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1Fix the driver behind crashes, sound loss and screen glitches2Clear out junk files and repair common Windows errors3Scan for outdated or missing drivers - takes under a minuteThere is no single packaged snack that is best for everyone with diabetes or that guarantees a smaller blood-sugar rise. To compare options, start with serving size and total carbohydrate for the portion you will actually eat, then check fiber, added sugars, sodium, saturated fat and ingredients. Choose an amount that fits your individual meal plan; when a snack contains carbohydrate, pairing it with protein, healthy fat or fiber may slow how quickly blood sugar rises.
How to compare a snack label
Use the Nutrition Facts panel for the numbers in the package, rather than relying on the front-of-pack claims. Compare products using the same portion size—or calculate the nutrients for the amount you expect to eat.
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- Check serving size and servings per container. All listed nutrient amounts apply to the stated serving, which may not match the amount you eat. If a package contains several servings, multiply the listed amounts by the number of servings you have. Portioning food into a bowl or small container can make the amount easier to track.
- Start carbohydrate planning with total carbohydrate. This figure includes sugars, starches and fiber. Use the total for the portion you will eat and follow your own carbohydrate plan. The CDC describes one carbohydrate serving as about 15 grams for meal-planning purposes; that is a counting convention, not a recommended amount for every snack. The CDC explains that “Sugars and starches raise your blood sugar, but fiber doesn’t.” CDC, Carb Counting.
- Compare fiber. Fiber appears within total carbohydrate. It can help distinguish otherwise similar options, but do not automatically subtract all fiber from the total or ignore the plan from your care team. The American Diabetes Association’s label guidance calls 2.5 grams or more per serving a “good source” and 5 grams or more “high fiber.” ADA, How to Read Nutrition Labels.
- Separate total sugars from added sugars. The Nutrition Facts panel reports both. Sugars naturally present in foods such as fruit and dairy are not the same as sugars added during processing. Check the ingredient list for sweeteners as well: ingredients are listed in descending order by weight, so a sweetener near the beginning is a clue that it is a substantial ingredient, not a substitute for the panel’s nutrient figures. The CDC notes that sugars may appear as syrups, molasses, caramel, juice, honey or agave, among other names, and that many ingredients ending in “-ose” are sugars. CDC, Spotting Hidden Sugars in Everyday Foods.
- Review sodium and saturated fat. These do not replace total carbohydrate as the first number for carbohydrate planning, but they matter to overall food choices. Use % Daily Value as a way to compare similar foods and consider your broader nutrition goals. The ADA gives a general sodium recommendation of under 2,300 milligrams per day; it is not an individualized target. ADA, How to Read Nutrition Labels.
What front-of-package claims do—and do not—tell you
“Sugar-free,” “reduced sugar” and “no sugar added” do not necessarily mean a product is carbohydrate-free or lower in total carbohydrate than another product. Check the total carbohydrate line for the serving you will eat. The ADA also cautions that “net carbs” is not legally defined and recommends using total carbohydrate on the Nutrition Facts panel. Fiber and different sugar alcohols can vary, so the label alone does not establish a definitive net-carbohydrate figure. ADA label guidance.
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A packaged snack does not need to be carbohydrate-free to fit a meal plan. The ADA suggests combinations that include protein, healthy fats and fiber, with or without carbohydrate. Examples include:
#1 Best Overall
- Twenty 0.7 oz KIND Mini wholesome snack bars, Dark Chocolate Nuts & Sea Salt and Caramel Almond & Sea Salt gluten free bars
- Nutritionally dense, KIND bars lead with almonds as the #1 ingredient
- Individually wrapped ready to eat snacks that are low sodium and 0g trans fat
- Take these bite-sized, nut bars with you for a 90 calorie or less treat throughout the day
- These KIND Minis contain 90 calories bar, 3 grams of sugar, and are mini gluten free snacks
- Fruit with cheese or nuts.
- Carrots or celery with hummus or guacamole.
- Apple slices or celery with nut butter.
The CDC says pairing a carbohydrate food with protein, fat or fiber slows how quickly blood sugar rises. That is general guidance, not a guarantee of an individual response. ADA, Simple Diabetes Meal Plan; CDC, Diabetes Meal Planning.
Packaged nuts as one portable option
Unsalted mixed nuts are one category to consider: the ADA identifies nuts as a fiber source and suggests fruit with nuts as a snack combination. Nuts are calorie-dense in small portions, and products vary. Check the specific package’s serving size, total carbohydrate, sodium and added sugars rather than assuming all nut mixes have the same profile. ADA snack examples; ADA, Get to Know Carbs.
Rank #2
- 100-CALORIE PACKS: Emerald's Mixed Nuts Variety 100-Calorie Packs are perfectly portioned! There are 3 different flavors, including Dry Roasted Almonds, Natural Almonds & Walnuts, and Roasted & Salted Cashews.
- ONLY THE GOOD STUFF: We source only the tastiest, highest-quality nuts! They are Kosher Certified, non-GMO, and contain no artificial preservatives, flavors or synthetic colors.
- A NUTRITIOUS CHOICE: Nuts are the ideal on-the-go, ready-to-eat, travel-friendly snack for kids and adults! Our nuts are cholesterol free and contain no high fructose corn syrup.
- TAKE THEM TO GO: Convenient individual packs make for ideal on-the-go, ready-to-eat, travel-friendly snack for kids and adults. Bring these along for a snack or lunch at work, school or home!
- NUTTY SATISFACTION: Our secret is in our distinct taste that each nut provides. Great for snacking, these are a must-have for the pantry!
How to compare two packaged snacks
When deciding between products, compare the same amount eaten and use these questions:
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- Is the serving size realistic, and how many servings will you actually eat?
- How much total carbohydrate is in that portion, and does it fit your personal plan?
- Does either option provide more fiber or less added sugar for a comparable portion?
- Are sodium and saturated fat appropriate for your broader nutrition goals?
- Does the snack suit your taste, allergies, portability and storage needs?
Personalize the portion and carbohydrate target
Meal plans account for individual goals, preferences, lifestyle and medicines. Some people using mealtime insulin count carbohydrates to help match insulin doses; this is not a reason to adjust medication based on a general snack rule. Ask your diabetes care team or a registered dietitian what portion and carbohydrate target work for you. The ADA also recommends noticing how foods affect you as an individual. If you increase fiber substantially—especially through foods with added fiber or supplements—do so with awareness: the ADA notes that a sudden increase can cause gas, bloating or constipation. CDC, Carb Counting; CDC, Diabetes Meal Planning; ADA, Get to Know Carbs.
Quick Recap
Best Value
- One 12 count family pack of Snack Pack Zero Sugar Strawberry and Cherry Flavored Juicy Gels, with six strawberry and six cherry flavored snack cups
- Zero sugar with zero compromise; these zero sugar gel cups have explosive strawberry and cherry flavors everyone is sure to enjoy without all the sugar
- Each snack cup is made with real fruit juice, has zero sugar, is gluten free and has 5 calories per serving making them tasty keto snacks and keto desserts
- Snack cups are ideal for office snacks, lunch box snacks for kids or enjoying as after-dinner sweet treats or zero sugar desserts
- Each gel cup is a convenient size and does not need to be refrigerated, making it easy to pack and take it with you anywhere
Rank #4
- Popped, Never fried
- Made with corn and whole grain brown rice
- Quaker Rice Crisps Sweet and Savory Variety Mix includes caramel, cheddar, and apple cinnamon, buttermilk ranch flavors
Rank #3
- One OREO cookies variety pack containing 20 total snack packs of OREO Zero Sugar* chocolate sandwich cookies, 10 packs each of OREO Zero Sugar and OREO Double Stuf Zero Sugar chocolate cookies (2 cookies per pack)
- Supremely dunkable OREO chocolate wafer cookies, Always made with Real Cocoa, filled with a single or double layer of OREO creme; classic OREO cookie taste without the sugar*
- Certified kosher, aspartame free, and sugar free cookies*; OREO cookies that make fantastic holiday gifts, party snacks, game prizes, and additions to treat bags
- OREO cookie snacks for adding to backpacks, purses, and tote bags to enjoy as office snacks and work snacks
- Individually wrapped, two-cookie snack packs that make wonderful on the go snacks, road trip snacks, and travel snacks
Product prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on Amazon at the time of purchase will apply.
