Tips to remember: 

• Monitor portion sizes. Use measuring cups and spoons if needed.

• Read labels and don’t forget to count the snack carbs into your overall meal plan.

• Avoid snacking in front of the TV, computer, or while driving.

• Stock up on healthy options and keep unhealthy foods out of the house.

• Try to include protein when eating a higher carbohydrate snack. This can help with blood sugar control.

“Free” Snacks with less than 5 grams of carbohydrate (no more than 3 servings per day)

• 1 to 2 ounce(s) of skinless chicken or turkey breast, fish, lean beef, or pork

• 1⁄4 cup dry roasted nuts, such as peanuts, almonds, or pecans

• 3 celery sticks, 5 baby carrots, 5 cherry tomatoes + 1 Tbsp peanut butter or ranch dressing

• 1 hard-boiled egg

• 1 small salad tossed with 1 tsp of vinegar and oil or 1 Tbsp light dressing

• 1 sugar-free popsicle

• 1⁄2 cup sugar-free gelatin topped with 1 Tbsp of light whipped cream

• 2 saltine crackers or 10 small cheese-flavored crackers

• 1 piece of string cheese or reduced-fat cheese stick

• 2 Tbsps pumpkin seeds or sunflower seeds

• Tuna, chicken, or egg salad with 2-3 wheat crackers

• 1 cup sugar-free hot cocoa

• 1 cup low sodium broth

Snacks with around 15 grams of carbohydrate

• 5 to 6 whole wheat crackers + 1 oz of reduced-fat cheese or 1 Tbsp peanut butter

• 1⁄2 cup cottage cheese + 1⁄2 cup canned (no sugar added) fruit or 3⁄4 cup fresh fruit

• 1 cup chicken noodle, tomato (made with water), or vegetable soup (sprinkle with cheese or stir in

  some peanut butter to add protein)

• 3 cups light popcorn (sprinkle with 1 oz finely grated reduced-fat cheese)

• 1/3 cup hummus + 1 cup raw fresh cut veggies

• 1 cheese quesadilla = (6-inch corn or whole wheat tortilla + 1 oz shredded cheese + 1⁄4 cup salsa)

• 2 rice cakes (4-inch) + 1 Tbsp peanut butter + 1 tsp low sugar jelly

• 1⁄2 turkey sandwich (1 slice whole wheat bread + 2 oz turkey + lettuce + tomato + mustard)

• 1⁄2 cup tuna salad + 6 saltine crackers

• 6 oz container of light Greek yogurt

• Protein Bar or Shake (should have: 7gm protein or more, 20 gm carb or less, and 3 gm fiber or more)

• 3 graham cracker squares + 1 Tbsp peanut butter

• Small piece of fruit + low-fat string cheese or 1 Tbsp peanut butter

• 15 grapes + 1 oz reduced fat cheese cubes + 6-10 nuts

• 2 stalks of celery with 2 Tbsps peanut butter and 2 Tbsps raisins

• Smoothie with 1 cup unsweetened almond milk + 1⁄2 cup frozen fruit + 1 cup greens + protein powder

• 1 slice whole wheat toast topped with ricotta cheese, avocado, and tomato

• 1 whole wheat sandwich thin round + deli meat + cheese

DUHS Patient Education Governance Council approved 4/2021
Carbohydrate Controlled Snack Ideas
Developed and approved specifically for DUHS patients and their loved ones. Not intended for distribution or use by individuals outside of Duke Health

Flesch-Kincaid: 8.7

Adult Diabetes Education