If you have diabetes, choosing nutrient-rich snacks can help promote fullness without causing your blood sugar to spike. These can include avocados, chickpeas, and almonds. Read on for 20 snack ideas.

One large hard-boiled egg provides 6.3 grams of protein and around half a gram of carbs. The protein helps prevent your blood sugar from rising too high after eating.

Eggs can also promote fullness, which may help lower calorie intake and lead to weight loss.

Berries are a great source of fiber. For example, a 1-cup (150-gram) serving of blueberries provides 3.6 grams of fiber, which helps slow digestion and stabilize blood sugar levels after eating.

Yogurt is also associated with a lower risk of type 2 diabetes. This is partly due to the probiotics it contains, which may improve your body’s ability to metabolize foods with sugar.

One cup of blueberries with one 156-gram container of plain nonfat Greek yogurt contains 27.38 grams of carbs.

Almonds may benefit heart health in people with diabetes by reducing LDL (bad) cholesterol levels. They also contain a good amount of magnesium, which is important for proper glucose metabolism.

A 28-gram handful of unsalted almonds contains just under 6 grams of carbs and almost 3 grams of fiber.

Hummus has a small amount of protein and fat. This may benefit blood sugar management in people with diabetes.

One small 2020 study with 39 adults found that those who consumed hummus as an afternoon snack reduced blood glucose and increased satiety. However, this study did not include people with diabetes. More research on hummus is needed in individuals with diabetes.

Two tablespoons of hummus and 100 grams of baby carrots contains 15 grams of carbs.

The high fiber content and monounsaturated fatty acids in avocados may help lower blood sugar levels.

One 2023 study involving Hispanic and Latino individuals with type 2 diabetes found that consuming avocado was associated with lower HbA1c and fasting blood sugar.

One hundred grams of avocado contains around 8 grams of carbs.

Apples and peanut butter are high in fiber. One medium apple combined with 2 tablespoons (32 grams) of peanut butter provides 34.74 grams of carbs and around 6 grams of fiber.

Most beef sticks provide around 6 grams of protein per ounce (28 grams), which may help keep your blood sugar under control. There is around 1 gram of carbs in an ounce.

Beef sticks can be high in sodium, though, which can lead to high blood pressure in some people if consumed in excess. If you eat beef sticks, make sure to consume them in moderation.

In a 1/2 cup (82-gram) serving of chickpeas, there are about 7 grams of protein, 6 grams of fiber, and 22.45 grams of carbs.

One way to make chickpeas easy to snack on is by roasting them, which makes them crunchy and convenient. Try roasting them with olive oil and seasonings of your choice.

Turkey roll-ups have low carb and high protein contents, which can help prevent your blood sugar levels from rising too high.

The protein in turkey roll-ups may help lower your appetite.

To make a turkey roll-up, simply spread a tablespoon (about 10 grams) of cream cheese onto a slice of turkey and wrap it around sliced non-starchy veggies, such as cucumbers or bell peppers.

There are around 7 grams of carbs in 10 grams of cream cheese, a slice of turkey breast, and 100 grams of red bell peppers.

A half-cup (about 112-gram) serving of small-curd cottage cheese provides almost 13 grams of protein and 4 grams of carbs.

According to a 2019 review of studies, dairy products can decrease insulin resistance and improve weight loss.

While crackers can be high in carbs, the protein in the cheese and fiber in the crackers may prevent them from spiking your blood sugar.

Make sure you choose your crackers carefully, as many brands are high in refined flour and added sugar, which may negatively affect blood sugar levels.

To avoid these ingredients, choose crackers made with 100% whole grains.

Three ounces (85 grams) of canned tuna provides around 21 grams of protein and no carbs.

Additionally, tuna provides small amounts of omega-3 fatty acids, which have been shown to lower inflammation and improve cholesterol levels.

Tuna salad is made by combining tuna with mayonnaise and other ingredients, such as celery and onions. You can increase the protein by swapping the mayonnaise for cottage cheese or Greek yogurt.

There are around 2 grams of carbs in 85 grams of canned tuna with 1 tablespoon of light mayonnaise.

Three cups (24 grams) of air-popped popcorn contains 93 calories and 3 grams of fiber.

However, it is higher in carbs, at around 18 grams for 3 cups. Try pairing it with a high protein food, such as a handful of dry-roasted peanuts or cheese cubes.

Keep in mind that microwave popcorn can be high in salt and fat. To avoid this, you can make your own using an air popper or on the stove.

Chia seed pudding is made by soaking chia seeds in milk until the mixture achieves a pudding-like consistency.

Chia seeds are rich in many nutrients that help stabilize blood sugar, including protein and fiber.

Energy bites are made by combining and rolling ingredients of your choice into balls. This recipe for matcha superfood energy bites contains only 13 grams of net carbs per serving.

Since black beans contain fiber and protein, eating them may prevent blood sugar spikes and help lower insulin levels after meals.

To make black bean salad, combine:

One-quarter of this recipe contains around 9 grams of carbs.

Trail mix is a snack made by combining nuts, seeds, and dried fruit.

A 1-ounce (28-gram) serving of trail mix provides 12.7 grams of carbs and almost 4 grams of protein. It also provides some healthy fats and fiber from the nuts and seeds.

Trail mix is high in calories, so limit eating too much trail mix at once. A reasonable serving size is about a handful.

There are 14 grams of protein, 8 grams of carbs, and 8 grams of fiber in a cup (155 grams) of edamame.

Compounds found in soy called isoflavones may improve cardiovascular risk factors in people with diabetes. However, more research is needed.

Many store-bought protein bars are high in added sugar, so it’s beneficial to make your own. Homemade protein bars can include filling ingredients like nut butters and protein powder.

Celery sticks are very low in calories, providing 17 calories per 100 grams.

Adding a tablespoon or two (about 16 to 32 grams) of peanut butter to celery sticks adds some extra protein and fiber.

One hundred grams of celery and 2 tablespoons of peanut butter contain around 10 grams of carbs.

There are plenty of healthy and tasty snack options if you have diabetes.

A good rule of thumb is to choose foods that are high in protein, fiber, and healthy fats, such as the foods listed in this article, which help maintain healthy blood sugar levels.

For more tips, download Healthline’s Bezzy T2D app to connect with real people living with type 2 diabetes.