The Best Packaged Snacks for Diabetics
Before we dive in, let’s take a moment to honor the fact that managing diabetes is no small task. Whether you were recently diagnosed or you’ve been walking this path for years, navigating blood sugar, hunger cues, life responsibilities, and diet culture noise all at once can be exhausting. You’re doing your best—and that’s worth celebrating.
This post is here to make snacking a little simpler. You’ll learn why snacks are important for people with diabetes, how to choose satisfying packaged snacks (especially when you’re on-the-go), and we’ll even answer a commonly asked question: Is trail mix actually good for people with diabetes? (Spoiler: YES!)
Why Snacking Is Important for People with Diabetes
Snacking can play a powerful role in blood sugar management. Instead of riding the blood sugar rollercoaster—spikes followed by crashes—incorporating regular snacks can help smooth out that ride. Snacks help prevent large gaps between meals and offer a gentle way to support energy, mood, and blood sugar stability.
For many people with diabetes, eating every 3 to 4 hours can help reduce blood sugar swings and improve overall satisfaction. Of course, this is a guideline, not a rule. Some days your appetite may be lower, other days you might need to snack more often—and all of that is normal. Intuitive eating reminds us to stay connected to our hunger cues, energy levels, and life circumstances. There’s no perfect way to snack—there’s just the way that works for you!
What Makes a Good Snack for people with diabetes?
The goal is satisfaction and support. A satisfying snack not only tastes good, but it also helps keep your blood sugar steady and your energy sustained. This is where food pairing comes in.
Combining carbohydrates with a source of fat, protein, and/or fiber helps slow down digestion and minimizes blood sugar spikes. Think of it as creating a more balanced experience for your body—one that nourishes, not restricts.
For example:
A handful of crackers (carbs) + string cheese (protein/fat)
An apple (carbs/fiber) + almond butter (fat/protein)
A yogurt (carbs/protein) + granola (carbs/fiber)
Let’s apply that to packaged snacks next.
YUMMY Packaged Snacks for Diabetes
(That You Might Actually Enjoy!)
Sometimes you’re out running errands, stuck at your desk, or chasing a toddler around the living room. That’s where packaged snacks come in handy. Here are some intuitive eating–friendly options that are balanced, tasty, and easy to grab:
Chobani Complete Yogurt Shakes – High in protein and convenient on the go
Sargento Balanced Breaks – A perfect trio of nuts, cheese, and fruit or chocolate
RXBAR or Larabar – A source of protein and fiber
Trail mix (more on this below!)
Sabra Guacamole Snackers with crackers or chips
Fairlife Core Power Protein Milk Shake – THIS IS MY FAV!
Whisps Parmesan Cheese Crisps – Super satisfying and goes well with grapes
Individual nut butter packs + a banana or crackers
Seapoint Farms Dry Roasted Edamame – Protein + fiber in one crunchy bite
Is Trail Mix “Good” for Diabetics?
Absolutely. Trail mix can be a great option for people with diabetes.
It offers a powerful combination of:
Carbohydrates (dried fruit, sometimes chocolate or granola)
Fats (nuts, seeds)
Protein (nuts, seeds, sometimes added soy crisps or jerky bits)
This combo helps reduce blood sugar spikes and increases satiety. The fats and proteins slow digestion, giving your body time to handle the carbs in a steady way. You can always try making your own blend!
Some of our favorite store-bought trail mix brands include:
Trader Joe’s Simply the Best Trek Mix
Kirkland Signature Trail Mix
Second Nature Nut Medley Mixes
Power Up Protein Packed Trail Mix
Final Thoughts
Snacking doesn’t have to feel stressful or rigid. When approached through the lens of intuitive eating and compassionate diabetes care, snacks become a tool for nourishment, not control.
Your body is worthy of nourishment, pleasure, and care—no matter your diagnosis or your size.
And if you’re ever in doubt? Start small. Listen to your body. Choose something satisfying. And remember: blood sugar is information, not a grade.
Want more help navigating blood sugar without the food rules?
Check out our E-BOOK: How to Enjoy Carbs Without the Blood Sugar Spike
Or take a peek at our reader-favorite post:
👉 Intuitive Eating and Diabetes: Why You Should Ditch the Diet
Written by: Laurel Ann Deininger-Kimmerly, MS, RD, CDCES