Food & Diet

Surprise Yourself with These Easy to Make, Diabetic-Friendly Snacks 

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  • Fresh Berries With Maple Cream

Calories: 140/serving

Carbohydrates per serving: 31.4g

Make your bowl of fruit extra special by topping it off with low-fat sour cream and some maple syrup. To make the treat extra nutritious consider covering it with low-fat Greek yogurt or low-fat cottage cheese.

Say no to excess carbs and yes to calcium!

As a plus, most of the carbs will be coming from the sugar in the berries. These fruits have a super low G.I. so you won’t have to worry about your blood sugar levels.

  • ¾ cup fat free sour cream
  • ¼ cup maple syrup (you don’t even need to add that much if the berries are particularly sweet)
  • 1 ½ cups assorted berries

Mix maple syrup and sour cream and then top it all over the berries.


  • Cereal Nut Mix

Carbohydrates per serving: 15-20g

This snack will help you keep away from vending machine treats without making you feel deprived. Crunchy, sweet and salty, this cereal nut mix is sure to satisfy your 4 p.m. snack cravings.

  • ½ cup unsweetened miniature shredded wheat cereal
  • 1 tablespoon dried cranberries (pomegranate seeds would be great too)
  • 1 tablespoon roasted pistachio nuts (using salted pistachios is acceptable but if you use the unsalted variety you’ll keep the sodium to 2mg in this recipe)

Mix the ingredients in a resealable bag for a healthy snack on the go. You can even prep all of this a week ahead, swapping out the fruits and nuts. Prepping the snacks ahead of time will make it that much easier to snack healthfully for the rest of the week.


  • Cookies ‘N’ Cream Crunch

Calories: 232

Carbohydrates per serving: 34.2g

Not all ice cream treats are bad for you. This particular recipe is a great snack to help you cool down during the warm summer afternoons without raising your blood sugar levels.

  • 1 package sugar-free chocolate sandwich (6.5 ounce)
  • 1/3 chopped pecans (or any other unsalted, unflavored nuts you prefer)
  • 3 tbsps. melted reduced calorie margarine (the margarine is just to keep the bottom layer of the cookies and nuts intact but if you don’t mind a less than perfect cookie base feel free to skip this ingredient)
  • 1 quart of no sugar added, fat-free ice cream

Take the ice cream out of the freezer before working on anything to allow it to become soft enough to work with. Combine the cookies, pecans and melted butter. Spread the mixture in a 9 inch square pan, spreading it out evenly. Freeze the mixture for 10 minutes. Once that’s done, spread the ice cream above the cookie layer and sprinkle some leftover crumb mixture over the ice cream. Leave it in the freezer for at least 8 hours.


  • Grapes And Grahams

Carbohydrates per serving: 15-20g

This is probably the easiest recipe here and you can whip this up in 2 minutes or less!

  • ¼ cup halved grapes
  • 2 graham squares
  • 1 tbsp. of light cream cheese divided into two portions

Spread half a teaspoon of light cream cheese per graham square. Divide the grapes into two equal portions and then top the graham squares with them. This is a great snack to keep at the office. Just take a small packet of cream cheese and put the graham and grapes in a baggy together.


  • Cantaloupe Sherbet

Calories: 93/serving

Carbohydrates per serving: 18.9g

We are definitely feeling the heat of the summer sun and we just can’t get enough of all these healthy iced treats. This cantaloupe sherbet is ice cold, fruity and nutritious, and can be enjoyed without any guilt.

  • 1 large ripe cantaloupe peeled and roughly chopped
  • 1/3 granulated (measures-like-sugar) calorie-free sweetener
  • 2 tbsps. lemon juice
  • 2 tsps. unflavored gelatin
  • ¼ cup cold water
  • 1 carton vanilla fat-free and sugar-free yogurt (8oz.)

Combine the cantaloupe, sweetener and lemon juice in a blender or food processor and process until smooth.

Sprinkle unflavored gelatin over cold water in a saucepan. Stir. Let it stand for a minute before heating over low-heat. Once the gelatin dissolves, add the gelatin to the cantaloupe mixture along with the yogurt. Stir until smooth. Pour the mixture into an 8 inch square pan and freeze until almost firm. After it has firmed a little bit you can either scrape the mixture with a fork or transfer it into a big bowl and then beat with a mixer until it’s fluffy.

Freeze the mixture again until it has firmed up and it’s ready to be devoured!