this bad habit, don’t worry.

Maybe you cannot completely remove it, but you can improve it. How? By snacking the right food. People with diabetes know that each food and snack can impact their blood glucose levels.

Do you want to learn how to improve your snacking choices? Read on, to find out more.

How to Deal with Unhealthy Snacking

First of all, you need to prepare snacks in advance. This can help limit the amount of food you will eat between meals. For instance, if you prepare 2 healthy snacks for work, you will only eat those and not more.

Furthermore, you will eat what you will prepare and not the first thing at reach. But which foods are safe and at the same time satisfying as snacks.

Free Foods Good for Your Blood Glucose Levels and Appetite

In order to find out which foods belong to this category of free foods, first, you need to understand the free foods. Free foods are actually foods with little or no impact on your blood glucose levels.

These are foods which you can eat without feeling guilty. Read on to find out more about these free foods.

List of Free Foods


The cucumbers have a 0 glycemic index rating, which means that people with diabetes can eat without worrying about their blood glucose levels. As a matter of fact, the ADA, i.e., American Diabetes Association recommends eating cucumber on a daily basis in order to lower your blood glucose levels.


According to studies, mushrooms lower blood sugar concentrations. This is thanks to the lectin which stimulates glucagon and insulin, possible high fiber content which acts as a barrier to certain digestive enzymes. Or because of the bacterial fermentation in the colon which leads to the production of chain fatty acids.


Celery comes with digestible carbs as sugars but in low amounts. Celery cannot have drastic effects on your blood sugar levels. As a matter of fact, celery can help to maintain low blood sugar levels.

Sugar-Free Gelatin

For those with a sweet tooth, the sugar-free gelatin with a little-whipped topping is a safe option for a snack.

Hard-Boiled Eggs

Eating on the hard-boiled egg for breakfast might help lower and improve your blood glucose levels. As a matter of fact, one egg of medium size contains around 6 g of complete protein. That means that it includes the necessary protein building blocks and essential amino acids.

The egg will keep you feel and also help lower the overall caloric intake during that day.


People who have diabetes can safely consume cheese as part of their healthful and balanced diet. Cheese lovers might enjoy different types of cheeses without gaining weight, elevating blood glucose, or raising their blood pressure.

For diabetes-friendly snacks, you need to choose healthful cheeses and serve them with fiber-rich and calorie-low foods.


People with diabetes can eat nuts as a healthy snack. The best thing to do is eat a variety of nuts but in moderation.

For people who have diabetes the most vital nuts are those that help improve cardiovascular health. Such nuts are walnuts, pistachios, and almonds. However, make sure to avoid the salted varieties.

Moreover, people with diabetes can eat meat, poultry, and fish. Remember the key is to have small portions. To find more about free foods, watch the video below.


  • Gabriela

    Co-Founder & Editor-in-Chief of Diabetes Health Page, Fitness trainer and instructor has dedicated her career to educating and informing people for over 10 years. As one of the most passionate diabetes advocates, Gabi has worked tirelessly to ensure that those people receive the education and support they need to properly manage their diabetes and achieve their health, fitness and weight loss goals.

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