Type 2 diabetes is a condition that affects sugar (glucose) metabolism in the bloodstream. This chronic condition occurs when the body either resists the effects of insulin or doesn’t produce enough to maintain normal glucose levels. Symptoms can include increased thirst, frequent urination, increased hunger, unintended weight loss, fatigue, blurred vision, slow-healing sores, frequent infections, and patches of darkened skin. Various types of medications can be used to help treat and manage type 2 diabetes, as well as managing nutrition.

Below is a list of healthful snacks that can be included in a type 2 diabetes diet or any low-sugar diet:

1. Nuts

According to the American Diabetes Association, nuts are a great snack for people who have type 2 diabetes. This is because nuts contain high amounts of certain fats that are beneficial, primarily unsaturated fats, which are known to protect organs and support cell growth. They are also a good source of protein, fiber, vitamin E, antioxidants, and carotenoids. However, it’s best to avoid salted nuts, as too much sodium can lead to complications. Instead, opt for unsalted almonds, walnuts, cashews, pistachios, and peanuts.

2. Hard boiled eggs

In addition to nuts, the American Diabetes Association also recommends eggs as friendly food for individuals who have diabetes. They are low in carbohydrates and, therefore, won’t raise blood sugar too much. However, individuals with diabetes will want to be aware of not consuming too many eggs as they are high in cholesterol. Despite this, just one egg has 7 grams of protein and also is a good source of potassium, which is beneficial for nerve and muscle health.

3. Low-fat cheese

Cheese is a great snack option for people with diabetes due to its low glycemic index, which means that it releases glucose slowly and will not trigger blood glucose spikes. However, diabetics need to consider the fat and salt content of the specific types of cheese they choose and aim for varieties that are lower in fat and sodium. Cheese can also help fight inflammation and reduce blood pressure. Halloumi, brie, gruyere, paneer, and romano are all good choices for diabetic individuals.

4. Hummus and veggies

Veggies and hummus are a great snack combination for pretty much everyone, thanks in large part to their high fiber content, vitamins, minerals, and not to mention 3 grams of protein per tablespoon. But even better for people with type 2 diabetes, this combination of nutrients can help control blood sugar. Studies have shown that individuals who consumed hummus during a meal had four times lower blood sugar and insulin levels than those who consumed white bread.

5. Air popped popcorn

Low in calories and high in fiber, popcorn is a great snack option for people with diabetes. Obviously, popcorn does contain a lot of carbohydrates, so it’s a snack that should be enjoyed with some precautions. The type of popcorn, cooking method and serving size should all be taken into account. Air-popped popcorn is the best option based on its glycemic index.