Healthy snacks for prediabetes

What makes a snack a good fit?

Three questions cover most of it. Does it bring protein or fat, not just carbs? Does it bring fiber? Is the portion a snack, not a second dinner? A snack does not have to pass all three — an apple on its own is still a fine snack — but the more it leans on refined carbs alone, the more it behaves like dessert.

Easy snacks to keep on hand

• A small handful of almonds, walnuts, pistachios, or mixed nuts.
• Plain Greek yogurt — add berries or cinnamon rather than buying pre-sweetened cups.
• String cheese or a slice of cheese with a few whole-grain crackers.
• Hard-boiled eggs.
• Hummus with carrots, cucumber, peppers, or celery.
• An apple or pear with peanut or almond butter.
• Edamame, salted in the pod.
• Cottage cheese with tomato and pepper, or with a little fruit.
• A small portion of last night's protein — cold chicken counts.
• Roasted chickpeas.
• Tuna or sardines on a couple of whole-grain crackers.
• Half an avocado with salt and lemon.
• Celery with peanut butter.
• Plain popcorn in a modest bowl — fiber, just watch the portion.
• Dark chocolate, a square or two, ideally with nuts.

Which snacks are worth limiting?

Nothing is banned — but sugary drinks, candy, pastries, sweetened granola bars, and big bags of chips are the snacks that most often lean almost entirely on refined carbs and sugar. If you want one, a smaller portion alongside some protein sits easier than the same snack alone. That is a pattern to lean on, not a rule to obsess over.

For how snacks fit into a whole day of eating, see the 7-day prediabetes meal plan example.