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A tasty snack at your desk or in the break room can shake up office monotony and give you an energy boost for the work to come. But when you have type 2 diabetes, it can feel tricky to find easy-to-pack snacks that won’t spike your blood sugar.
“This combination provides protein to help keep you full and satisfied, along with carbohydrates that naturally come packaged with fiber, vitamins, minerals, and antioxidants,” says Malone. “The fiber helps slow digestion and supports more stable blood sugar levels.”
But you don’t have to focus on what to leave out — instead, look for snacks that combine protein, fiber, and minimally processed foods.
1. Banana With a Protein Bar
Protein bars can offer high fiber and protein. Eaten with a small or medium–size banana, the protein bar slows digestion of the banana’s carbohydrates, which helps you feel full longer and doesn’t spike your blood sugar.
“Look for [mini] bars with around 6 to 10 grams (g) of protein (more if you are going for the full size) and minimal added sugar,” says Malone, who recommends Perfect Bar Snack Size.
Be careful to choose protein bars with low added sugar, says Diane Lindsay-Adler, RDN, an assistant professor of pediatrics at New York Medical College and a registered dietitian-nutritionist at Boston Children’s Health Physicians in Valhalla, New York.
You can see how much added sugar a bar has by checking the nutrition label. Next to added sugar, it should show how many grams it contains per serving, followed by a percentage of your daily value based on a 2,000-calorie-per-day diet.
For example, if the label says “4 percent” next to added sugar, that means that a serving of that food will give you 4 percent of all the added sugar you should eat that day. Anything under 5 percent is considered a low source of added sugars, so you can use that as a guide when shopping.
“For a snack, aim for less than 15 g of carbs,” says Mary Mosquera Cochran, RD, a registered dietitian at the Ohio State University Wexner Medical Center in Columbus.
2. Apple or Pear With Nut Butter
Pears and apples eaten with nut butter pack a diabetes-friendly nutrient punch. “Fresh fruit provides fiber, while nut butter contributes protein and healthy fats for a more balanced snack,” says Lindsay-Adler.
- Almond butter
- Cashew butter
- Peanut butter
They also have a long shelf life (up to three months, once opened), so you can keep them at your desk.
3. Cottage Cheese With Cherry Tomatoes
If you have access to a refrigerator at work, you can include high-protein dairy snacks like cottage cheese. “Cottage cheese provides protein with relatively few carbohydrates,” says Malone.
4. Greek Yogurt With Berries
Greek yogurt offers protein and additional nutrients, and berries offer fiber, vitamins, minerals, and anti-inflammatory ingredients.
“Berries provide fiber and antioxidants while being lower in sugar than many other fruits,” says Malone. “The protein and fiber combination helps promote steady blood sugar levels.”
For the best nutrition-to-calorie and sugar ratios, choose nonfat plain Greek yogurt.
To add flavor and natural sweetness, stir in some berries like these:
- Blackberries
- Black currants
- Blueberries
- Cranberries
- Raspberries
- Strawberries
5. Cucumbers With Tuna Salad on High-Fiber Crackers
Choose high-fiber crackers, says Dr. Cochran. “Look for options with chia or flaxseeds and whole grains.” Some crackers may say “made with whole grain,” but those can include a lot of refined grains.
If your favorite cracker box doesn’t say what percent whole grain they use, check to make sure the ingredient list includes one of these:
- Whole-wheat flour
- Whole rye flour
- Brown rice flour
Ingredients like “wheat flour” or “rice flour” mean it’s not truly a whole-grain option.
6. Air-Popped Popcorn With Roasted Edamame
As a whole grain, popcorn is also a good source of fiber,” says Lindsay-Adler. In fact, one serving of popcorn delivers about 15 percent of the fiber you need in a day.
“Pairing it with a protein source creates a more satisfying snack that can help support stable blood sugar levels.” For the most nutritional value, go for air-popped popcorn over microwave bags.
7. Jerky With a Kale and Spinach Salad
Meat jerky is high in protein and shelf-stable, says Cochran. Paired with fresh veggies, this snack can also add antioxidants to the mix, says Cochran.
Antioxidants protect your cells from damage and can help prevent diabetes complications like vision problems and nerve pain.
You can get antioxidants from vegetables like:
- Kale
- Spinach
- Brussels sprouts
- Broccoli
- Beets
- Bell peppers
8. Turkey Roll-Ups
Turkey slices rolled around strips of cucumber or bell pepper strips make a tasty, protein-rich snack, says Lindsay-Adler. The protein comes from the turkey, which is also low in fat and high in vitamins and minerals.
For the healthiest, least-processed option, look for turkey that’s low in sodium, saturated fat, and nitrates. If possible, choose fresh deli meat over prepackaged.
Green bell peppers have a very low calorie count but deliver a lot of fiber. This combination helps your blood sugar stay stable as you digest this snack. Bell peppers also have vital nutrients like vitamin C and potassium.
9. Hummus With Cauliflower
Hummus offers protein and healthy fats. And nonstarchy vegetables like cauliflower and broccoli can help you feel full longer.
You can buy hummus from your local grocery store or make your own with a blender or food processor. Remember to choose low-sodium chickpeas as you gather your ingredients.
10. Lean Meat Stick With Baby Bell Peppers
For another easy-to-pack snack idea, choose a lean meat stick and baby bell peppers, which require no slicing or prep. “Lean meat sticks are portable and shelf-stable, making them ideal for work,” says Malone.
Note that like jerky, meat sticks are considered a processed meat and are associated with potential health risks. The healthiest meat sticks are the least processed. Lindsay-Adler recommends Archer or Chomps beef sticks.
11. Ready-to-Drink Protein Shake With an Apple
Packing a protein shake can be an easy option for busy days, says Malone, who recommends pairing this with an apple for added fiber.
When you choose a protein shake, aim for these nutritional limits per serving:
- About 100 to 200 calories
- At least 15 g of protein per 100 calories
- Less than 5 g of added sugar
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