17 Best Chips for Diabetes For Sensible Snacking

Here are the 17 Best Chips For Diabetes that can help you manage your blood sugar and keep you feeling full for longer hours. These include both store-bought chips that you can buy when you need a quick grab-and-go as well as a few home-made chips that you can customize based on your preferences.

chips for diabetes
17 best chips for diabetes

If you’re living with diabetes, you’re likely no stranger to the important role that diet plays in managing your condition.  You might frequently find yourself reading food labels, keeping track of your carbohydrate intake, or perhaps feeling a little constrained by your dietary choices. But the truth is, managing your diet can also open up a world of exciting, tasty, and yes, even healthy snacks. Today, we’re focusing on a popular snack that you might not have considered: chips. Yes, you heard that right, Chips!

Other healthy recipes you can try
17 Deliciously Wholesome Oatmeal Recipes For Diabetics
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11 sugar free salad dressings that won’t spike your blood sugar
Red lentil pasta salad with green beans
Healthy rotisserie chicken salad with avocado
Ground chicken bolognese sauce with pasta

What to Look for in Diabetes-Friendly Chips

When it comes to choosing chips that are friendly for people with diabetes, it’s crucial to look beyond the front label. That’s where understanding the nutrition facts and ingredient list comes in. Here are key features you should look for when selecting diabetes-friendly chips:

Carbohydrate Content: Look for chips that have about 15 to 30 grams of carbs per serving, aligning with the recommended snack-size carb intake for most people with diabetes. Remember to check the serving size, as it’s often less than the whole package!

Fiber Content: Fiber is a friend to those managing diabetes. It slows digestion and prevents blood sugar spikes. Aim for chips that provide at least 2–3 grams of fiber per serving.

Protein Content: Protein slows digestion and helps manage hunger, supporting stable blood sugar levels. If possible, choose chips that provide some protein—ideally, look for at least 3 grams per serving. However, it can be difficult to find chips that have protein in them. In such cases, pair your chips with some high-protein foods such as cheese, nuts, or Greek yogurt.

Healthy Fats: Healthy fats are those found in foods like avocados, nuts, and seeds. They help you feel satisfied and slow the absorption of carbohydrates, further stabilizing blood sugar levels. Chips made with these types of foods or using healthier oils, like olive or avocado oil, can be a good choice.

Low in Sodium: While sodium doesn’t directly impact blood sugar, many people with diabetes also need to manage blood pressure. Therefore, choosing chips that are low in sodium can help support overall health.

No Trans Fats: Trans fats raise bad cholesterol and lower good cholesterol, contributing to heart disease. As people with diabetes are already at higher risk for heart disease, it’s essential to avoid chips that contain trans fats.

Whole Grain Ingredients: Whole grains have all parts of the grain—the bran, germ, and endosperm. They are high in fiber and are digested more slowly than refined grains, making them less likely to spike blood sugar levels. Choose chips made from whole grains when possible.

Lastly, always consider the ingredient list. Fewer, more recognizable ingredients typically signal a more natural, less processed product.

While these chips can fit into a diabetes-friendly diet, moderation is key. Even the healthiest chips can lead to weight gain and higher blood sugar levels if eaten in excess. A well-rounded diet full of a variety of nutrient-rich foods is always the best approach to diabetes management.

Best chips for diabetes

Beanitos Black Bean Chips

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Beanitos black bean chips are high-fiber, high-protein chips made from black beans. They offer a filling snack that can help stabilize blood sugar levels. They’re low in fat, free of preservatives and artificial flavors, and gluten-free.

Late July Chia and Quinoa Tortilla Chips

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Late July chia and quinoa tortilla chips, made from chia and quinoa, are perfectly crispy with a balanced taste that is not too salty. They pair wonderfully with salsa and guacamole for a flavorful experience. Both chia and quinoa are highly beneficial for people with diabetes. Chia seeds are rich in fiber and omega-3 fatty acids, which can support heart health and help regulate blood sugar levels. Quinoa, meanwhile, is a whole grain with a low glycemic index, providing steady energy without causing blood sugar spikes.

Off The Eaten Path Chickpea Veggie Crisps

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Off The Eaten Path Chickpea Veggie Crisps are great for people with diabetes, as they provide a balanced snack option with 18 grams of carbs, 3 grams of fiber, and 4 grams of protein per serving. They have a delightful taste balance from slightly sweet to satisfyingly salty, with the ideal crispiness, thanks to chickpea flour, dried green peas, sunflower oil, and dried black beans. Chickpeas are a great source of fiber and protein, which can help manage blood sugar levels, while green peas, packed with fiber and antioxidants, contribute to healthy blood sugar control and a reduced risk of heart disease.

Off The Eaten Path Mosaic Veggie Crisps

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Off the eaten path mosaic veggie crisps are a tasty yet nutritious treat. The ingredients include rice flour, sunflower oil, dried green peas, dried yellow peas, dried black beans, sea salt, and mixed tocopherols as antioxidants. Each serving contains 19 grams of carbs, 3 grams of fiber, and 3 grams of protein. It does not have any saturated or trans fats or cholesterol and has low amounts of sodium. 

Blue Diamond Almonds Nut Thins

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Blue Diamond Almonds Nut Thins provide a pleasing crunch due to their unusual thinness, delivering great flavor and munching satisfaction. They are perfect to enjoy on their own, and they also pair well with almost any cheese or as a base for hors d’oeuvres. Almonds, the key ingredient, are excellent for health, particularly for those with diabetes. They are rich in healthy fats, fiber, protein, and various other important nutrients and can help manage blood sugar levels and improve heart health.

Food Should Taste Good, Tortilla Chips, Multigrain

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Food should taste good, tortilla chips, crafted from corn, flax seeds, sesame seeds, sunflower seeds, quinoa, and sea salt, offer a distinctively nutty flavor thanks to the seed blend. They make a wholesome snack that’s enjoyable on its own or when dipped into your favorite hummus. Flax and sesame seeds are incredibly beneficial to health, particularly for those managing diabetes. Flax seeds are a rich source of fiber and omega-3 fatty acids, which can support heart health and stabilize blood sugar levels. Sesame seeds also have a high fiber content and are packed with healthy fats and protein, aiding in blood sugar control.

Trader Joe’s Quinoa & Black Bean Tortilla Chips

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Trader Joe’s Quinoa & Black Bean Tortilla Chips incorporate a mix of red quinoa and robust black beans, lending them a pleasing, earthy nuttiness that beautifully complements tangy salsas. These chips are perfect for pairing with guacamole or nacho dips. Black beans are particularly beneficial for people with diabetes due to their high fiber and protein content, which aid in slowing digestion and keeping blood sugar levels more stable.

Beanfields Bean Chips

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Beanfields Bean Chips offer plant-based nutrition, packed with 4 grams of protein and 4 grams of fiber, making them almost as filling as a meal. This is a snack addiction that you can feel good about. Bursting with bold, authentic flavor, these chips provide all the crunch and taste you desire, guilt-free.

Way Better Snacks Sprouted Tortilla Chips

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Way Better Snacks Sprouted Gluten Free Tortilla Chips are made from whole grains, and sprouted seeds and grains. They are perfect for pairing with your favorite salsa or guacamole. These chips are delicious and are made with sprouted ingredients like flax seed and quinoa. Whole grains are excellent for managing diabetes as they contain all parts of the grain—the bran, germ, and endosperm. They provide essential nutrients, including fiber, which helps control blood sugar levels. Sprouted foods, on the other hand, are easier to digest and can increase the availability of certain nutrients, potentially supporting better blood sugar control and overall health.

Garden of Eatin’ Tortilla Chips

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Garden of Eatin’ Tortilla Chips are perfect for those following a low-sodium diet but still craving flavorful snacks. These chips can be enjoyed on their own or paired with fresh salsa, guacamole, or queso. Made from corn, each serving contains 140 calories, no cholesterol, 60 mg of sodium, 18 grams of carbohydrates, 2 grams of dietary fiber, and 2 grams of protein.

Root Smarts Sweet Potato Sea Salt Vegetable Chips

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Root Smarts Sweet Potato Sea Salt Vegetable Chips These chips are made from sweet potatoes and are low in sodium. They offer 18 grams of carbs and 3 grams of fiber in each serving. Sweet potatoes are rich in fiber, which can assist in blood sugar regulation for diabetics. Moreover, as a remarkable source of vitamin A, they also enhance eye health and fortify the immune system.

Easy Baked Kale Chips

Indulge in this Baked Kale Chips recipe, which is made with fresh, crisp kale, a drizzle of olive oil, and a sprinkle of salt. The richness of the olive oil and the subtle saltiness enhance the kale leaves’ naturally earthy flavor as they bake, turning tenderly crisp. A perfect snack for when you crave a bit of crunch but want to keep things healthy.

Kale, the star ingredient, is a superfood with significant benefits for people with diabetes. It’s packed with fiber, which can help manage blood sugar levels by slowing the absorption of glucose into the bloodstream. Plus, kale is low in carbohydrates and calories, making it a great choice for those watching their intake. The leafy green is also brimming with antioxidants and micronutrients, like vitamin C and K, which contribute to overall health and wellbeing.

Smoky Eggplant Chips

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Treat yourself to these Smoky Eggplant Chips that are made from fresh eggplants, olive oil, and spices such as paprika, garlic, turmeric, oregano, thyme, and salt

Eggplants offer significant health benefits. They are high in fiber and low in calories, making them a great choice for diabetes management and overall digestive health. They also contain several antioxidants, such as nasunin and chlorogenic acid, which can help protect the body against damage from harmful free radicals.

Chive and Onion Carrot Chips

Deliciously crunchy Carrot Chips are crafted from simple, wholesome ingredients such as fresh carrots, a dash of olive oil, and a blend of spices such as garlic powder, onion powder, and black pepper. This flavorsome snack is a healthier alternative to traditional chips, offering a crisp and savory bite that can be enjoyed guilt-free. 

Carrots have a multitude of health benefits. Known for their high beta-carotene content, which converts into vitamin A in our body, carrots help improve vision and strengthen the immune system. Additionally, the fiber content in carrots aids in blood sugar control, making these chips an ideal choice for those managing diabetes.

Low-Carb Radish Chips

This low-carb Radish Chips recipe transforms humble radishes into a scrumptious, guilt-free snack. Fresh radishes are thinly sliced and tossed in a light coating of avocado oil and a pinch of salt, then baked until they achieve a satisfying crunch. 

As a bonus, radishes come with numerous health advantages. They are low in carbs and high in fiber, aiding digestion and contributing to better glycemic control—a key consideration for those with diabetes. Furthermore, radishes are packed with antioxidants that promote overall health and wellbeing.

Oven Baked Potato Chips 

This Oven Baked Potato Chips recipe transforms wholesome potatoes into a delectably crunchy snack, seasoned with a blend of paprika, garlic powder, salt, and pepper. Each chip is lightly coated with heart-healthy olive oil before being baked to a perfect crisp. 

When consumed in moderation, potatoes can be part of a balanced diet for those with diabetes. They contain a high amount of vitamin C, which boosts immunity, and vitamin B6, which is essential for brain health. Additionally, potatoes are rich in fiber and resistant starch, which can slow digestion and help manage blood sugar levels. Despite their carb content, when paired with a source of lean protein and non-starchy vegetables, they make a nutritious, satisfying meal.

Sweet Potato Chips

These simple Oven Baked Sweet Potato Chips are made from only three ingredients: sweet potatoes, olive oil, and salt. They are nutritious and baked to golden perfection. 

Sweet potatoes are particularly beneficial for health and can be a part of a balanced diet for those managing diabetes. They are rich in dietary fiber, which can help regulate blood sugar levels and enhance digestive health. Moreover, sweet potatoes are packed with vitamin A, promoting good vision and providing a substantial boost to the immune system. Their natural sweetness provides a flavor that’s satisfying and allows for a lower salt content, making these chips a healthier choice.

Tips for incorporating chips for diabetes in meal plans

Now that we’ve unveiled these best 17 diabetes-friendly chips, let’s talk about how to weave them into your meal plan effectively.

Portion Control: Always remember that even though these chips are healthier, they still have calories and carbs. Keep an eye on serving sizes and avoid mindless eating straight from the bag.

Pair with Protein and Healthy Fats: To prevent blood sugar spikes, pair your chips with some protein and healthy fats. Think about adding a scoop of hummus, a slice of cheese, or a handful of nuts to your snack time.

Add as a Side: Instead of fries or a mound of potato chips, consider these healthier chips as a side with your lunch or dinner. They can add a satisfying crunch without a huge carb load.

Consider the Timing: The best time to eat a snack depends on your daily schedule and how your body responds to food. Some people might need a mid-morning snack, while others might benefit from an afternoon or bedtime snack.

Monitor Your Blood Sugar: Check your blood sugar levels before and after eating these chips to understand how they affect you personally. This can help you adjust your portions or timing to keep your levels stable.

Rotate Your Choices: To get a variety of nutrients, try different types of chips. This can also prevent you from getting bored with your snacks.

Even when these chips can be a part of a diabetes-friendly diet, they don’t replace other healthier foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats. Always aim for a balanced diet to manage your diabetes effectively.

Making smart choices beyond chips

While the right kind of chips can fit into a diabetic-friendly diet, there’s a whole world of other nutritious, satisfying snacks out there. Diversifying your snack choices can help ensure you’re getting a broad spectrum of nutrients, keep your taste buds intrigued, and support overall health. Here are some other snacking ideas that you can try:

Whole fruits: Fruits are packed with fiber, vitamins, and antioxidants. Pair them with a handful of nuts or a spoonful of nut butter for a balanced snack.

Vegetables and Hummus: Crunchy raw veggies dipped in protein-packed hummus can satisfy your need for a crunchy snack and keep you full for hours.

Greek Yogurt and Berries: Greek yogurt is high in protein, and berries add a touch of sweetness and a dose of fiber.

Hard-Boiled Eggs: These are a protein powerhouse and can help keep your blood sugar steady.

Nut and Seed Mix: Nuts and seeds offer healthy fats, protein, and fiber, making them an excellent snack option. Just be mindful of portions, as they’re calorie-dense.

Cheese and Whole-Grain Crackers: Pairing a serving of cheese with some whole-grain crackers can give you the perfect balance of carbs, protein, and fat.

Roasted Chickpeas: They’re crunchy like chips but offer a nice boost of protein and fiber.

Incorporating a variety of these snacks along with the right chips can help keep your blood sugar steady, curb hunger between meals, and even introduce you to new favorite foods. Remember, managing diabetes successfully is about making smart food choices, staying active, monitoring your blood sugar, and working with your healthcare team. Snacking wisely is one piece of the puzzle to help you live well with diabetes.

Zucchini chips for diabetes

17 Best Chips for Diabetes For Sensible Snacking: Zucchini chips

8f7236c9626d7dcca9cca39f75b7f03fArchana Singh, PhD
Here are the 17 Best Chips For Diabetes that can help you manage your blood sugar and keep you feeling full for longer hours. These include both store-bought chips that you can buy when you need a quick grab-and-go as well as a few home-made chips that you can customize based on your preferences.
5 from 2 votes
Prep Time 15 minutes
Cook Time 20 minutes
Course Appetizer, Side Dish
Cuisine American
Servings 4
Calories 131 kcal

Ingredients
  

  • 2 medium zucchini sliced into ¼” rounds
  • 1.5 tbsp olive oil
  • 1/3 cup breadcrumbs
  • 1/3 cup parmesan cheese grated
  • 1 pinch salt

Instructions
 

  • Start by setting your oven to a temperature of 425 degrees. Take a large rimmed baking sheet and fit it with an oven-safe wire rack, coating it thoroughly with cooking spray.
  • In a medium-sized bowl, mix the zucchini rounds with olive oil until well coated.
  • Prepare a mix of parmesan, breadcrumbs, and salt in another small bowl and stir them together thoroughly.
  • Next, immerse each zucchini round into the breadcrumb mixture, ensuring each piece is evenly coated, and then arrange them on the prepped wire rack.
  • Allow the zucchini to bake in the oven for approximately 20 minutes, or until they reach a crispy, golden brown texture.
  • If you wish, serve these delightful treats with ranch dressing on the side. Enjoy your chips!

Nutrition

Calories: 131kcalCarbohydrates: 10gProtein: 5gFat: 6gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gCholesterol: 6mgSodium: 217mgPotassium: 281mgFiber: 3gSugar: 3gPhosphorus: 110mg
Keyword Chips for diabetes, Healthy chips, Heart Healthy
Tried this recipe?Let us know how it was!

What snack will not raise my blood sugar?

Yes, people with diabetes can eat corn and popcorn, but they need to be mindful of portion sizes because both contain carbohydrates, which can affect blood sugar levels.

Corn, especially sweet corn, contains carbs but also beneficial nutrients like fiber, vitamins, and minerals. It should be eaten in moderation as part of a balanced diet. Avoiding butter and high-calorie toppings can also help keep the overall meal balanced and healthier.

Popcorn is considered a healthier snack option since it’s a whole grain and is high in fiber. However, it’s best to stick with air-popped popcorn without added butter or sugar. 

Like with any food, it’s essential for people with diabetes to monitor their individual blood sugar response, as everyone’s body reacts a little differently.

Can diabetics eat potatoes?

Yes, people with diabetes can eat potatoes, but it’s important to do so in moderation due to their high carbohydrate content, which can impact blood sugar levels. The way potatoes are prepared can also significantly affect their nutritional value and how they influence blood sugar levels.

Baked or boiled potatoes are healthier options than fried or mashed potatoes, which often have added fats or sugars. Leaving the skin on when eating potatoes can also increase their fiber content, which can help slow the absorption of sugar into the bloodstream.

Remember, portion control is critical. A small to medium-sized potato is a reasonable portion. Combining potatoes with a source of protein and healthy fats can also help slow down the absorption of carbohydrates and thus control blood sugar spikes.

It’s always advised to monitor your blood glucose levels after meals to understand how different foods affect your individual situation, as reactions can vary from person to person. 

What foods should diabetics avoid?

People with diabetes should be cautious with certain types of foods to help manage their blood sugar levels effectively. Here are some categories of food they should generally avoid or limit:

Sugar-Sweetened Beverages: Drinks like soda, sweet tea, and fruit juices are high in carbohydrates and can cause a rapid rise in blood sugar.

Processed Grains: White bread, pasta, rice, and cereals made from refined grains can spike blood sugar levels. Opt for whole grains instead, which are slower to digest and less likely to cause rapid blood sugar spikes.

Trans Fats: These are found in margarines, spreads, creamers, and frozen dinners. Trans fats can increase the risk of heart disease, a common concern for people with diabetes.

Sweetened Breakfast Cereals: They are typically high in carbs and low in protein, leading to blood sugar spikes.

Flavored Yogurts: Regular yogurt can be a good choice, but flavored yogurts often contain a lot of sugar.

Packaged Snacks and Baked Goods: Foods like crackers, cookies, and cakes are often high in refined grains and added sugars.

Fried and Fast Foods: These are typically high in unhealthy fats and refined carbohydrates.

High-Fat Animal Products: Foods like fatty cuts of meat and full-fat dairy can raise cholesterol levels, contributing to heart disease.

Remember, every person with diabetes is unique, and what works well for one person may not work as well for another. It’s crucial to monitor blood sugar levels and work with a healthcare provider to create a meal plan that fits your personal preferences and lifestyle.

Archana Singh, PhD

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