When you’re taking semaglutide for type 2 diabetes, knowing how to snack right is a smart skill to have. Not only are healthy snacks a way to wedge more nutrients into your day—important when your appetite has gotten smaller—they can also help maximize the benefits of the medication. So, what are good snacks for diabetics?
The good news is that there’s no special diet or single regimen to follow. Many of the same guidelines for a healthy diet in general (check out our guide to the seven best foods to eat) will support the effects of semaglutide.
“When taking semaglutide, your hunger and appetite are likely much lower than you’re used to, meaning you may fill up more quickly at meals,” explains Amy Margulies, LDN, certified diabetes care and education specialist and owner of The Rebellious RD. “Snacks can help provide your body with needed energy between meals, as well as help keep your blood sugar level stable.”
Choosing nutritious foods, though, shouldn’t mean sacrificing flavor, Margulies emphasizes. There are plenty of snack options that taste delicious and help you nourish your body with sustainable energy and nutrients.
How to choose the right snack when taking semaglutide
Wondering where to start? According to Linda Khoshaba, DO, naturopathic endocrinologist and founder of Natural Endocrinology Specialists (NES), the smartest snacks offer:
- Blood sugar stability: To avoid rapid spikes and crashes.
- Nutrient density: To maximize nutritional value per calorie.
- Portion control: To help prevent overeating.
- Individual tolerance: To help you sidestep gastrointestinal side effects of semaglutide.
With these factors in mind, Dr. Khoshaba offers some other general tips:
- Prioritize whole foods: Choose snacks that are minimally processed and packed with nutrients.
- Combine protein and fiber: This combination helps stabilize blood sugar levels.
- Listen to your body: Pay attention to hunger cues and possible emotional eating.
- Experiment and find what works for you: Be open to trying new foods.
Healthy diet + Semaglutide = Proven way to lose weight
What are good snacks for diabetics?
These ideas from nutrition experts and top health groups will give you plenty of snack inspiration:
1. Produce + protein combos
To support weight loss and overall health, produce and protein are a winning snack team.
“Produce is low in calories but rich in filling fiber and fluid, while high-protein foods help you feel satisfied for longer,” says Margulies. “As a bonus, you’ll add vitamins, minerals, and yummy flavors to your day.”
Plus, the fiber can help with constipation, a common side effect of semaglutide. And protein is important for countering possible muscle loss from the med.
Some balanced combos that Margulies recommends:
- 1/4 cup of part-skim ricotta cheese + a medium-sized pear
- 5.3 ounces of Greek yogurt + 3/4 cup of blueberries
- 1/4 cup of pistachios + a small apple
- 2 squares of dark chocolate + 4 apricots
- 1/2 cup low-fat cottage cheese + a cup of cubed pineapple
- 1/4 cup hummus + carrots
- Snack-size guacamole + celery
- Hard-boiled egg + red pepper slices
2. High-fiber fruits
Grab a mix of berries at the store: Blueberries, raspberries, strawberries, and blackberries all offer a multitude of benefits for people taking semaglutide.
Loaded with antioxidants, vitamins C and K, and manganese, berries are among the healthiest snacks you can eat, says the American Diabetes Association (ADA). They’re low in carbohydrates and high in fiber. Plus, a diet rich in fruit is linked to maintaining a healthy weight, studies show.
And remember those perennial fruit stars, apples and pears: They’re great for digestive health and managing blood sugar levels.
3. Greek yogurt
Greek yogurt is packed with calcium, vitamin D, protein, and good-for-your-gut probiotics, according to Cleveland Clinic. This makes it an excellent and versatile snack choice when you’re taking semaglutide.
Skip those that are high in sugar and opt for a plain, unsweetened version. You can flavor it yourself—and add a nutritional boost—with a sprinkle of fresh or frozen fruit, low-sugar granola, nut butter, chia seeds, or ground flaxseed. You can also put a dollop in a smoothie, or use instead of mayo in tuna salad.
4. Nuts and nut butters
These snacks pack in protein and healthy fats, which help keep you feeling full between meals, says the American Heart Association.
“Nuts and nut butters are also good sources of nutrients like vitamin E and zinc, which boost immunity,” says Dr. Khoshaba. “Since they’re high in calories, however, it’s smart to be mindful of portion size.”
Almonds, cashews, macadamia nuts, and walnuts are all great snacks—just one 1-ounce serving of almonds, for example, provides over 15 nutrients. Pistachios are another option, with plenty of protein and fiber to keep you feeling satisfied. Plus, they’re a great source of magnesium, which research shows can improve insulin sensitivity.
You can roast and season your own nuts, suggests the ADA, to cut down on the added sodium in some packaged nuts.
5. Popcorn
Many dietitians consider popcorn a great whole-grain snack for those with type 2 diabetes. Just be sure to avoid microwave popcorn and unhealthy toppings, like butter and salt, and instead pop your own kernels.
Jessica DeGore, a registered dietitian and diabetes care and education specialist, recommends popping the kernels in a healthy fat like olive oil. There are endless ways to get creative with nutritious flavor, she adds. Try topping your popcorn with cinnamon and maple syrup, garlic and basil, or either parmesan cheese or nutritional yeast.
6. Hummus with veggies
The ADA includes hummus on its list of the best plant-based proteins because of its quality protein, healthy fats, and fiber. Use it as a dip for raw veggies—carrots and cukes, of course. But also try peppers, broccoli, jicama, and mushrooms. Or top a salad with a spoonful, and spread it on a turkey sandwich instead of mayo. (Yes, a salad or a half-sandwich can be a snack!)
7. Dark chocolate
Fantastic news for chocolate lovers: Dark chocolate has a low glycemic index. This means it will satisfy your sweet tooth but won’t spike your blood sugar as quickly as other sweets. It’s also been linked in research to improved insulin sensitivity levels.
“Its rich antioxidants and healthy fat content can help curb cravings, making it easier to manage weight while on semaglutide,” says Margulies. She suggests you choose dark chocolate that has at least 70% cacao, and to keep an eye on portion size.
The key to smart snacking: preparation
Prepping ahead of time is one of the best strategies for making healthy snack choices, says Margulies. She recommends jotting down a shopping list before going to the store and readying snacks for the next day each evening. (The same applies to these healthy lunches you’ve got to try!)
“Semaglutide can change what time you feel hungry, so you want to make sure your snacks are available and prepped,” she says. “Skipping them or grabbing something less healthy won’t satisfy your hunger in the short-term, or help you reach and maintain your weight loss goal in the long-term.”
Remember, there’s no one-size-fits-all eating plan for individuals taking semaglutide. Be sure to talk to your doctor about the best snack options and portions for your condition and treatment.
If you think a weight loss medication like semaglutide might be right for you, chat with a ReflexMD Wellness Advisor now. Or take our short quiz to see if you qualify.
