Did you know that when you’re managing prediabetes, even the small choices that you make each day can have a big impact on your health? One of the easiest places to start is with what you reach for between your main meals. The right snacks for prediabetes can go a long way toward curbing hunger, and they can also help keep your blood sugar levels steady and your energy more consistent from morning till night.

This guide will go through all of the ins and outs of how to choose healthy snacks , including providing you with options that are quick, satisfying, and blood sugar-friendly. You’ll also learn how to build balanced snacks and avoid some of the most common snacking mistakes, so you can feel more confident in the food choices you make.

Understanding Prediabetes

When you’re first diagnosed, you’re usually left wondering what prediabetes is and how it impacts your life. Being diagnosed with prediabetes means that your fasting blood levels are higher than normal, but not quite high enough to be diagnosed as diabetes. It’s a sign that your body is beginning to have trouble properly managing your blood sugar, and this is often because of changes in how your body responds to insulin.

The good news is that prediabetes can often be managed (or even reversed in some cases) with small, steady changes to your routine, especially through your diet. Choosing the right meals and prediabetic snacks can help keep your blood glucose more stable throughout the day, which is one of the most important things you can do to slow or stop the progression of prediabetes.

If it’s left unmanaged, prediabetes may increase your risk of developing other conditions, such as type 2 diabetes, heart disease, or high blood pressure.

Why Snacks Matter for Prediabetes

When you’re learning how to manage prediabetes, the way you snack can have a big impact on your sugar levels throughout the day. Mindful snacking helps prevent long gaps in between meals, and this can keep your blood sugar levels from dipping too low or spiking too high. This steady pattern can help lead to more consistent energy levels and better blood glucose control.

The trick here is choosing snacks that help (not hurt) your progress. A small snack that contains protein, fiber, or natural fat can help keep your blood sugar levels steady. On the other hand, high-sugar or highly processed snacks can cause quick spikes and crashes that make things a lot harder on your body.

What Makes a Snack “Good” for Prediabetes?

Not all snacks are created equal, especially when it comes to managing prediabetes. The right snack can help keep your blood sugar steady, curb any cravings, and fill in any gaps in nutrition in between meals. So what exactly makes a good snack for prediabetes? Here are some tips to keep in mind:

Start by focusing on macronutrients, AKA the main building blocks of nutrition: carbohydrates, proteins, and fats. A combination of protein, healthy fats, and fiber will help slow down digestion and keep your blood sugar more stable. These nutrients help you feel full longer and reduce the chances of a spike after eating.

Snacks that are high in fiber (like nuts, seeds, raw veggies, or grains) also help reduce the total impact on your glycemic index, which measures how quickly foods raise your blood sugar. The lower the glycemic index in a piece of food, the better the snack is for maintaining healthy levels of glucose.

Also, pay close attention to the ingredients in your snack. Look for treats that have fewer carbohydrates and minimal added sugar or refined grains. Simple swaps or adds (like using almond butter instead of more sugary spread options or even adding additional healthy fats and proteins to a sweet snack) can make a big difference in your daily blood sugar control.

9 Healthy Snack Ideas for Prediabetes

Fresh Fruit and Protein Combos

When you’re managing prediabetes, pairing the right foods together can go a long way towards keeping your sugar levels under control and your hunger in check. Fresh fruit gives you natural sweetness and a whole lot of nutrients, but pairing it with a source of protein helps slow down digestion and keeps your glucose steady.

One easy go-to snack is apple slices with almond butter. You’ll get fiber and a satisfying crunch from the apple, along with fats and protein from the nut butter. This combination helps balance the sugar in the fruit so it’s absorbed much more slowly.

You can also still enjoy your favorite fresh fruit if you have high blood sugar, with snacks like blueberries, strawberries, or peaches with a scoop of cottage cheese or plain Greek yogurt. These dairy options are high in protein and add a creamy texture that makes your snack feel more satisfying.

Snacks like these are simple to prepare, are an easy meal to take with you on the go, and simple to portion out. They’re a great way to enjoy the natural sweetness of fresh fruit without the hazard of spiking your blood sugar, all while giving your body the nutrients that it needs.

Dairy-Based Snacks

Dairy can be a great source of protein and calcium, especially when you choose low-fat options that help manage your glucose without adding too many calories or extra carbohydrates. These snacks are easy to prepare, they will satisfy your hunger, and are great for a quick bite between meals.

Start with plain nonfat Greek yogurt or cottage cheese. Both are high in protein and low in added sugar, which helps keep your blood sugar levels stable. They’re also so versatile! You can enjoy them on their own or mix in a few extras for a boost of flavor.

Try adding a sprinkle of cinnamon, a drop of vanilla extract, or a handful of berries to your yogurt or cottage cheese. These easy additions enhance the taste while keeping your snack in line with your health and nutrition goals.

If you’re looking for something a bit more savory, cheese cubes or fresh mozzarella can be another great option. Stick to small portions and pair them with sliced vegetables or wheat crackers for a tasty snack that is balanced and works well with your prediabetes plan.

Savory Vegetable Snacks

Savory snacks made from non-starchy vegetables can be a very smart and satisfying choice when you’re managing prediabetes. They’re naturally low in carbohydrates, full of fiber, and give you the satisfying crunch that many people crave between meals.

Start with some sliced veggies or vegetable sticks like bell peppers, cucumbers, celery, and cherry tomatoes. These vegetables are easy to prep ahead of time and hold up well in lunchboxes or containers, which makes them great for home or on-the-go snacking.

Pair your veggies with a flavorful dip. Hummus is an excellent choice because it adds plant-based protein, fiber, and fats that help keep your sugar steady. Just stick to a couple of tablespoons to manage the portion size.

You can also try a simple Greek yogurt-based dip or a drizzle of balsamic vinegar for some extra flavor. These dips add variety without the added sugar, and help turn raw veggies into a filling snack that gives you better blood glucose control while still being tasty to eat.

High-Protein Meat and Jerky Options

Meat-based snacks can be a great way to keep you feeling full and your healthy blood sugar levels steady. When you choose wisely, these protein-rich options can help manage your hunger and minimize any sugar swings between meals.

Look for beef sticks, jerky, or canned tuna that are labeled as lower in sodium and low in saturated fat. These options will give you long-lasting energy without the added sugars that could raise your sugar levels. Check the ingredient list to avoid sweetened or overly processed selections.

Pair your meat-based snacks with fiber-rich foods like vegetable sticks or a small serving of grain crackers.

Nut Butters and Seeds

Nut butters and seeds have protein and healthy fats that help slow digestion and reduce sugar spikes between your meals.

Stick with natural nut butters that are made without added sugar or hydrogenated oils. A small spoonful of nut butters like almond or peanut butter goes great with apple slices or whole wheat toast. If you prefer something crunchy, a small handful of sunflower seeds or pumpkin seeds is a super convenient and nutrient-rich snack.

These foods are rich in heart-healthy monounsaturated fats, which may improve blood glucose control and cholesterol levels over time. Just remember to watch your portion sizes. While they are nutritious, nut butters and seeds are calorie-dense. Keeping your servings small helps you enjoy all of the benefits that they provide, without overeating.

Whole Grain Snacks

Grains can be a smart choice when you’re looking for snacks that keep your blood sugar levels in control. Their fiber content helps slow down the digestion process and makes you feel full longer, which can be a great way to help manage prediabetes.

Look for options like whole grain crackers, oatmeal cups, or crispbreads. These snacks contain fewer carbohydrates than many other processed alternatives and provide longer-lasting energy. Look for labels that list “whole grain” as the first ingredient to make sure you’re getting the real thing.

Pair your snack with a little bit of protein or fat to keep things balanced. Try spreading natural nut butter on a grain-based crispbread, or mix a spoonful of plain yogurt into cooked oats.

Trail Mix and On-the-Go Packs

When you’re out and about, having quick snacks ready to grab can help you make choices that meet your blood sugar goals. Try making your own snack mix at home using unsalted nuts, seeds, and a small amount of dried fruit for a touch of sweetness. This gives you fats, protein, and just enough natural sugar to satisfy your sweet tooth cravings. Keep added sugars low by avoiding chocolate-covered pieces or candy add-ins.

A small handful (around ¼ cup) is usually the right portion size. It’s easy to eat more than you need, especially when you’re distracted or hungry, so pre-pack small portions if you’re carrying snacks with you.

Sweet Treats with a Healthy Twist

You can still enjoy a sweet treat now and then, even with prediabetes! The trick is choosing options that satisfy your craving without sending your blood sugar on a rollercoaster ride.

A small square of dark chocolate (70% cocoa or higher) is a great way to curb a craving while adding in a boost of antioxidants and providing less sugar than milk chocolate.

You can also make a simple parfait with Greek yogurt, fresh berries, and a spoonful of sugar free jelly for natural sweetness.

You can even eat sweeter treats like pastries or cake by adding protein-, fiber-, and healthy-fat-rich snacks to your sweet treat, which will lessen the immediate glycemic impact of your meal.

Flavor boosters like vanilla extract, cinnamon, or unsweetened cocoa powder add a lot of taste without adding sugar. These little touches can help you enjoy dessert-style snacks that still fit into your plan.

Snack Ideas when Hunger Strikes

When you’re trying to stay on track with your health goals, a filling snack can make a big difference. The right combo of nutrients helps keep you full between meals and also matches up with your efforts to maintain a healthy weight.

Remember, when hunger hits, snacks that pair protein with healthy fats are one of your best bets. For example, hard-boiled eggs with a few whole grain crackers, or avocado on a rice cake, give your body long-lasting fuel, while tackling the hunger pangs at the same time. These choices slow down digestion and keep your energy levels stable.

5 Special Snacking Situations When Managing Blood Sugar

Bedtime Prediabetes Snacks

A light snack before bed is a great way to keep your sugar levels steady overnight. For some people with prediabetes, going too long without food may lead to early morning dips or spikes in blood sugar. Choosing the right snack before bed helps balance your sugar levels while you sleep.

The best bedtime snacks include a mix of protein and complex carbs as part of a balanced diet. Try a small portion of plain nonfat Greek yogurt, a slice of whole grain toast with natural nut butter, or a few whole grain crackers with string cheese.

Snacking When You’re Craving Sweets

Cravings for a sweet flavor are common, especially when you’re trying to make changes to your eating habits. The good news is that you don’t have to give up sweets entirely, you just need to choose options that are better for your blood sugar.

When a chocolate craving strikes, try a square or two of dark chocolate paired with a few almonds. You can also enjoy a small Greek yogurt parfait with cinnamon, berries, and a sprinkle of flaxseeds for fiber.

What About Chips and Crunchy Snacks?

If you enjoy a crunchy snack, you’re not alone! Chips and other crispy options are common cravings, but many packaged snacks are loaded with saturated fat, excess sodium, added sugar, and refined carbs that can quickly raise your blood sugar.

Instead of traditional potato chips, look for snack ideas that use ingredients that are better for you. Whole grain tortilla chips, lentil crisps, or air-popped veggie chips that are made from non-starchy vegetables can give you the texture you’re after without the same impact on your blood sugar. Just check the label for fiber content and ensure that there are minimal added ingredients.

Stick to small portions and try pairing your crunchy snack with a bit of protein like hummus, guacamole, or a slice of cheese. That way, you get the satisfaction of a tasty crunch and a snack that is well-balanced to ensure that it fits better into your prediabetes care plan.

Dairy-Free Options

If you avoid dairy or are looking to change things up a bit, there are plenty of satisfying, blood sugar-friendly choices available that don’t include milk or cheese. Many plant-based proteins, such as hummus or edamame, offer the same filling quality as dairy with the added bonus of extra fiber.

For spreadable options, cream cheese alternatives like almond-based or cashew-based spreads can be a tasty swap. When you want something creamy and cool, try plain yogurt made from coconut, almond, or soy, just be sure it’s unsweetened. Even low fat yogurt in non-dairy form can be part of a snack that keeps your energy steady and fits your personal eating plan.

Dried Fruit and Portion Awareness

Dried fruit is a sweet, chewy snack that still offers some fiber and nutrients, but it’s important to be aware that it’s more concentrated in natural sugar than fresh fruit. That means a little goes a long way when you’re trying to keep your blood sugar steady.

Go for options like dried apricots, prunes, or unsweetened raisins, and always check the label for added sugar. Stick to a small portion (usually about one to two tablespoons) and consider pairing it with a handful of nuts or plain Greek yogurt to balance the sugar content. Portion awareness is very important in order to enjoy dried fruit without causing a sharp blood sugar spike.

Work With a Dietitian to Achieve Your Wellness Goals

Making thoughtful snack choices can play a very important role in your blood sugar control and long-term wellness. The right prediabetes snacks help you manage your hunger, keep your energy steady throughout the day, and avoid any blood sugar spikes that may lead to complications down the road.

Choosing healthy snacks for prediabetes (like whole foods with fiber, protein, and fats) sets you up for success. When you plan ahead and keep balanced options on hand, you’ll feel more confident and in control of your daily eating habits.

If you’re unsure where to start or want more personalized guidance, looking into how a dietitian can help is definitely worth exploring. DietitianLive connects you with qualified professional diabetes dietitians who can build a snack plan that fits your lifestyle, food preferences, and health goals.

Whether you’re looking for accountability, nutrition tips, or a long-term plan, DietitianLive can help you feel more empowered in your prediabetes journey. Book your consultation today.

Frequently Asked Questions

Can I eat popcorn if I am prediabetic?

Yes, you can eat popcorn if you’re prediabetic! Just keep it plain and properly portioned. Air-popped popcorn is a grain, which means it can be a satisfying, low-calorie snack that doesn’t spike blood sugar when eaten in moderation.

Avoid flavored or heavily salted varieties, and skip packaged foods that contain added butter or sugar.

Pairing popcorn with a small amount of protein or healthy fat, like a few almonds or a sprinkle of olive oil, can help stabilize blood sugar.

What is the number one snack to lower blood sugar?

There’s no single “magic” snack, but a great go-to option is a combination of fiber and protein. A small serving of apple slices with natural peanut butter or a boiled egg with a few whole grain crackers works well.

These snacks are slow to digest, which helps manage blood sugar levels. Canned tuna on cucumber slices, Greek yogurt with cinnamon, or a handful of almonds are also excellent diabetes friendly snacks.

What can help stabilize blood sugar?

To help stabilize blood sugar, aim for consistent eating patterns with snacks and meals that include protein, fats, and fiber.

Nutritious snacks like hard-boiled eggs, hummus with veggies, or unsweetened yogurt with chia seeds can meet this goal.

Staying hydrated with water or a splash of lime juice also helps. Limit high-sugar and high-carb packaged foods, and keep your total energy intake consistent.

Regular movement, balanced meals, and smart diet tips all contribute to better blood sugar stability throughout the day.

What does blood sugar management mean?

Blood sugar management means keeping your blood glucose levels within a healthy range throughout the day. This means making thoughtful food choices, managing meal timing, staying active, and avoiding extreme highs or lows.

When you manage blood sugar levels properly, you lower your risk of complications like heart health problems and diabetes progression.

Tools like the glycemic index, blood sugar monitoring, and balanced eating all play a role in healthy sugar levels.

The American Diabetes Association offers guidance on how to stay on track with simple and realistic lifestyle strategies.

What are polyunsaturated fats?

Polyunsaturated fats are a type of fat found in foods like fatty fish, walnuts, flaxseeds, and oils such as sunflower and corn oil.

These fats can help lower bad cholesterol, reduce inflammation, and improve heart health. Replacing saturated fats (often found in fried and packaged foods) with better sources of fats may also help stabilize sugar.

Including a mix of these fats can be part of a balanced plan to manage weight gain or encourage healthy weight loss, depending on your individual needs.

What is diabetes?

Diabetes is a chronic condition that affects how your body processes blood glucose. It happens when your body either doesn’t produce enough insulin or doesn’t use insulin properly.

This leads to high blood glucose levels over time, which can damage organs and lead to complications. Learning what is diabetes and how it works is an important step in preventing or managing it.

There are different types of diabetes, including type 1 and type 2, and each has its own management strategies.

What fruit is good for diabetes?

There are many fruits that are good for diabetes when eaten in appropriate portions. Examples include berries, apples, pears, and citrus fruits like oranges and grapefruit.

These options are high in fiber, vitamins, and antioxidants, and they have a lower glycemic impact when paired with protein or fat.

What are the best lifestyle changes to manage prediabetes?

The best lifestyle changes to manage prediabetes include eating a balanced diet, increasing daily physical activity, getting regular sleep, and managing stress.

Focus on whole foods, like vegetables, lean proteins, and whole grains, and limit high-sugar packaged foods. Simple swaps, such as using olive oil instead of butter or skim milk in place of full-fat dairy, can also make a difference.

These healthy lifestyle changes can improve energy intake, reduce high sugar levels, and support weight loss goals.