Why balancing your plate can make a real difference in managing diabetes.
You don’t need a perfect diet to make progress. Discover how this easier approach to balanced eating can support your health.
You’re running from one thing to the next, your stomach’s growling, and the only options in sight are vending machines or fast food. Sound familiar?
Busy days can make healthy eating feel impossible. Between work, family, and everything in between, grabbing whatever is quick and convenient often wins out—even if it’s not the best choice for keeping your glucose in range.
The good news? A little planning goes a long way. In this article, we’ll share easy, portable snacking ideas, and we’ll explain how using a continuous glucose monitor (CGM) like the Libre 2 Plus system helps take the guesswork out of healthy snacking409.
We’re here to help you stay on track—no matter how hectic life gets.
Keep reading to learn:
- What makes a snack diabetes-friendly
- Snack ideas for steady glucose
- What to eat when your glucose is low
- Easy tips and tricks for on-the-go snacking
What makes a snack diabetes-friendly?
People used to think snacks were a must for keeping blood glucose steady for people with diabetes. Now we understand that not everyone needs a snack410. Thanks to tools like Libre 2 Plus sytem, people living with diabetes can make informed choices if they choose to snack.
When you’re on the go, it’s tempting to grab whatever’s convenient. But to avoid high glucose levels, it’s important to be mindful of your carb intake—especially because processed snack foods often contain added sugar or carbohydrates412.
1. Choose a combination of protein, healthy fats, and fiber, with or without carbs449.
Choosing snacks with no or low carbohydrates can help you avoid raising your glucose levels412. Healthy snack choices contain protein413, fiber375, and healthy fats414, which work together to slow digestion and prevent glucose spikes380. High-fiber snacks have at least 5g of fiber415 and high-protein snacks have over 10g of protein416.
2. Avoid ultra-processed, high-sugar options412.
Many packaged snacks contain refined carbohydrates and added sugars. Watch for sugars in seemingly healthy snacks like granola bars, flavored yogurts, and trail mixes with sweetened dried fruit417. Note that “sugar-free” doesn’t necessarily mean low calorie or low carb418, and be aware that sugar alcohols like sorbitol and xylitol can raise glucose levels419.
Check ingredient lists to avoid the following417:
- Any “syrup,” like high fructose corn syrup
- A word ending in “ose,” like fructose or maltose
- “Sugar” in the name, such as cane sugar
3. Keep portion sizes in check to prevent glucose spikes423.
It’s easy to overdo snacking throughout the day, leading you to eat more calories than you might realize420. Eating directly from the package can make it harder to track portions, so pre-portion snacks into individual servings421.
Snack portion guidelines
Nuts & seeds
A small handful (1.5 oz)422
Nut butter
A thumb-sized amount (2 tbsp)422
How often should people with diabetes snack?
There’s no one-size-fits-all answer. Some research suggests that eating smaller, more frequent meals may help stabilize glucose and reduce hunger for people with type 2 diabetes425.
On the other hand, time-restricted eating or intermittent fasting has also been linked to improved insulin sensitivity and weight management425,426.
The best approach, whether small, frequent snacks, or structured meals, may depend on your lifestyle, medication regimen, and personal preferences. Use your Libre 2 Plus system to gain insight into what causes your glucose spikes.
7 portable, diabetes-friendly snacks for steady glucose445.
When you’re on the go, easy access to healthy, tasty snacks can make all the difference. Here are some grab-and-go options to keep in your bag, car, or office:
Snacking tips when your glucose levels are low.
If your glucose falls below 3.9 mmol/L or below the level directed by your healthcare provider, you’ll need a quick source of fast-acting carbs to avoid hypoglycemia437. Foods with protein or fat, like chocolate, ice creams, or crackers, won’t raise your glucose quickly enough438. Please speak to your diabetes care provider if you often find yourself snacking to avoid hypos.
Keep one or two of these snacks in your bag, car, or pocket in case of unexpected lows.
1. Glucose tablets or gel packs
These provide a precise dose of glucose (4g per tablet) for rapid absorption.
2. Juice boxes
Juice delivers quick-digesting natural sugars439. Small, shelf-stable juice boxes (apple, orange, or grape) fit easily in a bag.
3. Honey or maple syrup packets
Individual honey or syrup packets440 are easy to carry.
Easy tips for on-the-go, diabetes-friendly snacks
Finding the right snack when you’re on the move doesn’t have to be a challenge. With a little planning and smart choices, you can avoid the temptation of less healthy options.
1. Plan ahead to have preportioned, grab-and-go options410.
- Keep a small snack stash in your bag, car, or desk drawer so you’re never caught off guard.
- Stock up on non-perishable options like mixed nuts, protein bars (with low added sugar), or roasted chickpeas.
2. Double-check nutrition labels441.
- Always check how many servings are contained in a package to make sure you aren’t undercounting carbs or calories.
- Keep added sugar as low as possible, and look for a high daily value of fiber (over 20%).
Using Libre 2 Plus system for healthy snacking
1. If you’re hungry, first check your glucose levels to make sure you are in a safe range to eat a snack according to your healthcare provider’s guided target442.
2. Trying a new snack? Check your glucose before and 2 hours after eating a snack to see how your body reacts387.
3. If a snack causes a noticeable spike, next time adjust portion size or pair it with protein or fiber to slow glucose absorption380.
Learn the snacks that are best for you.
With the Libre 2 Plus system, you can see the impact of every bite of food. It features glucose trend arrows that can show you where you’re headed and what snacks make your glucose rise quickly—or more slowly.
You’ll be able to see reports about:
- Your time in your target glucose range
- Daily glucose patterns
- Your average glucose level
- Any low glucose events
You can also add notes on your glucose graph to record specific snacks, which will give you an overall picture of your body’s response to snacking throughout the day.
Stay in control, even on your busiest days.
Whether you’re rushing between meetings, running errands, or navigating a packed travel schedule, diabetes management doesn’t pause when life gets hectic.
By choosing protein, fiber, and healthy fats and steering clear of high-sugar, processed snacks, you can stay fueled without the rollercoaster of glucose spikes383.
Each time you reach for a snack that supports your health, you’re making progress. It’s not about being perfect—it’s about making small, consistent choices that add up over time.
Join the 7 million people who use the Libre systems worldwide1.
Learn more about the Libre 2 Plus systems today.
Helping you progress is part of the program.
As a member of Libre Care, we will keep you informed about important information designed to enhance your Libre experience.
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