Sweet snacks that may be suitable for people with diabetes include dark chocolate, pears, grapes, trail mix, and more.

If you have diabetes, finding sweet treats that are low in carbs and added sugar can be a challenge.

Not only that, but selecting snacks that are also high in fiber, protein, and heart-healthy fats to support better blood sugar control can be even more difficult.

There are plenty of nutritious options available, including many that you can make at home using just a few ingredients. It is best to speak with a medical professional for guidance before adding any of these foods to your diet.

Here are 12 simple sweet snacks and treats for people with diabetes.

The foods below don’t need any preparation and are therefore very quick, portable, and handy.

1. Dark chocolate

When enjoying it in moderation, dark chocolate can be a delicious and potentially healthy way to satisfy your sweet tooth.

It’s especially rich in flavonoids, a type of plant compound that may help reduce insulin resistance and protect against heart problems for people with type 2 diabetes.

Plus, it’s lower in sugar, carbs, and calories than milk chocolate, with just 13 grams (g) of carbohydrates in each 1-ounce (28g ) serving.

Consider looking for dark chocolate with cocoa content of at least 70%.

2. Pears

Pears are a source of fiber, offering over 4 g of fiber in each 1-cup (140 g) serving.

Fiber slows the absorption of sugar in the bloodstream, which can stabilize blood sugar levels after eating.

You can consume a pear as it is for a sweet and simple snack or cut it into thin, chip-like slices and bake them for an extra bit of crunch.

3. Apples

Apples are versatile, delicious, and nutritious, with 27.6 g of carbs and 4.8 g of fiber in one medium apple.

They also have a low glycemic index, which is a measure of how much certain foods affect blood sugar levels.

A small 2019 study found that consuming an apple before eating rice helped reduce after-meal blood sugar levels, compared with eating rice alone, among women without diabetes.

Try slicing apples and adding a bit of cinnamon for an easy snack on the go, or pair with some peanut butter to boost your intake of protein and healthy fats.

4. Grapes

Like other types of fruit, grapes can be a healthy, high fiber treat for people with diabetes.

Each half-cup (75 g) serving contains about 0.6 g of fiber and 13.6 g of carbs.

Red grapes are also loaded with antioxidants and polyphenols, which may help decrease oxidative stress and protect against health complications related to diabetes.

For a sweet and refreshing snack, enjoy fresh grapes or try freezing them overnight.

5. Greek yogurt

With 19.9 g of protein in each 7 oz (200 g) serving, Greek yogurt can be an excellent snack option for people with diabetes.

Increasing your intake of protein could help reduce appetite.

Some research suggests that consuming yogurt fortified with vitamin D may help improve blood sugar management in people with diabetes, though more research is necessary.

It’s best to opt for plain Greek yogurt and sweeten it at home with your favorite fruits, along with a sprinkle of cinnamon or pumpkin pie spice.

Below are some great snack options that may need a bit of preparation but are still quick and easy to make and grab when you’re on the go.

6. Chia pudding

Chia pudding is delicious and easy to make using just a few simple ingredients.

It features chia seeds, a nutritious ingredient that provides a source of fiber, protein, and omega-3 fatty acids.

According to a 2018 review of 12 studies, adding chia seeds to your diet may be associated with lower blood sugar levels and reductions in diastolic blood pressure.

To make chia pudding at home, combine half a cup, or 120 milliliters (mL), of almond, oat, or coconut milk with 2 tablespoons (25 g) of chia seeds and a bit of honey or maple syrup in a jar.

You can also top the pudding with your favorite fruits and then cover and leave it in the refrigerator to set for at least 2 hours.

7. Low carb energy bites

Low carb energy bites are convenient, portable snacks that you can easily customize to fit your personal food preferences.

They typically include nuts like almonds or cashews, which are sources of fiber and protein.

A 2019 review of 40 studies showed that consumption of tree nuts may be linked to lower levels of fasting insulin and reduced insulin resistance, both of which could help support better blood sugar control.

To get started, add a half-cup (70 g) of almonds and a half-cup (70 g) of cashews to a food processor, along with 1 cup (200 g) of Medjool dates, sea salt, and a drizzle of vanilla extract. This may make around 6 to 8 servings.

If you’re feeling creative, you can also experiment with other ingredients, such as shredded coconut, cocoa powder, nut butter, flaxseeds, or protein powder.

Blend the mixture until well combined, then divide into small balls and place on a lined baking sheet or plate. Refrigerate for at least 20 minutes until firm, and enjoy.

8. Cottage cheese fruit bowl

Cottage cheese and fruit are great snacks that provides plenty of protein and fiber in each serving.

Some research suggests that low fat dairy products, such as cottage cheese, may be beneficial for improving insulin resistance and decreasing both body weight and belly fat.

A 2017 study that included 30,300 people with diabetes also showed that increased fruit intake may be associated with a reduced risk of vascular complications.

For a delicious snack or dessert, combine a few tablespoons of cottage cheese with your favorite fruits, such as apples, strawberries, blueberries, or kiwi.

9. Trail mix

Trail mix is portable, convenient, and completely customizable, making it a great snack for people with diabetes.

However, because many store-bought varieties are high in carbs and added sugar, it may be better to make them at home.

Most recipes call for nuts and seeds such as:

These are all sources of protein.

You can also sweeten it up with small amounts of dark chocolate and dried fruit.

10. Banana “ice cream”

Banana “ice cream” is easy to make and requires just one simple ingredient: bananas.

Bananas are a good source of fiber and have a low to medium glycemic index, which may be beneficial for regulating blood sugar levels.

To make banana ice cream at home, slice a ripe banana, place it in an airtight container, and freeze it for at least 2 to 3 hours.

Next, blend the frozen banana in a food processor or blender until it reaches a smooth, soft-serve consistency. Enjoy as it is, or transfer to another container and freeze until it becomes firmer and more solid.

11. Protein smoothie

Smoothies can be a quick and easy way to squeeze some extra fiber and protein into your diet while also satisfying your sweet tooth.

You can use ingredients such as whey protein, which can help slow the emptying of the stomach and stimulate the secretion of insulin to promote better blood sugar management.

You can also add leafy greens such as spinach, a source of fiber.

To whip up your own protein smoothie at home, blend your choice of unsweetened milk, protein powder, leafy greens, and high fiber fruits, and enjoy.

12. Cinnamon-roasted chickpeas

Chickpeas are incredibly nutrient dense, providing a source of protein, fiber, and folate with each serving.

A small 2016 study showed that consuming chickpeas before a meal significantly decreased after-meal blood sugar levels and energy intake, compared with a control group.

A 2017 study had similar findings, noting that eating chickpeas with white rice improved blood sugar levels, compared with eating white rice alone.

You can make cinnamon-roasted chickpeas by draining canned chickpeas and then tossing them in coconut oil, cinnamon, salt, and a bit of honey. Bake them at 400°F (204°C) for 15 to 20 minutes.

There are many healthy and nutritious sweet treats and snacks that you can enjoy as part of a balanced diet if you have diabetes. Examples include dark chocolate, pears, grapes, trail mix, and cinnamon roasted chickpeas.

Ideally, look for foods that are low in added sugar and high in protein and fiber.

You can use the list above to help you start. Feel free to experiment with other foods to find what works for you. Speak with a medical professional for recommendations based on individual circumstances.