When you first get a type 1 or type 2 diabetes diagnosis, your doctor will no doubt remind you how what you eat affects your blood sugar (glucose) levels. You may have to give up snacks full of refined carbohydrates and empty sugars (i.e., chocolate bars, candy, baked goods, etc.), however, eating an array of healthy snacks can do much to keep your blood sugar levels in check and prevent erratic symptoms and complications associated with diabetes.

Consuming the following healthy snack options in between meals can help manage blood sugar safely:

1. Veggies and hummus
Protein rich snacks are always a great option for diabetic patients. Yet when you’re having a small snack, eating animal protein often isn’t an option. Luckily there are several great options for plant based proteins that are low in calories, sugar, and satisfying to boot.  For example, hummus dip is a great snack for patients with diabetes. You can even make your own at home using canned chickpeas, garlic, lemon, and protein rich tahini. Serve with raw sticks of celery, cucumber, carrot, mushrooms, tomatoes, and broccoli and cauliflower bites.

2. Unsalted nut mixes
For a truly satisfying snack between meals, nibble on a handful of almonds, soy nuts, walnuts, peanuts, or pistachios…or mix them together. Most raw nuts are loaded with protein and heart healthy fats so they’ll stabilize blood sugars between meals. You can even make your own trail mix. Just be sure to use unsalted nuts and unsweetened dried fruits (i.e., cranberries and raisins).

3. Meat and cheese roll ups
When you take a slice of lean deli meat (try all natural chicken, turkey or ham), put a piece of sliced cheese in the middle and roll it all up, what do you get? A snack that’s ideal for diabetics.

For one, you eliminate all traces of empty carbohydrates from the mix (bye, bye bread), which can be a sneaky source of blood sugar chaos. Secondly, you’re getting a good source of lean protein in the deli meat (if you’re buying lean and all-natural) as well as from the cheese slice.

4. Nut butter and apples
This snack makes me reminiscent of opening my lunchbox in the school cafeteria and eating apple slices and peanut butter with my friends. This is a great diabetic-friendly snack option because it’s loaded with soluble fiber, protein, and vitamins B, E, and C as well as heart healthy fats. If you’re not a fan of peanut butter, try a natural cashew, sunflower, or almond butter with no sugar or salt added.