A good snack can carry you from lunch to dinner without a blood sugar spike and crash. A poor one, like a granola bar or a flavored coffee drink, can add more sugar than you would guess. This list is for anyone who wants steadier energy, and it is especially useful if you have prediabetes or type 2 diabetes.
The idea behind every pick is the same. The CDC notes that carbohydrates raise blood sugar the most, and that eating carbs with protein, fat or fiber slows how quickly blood sugar rises. So each snack below either keeps carbs low or pairs them with one of those three.
How to read added sugars on a label
The Nutrition Facts label lists Added Sugars on its own line, under Total Sugars. The FDA sets the Daily Value at 50 grams a day on a 2,000-calorie diet. A food with 5% DV or less is a low source; 20% DV or more is a high source.
- New federal guidance (2025-2030): the Dietary Guidelines for Americans, 2025-2030, published in January 2026, say no amount of added sugar is recommended and one meal should contain no more than 10 grams. For snacks, they point to FDA "healthy" limits: about 5 grams of added sugar per serving of a grain snack like crackers, and 2.5 grams per serving of a dairy snack like yogurt.
- Earlier guidance: the 2020-2025 guidelines set added sugars at less than 10% of daily calories. You will still see that number on many labels and websites.
- American Heart Association: no more than about 6 teaspoons (100 calories) of added sugar a day for most women and about 9 teaspoons (150 calories) for most men.
- Hidden names: the new guidelines suggest scanning ingredients for words with "sugar" or "syrup" or that end in "-ose," plus honey, molasses and fruit juice concentrate.
- Natural sugar is different: the sugar in whole fruit and plain milk is not counted as added sugar.
The list
A small handful of unsalted nuts
Best for: Grab-and-go hunger control
Almonds, walnuts, pistachios and peanuts bring protein, fiber and mostly unsaturated fat, with very few carbs. They are filling, so a small amount goes a long way.
- Portion: about 1 ounce, roughly a small handful
- Label tip: pick raw or dry-roasted; honey-roasted and candied nuts carry added sugar
- Pre-portion into small bags so you do not eat from the jar
Plain Greek yogurt
Best for: Protein that feels like a treat
Plain Greek yogurt is high in protein. The sugar you see on a plain container is mostly lactose, which occurs naturally in milk. Flavored cups are where added sugar climbs fast.
- Portion: about 2/3 to 3/4 cup
- Label tip: aim for 0 grams of Added Sugars; flavored yogurts often list 7 grams or more
- Sweeten with a few berries and cinnamon instead of honey
Hard-boiled eggs
Best for: Zero-sugar protein
An egg has almost no carbohydrate and a good dose of protein, and the new guidelines list eggs among the protein foods to prioritize. Boil a batch on Sunday and they are ready for the week.
- Portion: 1 to 2 eggs
- Add salt-free seasoning or everything-bagel seasoning for flavor
- Keep refrigerated and eat within a week
Raw vegetables with hummus
Best for: Crunch with fiber
Carrots, cucumber, bell pepper strips and snap peas are nonstarchy vegetables, the same foods the CDC plate method says should fill half your plate. Hummus adds plant protein and fiber from chickpeas.
- Portion: 1 cup of vegetables with about 2 tablespoons of hummus
- Label tip: most plain hummus has 0 grams of added sugar; dessert-style hummus does not
- Prep vegetables ahead so they are as easy as chips
Cheese with whole-grain crackers
Best for: An afternoon slump
Cheese brings protein and fat that slow the carbs in the crackers. Whole-grain crackers add some fiber, but crackers are still a refined carb for many brands, so keep the portion small.
- Portion: 1 ounce of cheese (about the size of two dice stacked) and 4 to 6 crackers
- Label tip: check that "whole grain" is the first ingredient and added sugar is 5 grams or less
- String cheese and cheese sticks are pre-portioned
Fresh berries
Best for: Satisfying a sweet tooth
Strawberries, blueberries, raspberries and blackberries are among the higher-fiber, lower-sugar fruits. Their sugar is natural, not added, but it still counts as carbohydrate if you track carbs.
- Portion: about 1 cup
- Pair with a few nuts or plain yogurt to slow the rise
- Frozen berries with no added sugar work too
Apple slices with peanut butter
Best for: Kids and adults alike
A whole apple brings fiber that juice does not. Peanut butter adds protein and fat, which helps turn a quick-burning fruit into a longer-lasting snack.
- Portion: 1 small apple with 1 tablespoon of peanut butter
- Label tip: choose peanut butter whose ingredients are just peanuts and maybe salt
- Skip apple juice; the new guidelines say to limit 100% juice
Roasted chickpeas
Best for: A chip swap
Chickpeas are a legume with fiber and plant protein, and roasting them makes them crunchy. Homemade versions with olive oil and spices let you control the salt and sugar.
- Portion: about 1/4 to 1/3 cup
- Label tip: store-bought flavors like cinnamon or honey can carry added sugar
- Roast at home: rinse, dry, toss with oil and spices, bake until crisp
Half an avocado
Best for: Staying full longer
Avocado is rich in fiber and healthy fat and very low in sugar. Eat it with a spoon and a pinch of salt, or spread it on a whole-grain cracker.
- Portion: about half of a medium avocado
- Squeeze lime on the leftover half to slow browning
- It is higher in calories, so keep portions in mind if weight is a goal
Cottage cheese or a tuna pouch
Best for: High protein, low effort
Both are high in protein and nearly free of added sugar in their plain forms. A tuna pouch needs no can opener and fits in a work bag.
- Portion: about 1/2 cup cottage cheese or one 2.5 to 3 ounce pouch
- Label tip: skip cottage cheese cups with fruit on the bottom
- Watch sodium on flavored tuna
Snacks that look healthy but often are not
- Granola and many protein or cereal bars, which can carry as much added sugar as a candy bar
- Flavored yogurts, smoothies and bottled coffee or tea drinks
- Dried fruit with added sugar, and fruit snacks
- Sodas, fruit drinks and energy drinks, which the 2025-2030 guidelines say to avoid
Tips if you have diabetes or prediabetes
Not everyone needs a snack. If your meals keep you steady, snacking can add calories without much benefit. If you take insulin or a sulfonylurea, snacks may be part of your plan to prevent low blood sugar, so do not cut them without talking with your doctor. Our guide to managing type 2 diabetes in primary care covers A1C goals, medicines and monitoring in more depth. If you want structured help with weight, see our guide to medical weight loss options in Davenport, and for doctors who manage diabetes locally, our diabetes care guide.
Call 911 for signs of a severe low or high blood sugar emergency, such as confusion, fainting, a seizure or trouble breathing.
Get a plan that fits you
Snack choices work best when they fit your labs, your medicines and your routine. Dr. Sandeep Pandya and the Elon Health Primary Care team in Davenport can check your A1C with our in-house lab and help you build a plan. Request an appointment or call 352-508-5254, Monday to Friday, 8am to 5pm.