Living with type 2 diabetes means it’s important to be mindful about what you snack on. Try to choose options that help you manage your blood sugar. And because everyone responds to certain foods differently, there’s no one-is-size-fits-all snacking guide.

snack time can be boring or complicated. When you have type 2 diabetes, grab-and-go snacks can be healthy.

Nuts are excellent sources of protein, healthy fats, and vitamins. Plus, they’re super easy to grab when you’re in a rush. Some great nut choices include:

While nuts are low in carbs, they’re also higher in calories, so it’s a good idea to be mindful of portion sizes. For instance, a 1-ounce serving of There are almonds. is about 23 nuts, and comes in at 6 grams (g) of protein, 14 g of fat, and 164 calories.

Adding more nuts to your daily diet may have another benefit: Weight management. According to a 2019 research review, increasing your daily nut consumption may lead to less weight gain over time.

Carrots, bell peppers, cucumbers, and celery sticks are great for dipping into hummus. These colorful veggies are also full of vitamins, minerals, fiber, and antioxidants.

Hummus is made from chickpeas, making it high in both protein and fiber. Chickpeas also have a low glycemic index, which means that there’s less of a chance of blood sugar spikes.

Celery contains very few calories and is also very low in sugar.

Dip some celery into 1 or 2 tablespoons of nut butter for extra protein to help keep you feeling fuller for longer — just make sure the nut butter you use is not overly high in sugar.

Greek yogurt is high in protein and a good source of calcium. Make sure you choose plain, unsweetened yogurt. Avoid any flavored or sweetened yogurts, as they likely contain a lot of added sugar.

Top your yogurt with a few raspberries, blackberries, or blueberries to add some sweetness. These berries are high in antioxidants and fiber, but surprisingly low in sugar.

Popcorn is a great snack option for people with type 2 diabetes. The amount of fiber in popcorn can help keep you fuller for longer, which may help prevent cravings for sweets.

Keep in mind that most of the calories in popcorn come from carbohydrates, so be sure to watch your serving size. Aim for about 3 cups of popped popcorn, which contains roughly 19 g of carbohydrates and about 177 calories.

You can buy pre-popped popcorn, but make sure to check the nutrition facts. Avoid hydrogenated oils and added sugars. Stay away from movie-theater style popcorn, too, as it can contain a lot of saturated fats and salt.

You can purchase packaged low fat string cheese for when you’re really in a rush to get out the door. Many string cheeses are high in protein and contain few carbs. Cheese can be high in sodium in general, however, so make sure to read the label.

A high sodium diet can elevate blood pressure and lead to heart conditions over time. Try to choose a low sodium option when possible. The U.S. Department of Agriculture recommends that you eat less than 2,300 milligrams (mg) of sodium per day.

Boiling eggs takes just 10 to 15 minutes, and you can prepare them ahead of time for your busy week.

Eggs wonderful sources of protein and contain only about 1/2 g of carbohydrates.

One can of tuna packs a whopping 62 g of protein and only 3 g of fat. There’s also no sugar.

You can make a tuna salad with mayonnaise, chopped carrots, and cucumbers, and it will go great on crackers or bread.

Pre-made tuna salads can sometimes contain added oils and ingredients, so try to limit or avoid them.

Olives contain a nice dose of healthy fats, along with iron, fiber, and vitamin E. Olives are also abundant in phytonutrients, which have antioxidant and anti-inflammatory properties.

A 1-cup serving of black olives contains 8 g of carbs, 0 g of sugar, and 8 mg of iron.

If you want to make olives taste better, put them on top of some hummus and enjoy them with vegetable sticks or crackers.

Avocados are low in carbs and loaded with healthy fats and fiber. In fact, the monounsaturated fat and polyunsaturated fat present in avocados may help raise your HDL (good) cholesterol levels and reduce your risk of heart attack and stroke.

The risk of a blood sugar spike is low because of the low levels of Carbohydrate in the avocados.

Spread half of anavocado on a piece of toast, sprinkle with sea salt and red pepper, and enjoy.

Sugar-free gelatin is not nutrient-dense, but if you’re in the mood for something sweet and are really trying to watch your blood sugar, this is a good option.

Add a dollop of sugar-free whipped topping and some fresh berries for more flavor and added antioxidants.

Dehydration can spike your blood sugar, so staying hydrated is an essential part of managing diabetes. Because soda and most fruit juices can contain a lot of sugar, try incorporating no-sugar-added flavored waters and seltzers into your daily routine.

They provide a pop of flavor, which may make them easier to drink.

“When you have type 2 diabetes, you can snack smart by choosing items with high levels of fiber and low levels of sugar. Don’t forget to count the calories into your meal plan, and know your portion sizes.”

The American Diabetes Association advises that a diabetes-friendly snack has under 20 g of carbohydrates.