If you’ve got gestational diabetes (GD), leaving the house can feel like a mini mission: Where will I eat? What if I get hungry? What if I end up grabbing something that spikes me? You’re not “too much” for thinking about snacks — you’re being smart.
Good news: purse snacks can make gestational diabetes feel so much more manageable. They help you avoid long gaps between meals, take the edge off nausea/hunger, and give you a backup plan when life happens.
[Julija note: I used to feel weird packing snacks like I was prepping for a hike… but it saved my sanity. Plus, it’s kind of a motherhood trial run — because once baby’s here, snacks will live in every bag you own… at least that was definitely the case for me.]
A “GD-friendlier” snack usually works best when it has:
Carbs (enough to fuel you)
Protein (helps steady blood sugar)
Fiber and/or healthy fats (slows digestion, improves staying power)
Easy formula: Carb + Protein (plus fiber/fat if you can). And if you’re choosing something more “simple carb” (like fruit), pairing it with protein/fat can make a big difference.
Snacks aren’t mandatory for everyone — but for many of us, they help with:
Preventing big hunger swings (which can lead to “panic eating”)
Avoiding long gaps between meals (some people spike when they go too long without eating)
Supporting fasting numbers (a bedtime snack helps some people — not all)
Keeping energy more stable during pregnancy
This depends on your provider and your personal blood sugar response. Many GD plans suggest something like:
Snack: around 15–20g carbs (sometimes a bit less or more)
But please use your targets and what your meter is telling you — two people can eat the same snack and get totally different numbers.
Quick note on testing snacks: Most GD plans don’t have you test after snacks because snacks are usually much lower carb than meals, so the number can be less “meaningful” and it can add extra finger pricks/stress without changing your plan. But plenty of mamas do a snack check sometimes — especially when trying a new snack (or one that’s “trickier” for them).
Before you toss something into your purse, check:
Total carbs (this is usually the main number you’ll count)
Fiber (more fiber often = gentler rise)
Added sugar (not always a dealbreaker, but good to know)
Protein (higher protein snacks tend to be more GD-friendly)
Serving size (this is where snacks “trick” us the most)
Sodium (especially if you’re choosing jerky, pork rinds, or salty crunchy snacks)
[Julija note: the same “healthy” bar can be 12g carbs in one brand and 28g in another. Labels matter.]
A few extra things that can help (especially when you’re newly diagnosed):
Portion control matters — even “healthy” snacks can spike you if the portion is bigger than your body can handle.
Fiber is your friend — it can slow glucose absorption and keep you full longer.
Low-GI choices often feel easier for blood sugar balance (but your meter is still the boss).
Pack a backup plan — keep a small stash in your bag and your car/office if you can.
Don’t go overboard on processed snacks — packaged options can be super helpful, but if you notice they leave you extra hungry, puffy, or just “blah,” that’s a sign to mix in more whole-food snacks too.
First: you’re not doing anything wrong. Needing insulin is common with gestational diabetes, and it’s not a “failure.”
A few gentle, practical tips for leaving the house:
Don’t skip meals/snacks if your care team has you on a schedule.
Carry a fast-acting carb just in case (your provider can tell you what and how much is right for you).
Pair carbs with protein when you can, to help you stay steadier after.
If you ever feel symptoms that worry you (shaky, sweaty, dizzy, weak, “off”), follow your provider’s instructions and seek medical help if needed.
Important: always follow your diabetes team’s guidance for preventing and treating low blood sugar. This section is general support, not medical advice.
You don’t have to eat the same snack every day — and you definitely don’t have to force foods you hate.
Try mixing and matching based on your tolerance, mood, cravings, and what your meter says:
Crunchy + salty (nuts, roasted chickpeas, pork rinds)
Sweet-ish (fruit + nut butter, dark-chocolate-covered nuts)
Higher protein (jerky, tuna pouch, protein bar/shake)
[Julija note: some days you’ll want “real food,” other days you’ll want “survival snacks.” Both count.]
Below are ideas that are easy to keep in a purse, car, stroller basket, or work bag. Choose what fits your body, your cravings, and your targets.
Almonds, walnuts, pecans, pistachios
Pumpkin seeds, sunflower seeds
Getting bored of plain nuts? Try:
Flavored nuts (BBQ, chili-lime, smoked, etc. — check added sugar)
OUR TOP PICK (savory) Blue Diamond Almonds Salt N' Vinegar Flavored
OUR TOP PICK (sweet) Blue Diamond Blueberry Flavored Almonds
Dipped/covered nuts (like dark-chocolate-covered almonds — check the label and portion)
OUR TOP PICK SkinnyDipped Lemon Bliss Chocolate Covered Almonds
Peanut butter, almond butter, sunflower seed butter
Crunchy and usually higher protein.
OUR TOP PICK The Only Bean Crunchy Roasted Edamame
DIY quick version:
Toss cooked edamame with a little oil + salt + garlic powder (or chili flakes)
Roast or air fry at 200°C until dry and crunchy (stir once)
Crunchy, fiber-filled, and very purse-friendly.
OUR TOP PICK Biena Roasted Chickpeas
DIY quick version:
Drain + rinse chickpeas, pat dry
Toss with oil + salt + paprika/garlic powder/cumin
Roast or air fry at 200°C until crunchy (shake the pan once or twice)
Look for lower-sugar options and check labels (some are surprisingly sweet).
Little note: jerky/meat sticks can be awesome in a pinch — just don’t rely on them all the time (they’re often high sodium and more processed).
A surprisingly good emergency snack.
Pregnancy note: fish can be a great protein option, but pregnancy guidelines often recommend being mindful about mercury and not going overboard. If you’re unsure what’s best for you, check with your care team.
Pair with nut butter, tuna, or cheese (if you’re using a cooler bag).
Try:
Seeded crackers
Whole-grain crackers
Nut-based crackers (often higher protein, sometimes easier to tolerate)
OUR TOP PICK Triscuit Original Whole Grain Wheat Crackers
Easy to portion and pair.
Super crunchy and usually very low carb.
Watch-outs: sodium can be high, and some flavors have added sugar — check the label.
Aim for higher protein, lower added sugar, and carbs that fit your plan.
Our favorite picks:
Barebells Protein Bars — candy-bar vibes, lots of flavor.
KIND Bars — nuts/seeds + a little sweetness (more “whole food” style).
OUR TOP PICK Barebells Protein Bars
Great when you can’t handle solid food.
Top picks (from the community):
Fairlife
Nurri
Oikos
Premier Protein (mixed reviews)
OWYN (plant-based, monk fruit)
OUR TOP PICK Nurri - 30g Protein Ultra Filtered Milk Shake
Build it with nuts + seeds + a small amount of dried fruit or dark chocolate.
Pair with nuts for better balance.
Why dark chocolate is often the better choice: it typically has less sugar than milk chocolate, and the combo of fat + fiber can mean a gentler rise for some people (still very individual — portion matters).
Pick fruits you personally tolerate best.
Some people find these feel easier on blood sugar:
Berries (fresh when possible)
Apples
Pears
Citrus (like clementines)
For a deeper guide, see our full guide for the best fruits for gestational diabetes (plus ones to limit).
If you want something that feels like dessert, chocolate-covered raspberries/strawberries can hit the spot. Just check the label (carbs + serving size vary a lot), and consider pairing with a little protein (like nuts).
OUR TOP PICK Tru Fru, White & Milk Chocolate Raspberries
Not a full snack alone for most people, but great as an addition!
OUR TOP PICK Gimme Seaweed Organic Premium Roasted Seaweed Snacks
Salty, satisfying, and very low carb.
Another low-carb, salty option.
Some people do great with popcorn, others spike — test and see.
OUR TOP PICK Smartfood Popcorn, White Cheddar
DIY flavor ideas (so it doesn’t feel boring):
Nutritional yeast “cheesy” popcorn
Cinnamon + a tiny pinch of salt
Smoked paprika
Ranch seasoning
Garlic powder + parmesan
Chili-lime
Everything bagel seasoning
Crunchy, portable, and low carb.
OUR TOP PICK Parm Crisps Oven-Baked Original Cheese Snack
DIY quick version:
Sprinkle small piles of shredded cheese on a baking tray
Bake at 200°C until bubbly and crisp
High protein + fiber, and often very blood-sugar friendly.
Try:
Nuts + fruit
Jerky + crackers
Tuna pouch + crackers
Roasted edamame
Dairy-free protein shake
Try:
Rice cakes or rye-style crispbread alternatives + nut butter
GF seeded crackers + tuna pouch
Nuts/seeds
Jerky (check labels)
Popcorn
Try:
Roasted edamame
Roasted chickpeas
Nuts/seeds
Protein bars/shakes
Gentler options many people tolerate:
Plain crackers + nut butter
Protein shake
Small fruit + nuts
You don’t need “perfect” snacks — you need reliable ones. A few go-to purse snacks can reduce stress, keep you steadier, and help you feel more in control day-to-day.
If you want, tell me what snacks you tolerate best right now (sweet vs salty, crunchy vs soft), and I’ll help you build a mini “GD purse snack list” that fits your numbers.
1. Can I snack between meals with gestational diabetes?
Many people do. In fact, it’s generally advised to aim for 3 meals + 2–3 snacks per day (with the last one often being a bedtime snack) — but your exact plan should always come from your provider.
Snacking can be especially helpful if it prevents long gaps and keeps blood sugar steadier. Follow your provider’s plan and use your meter as feedback.
2. What if a snack spikes me even if it seems “healthy”?
You’re not failing. Gestational diabetes is very individual. Try adjusting the portion, pairing with more protein/fat/fiber, or swapping the carb source.
3. Are packaged snacks okay with gestational diabetes?
Yes — just check labels for total carbs, serving size, added sugar, protein, and sodium. Always pair your carbs with protein (and preferably some fats).
4. Are protein bars okay for gestational diabetes?
They can be — but labels vary wildly. Check total carbs, added sugar, fiber, protein, and serving size.
5. What are the best on-the-go snacks for gestational diabetes?
The “best” snacks are the ones you can actually keep on hand and that work for your numbers. Many people do well with a carb + protein combo (like crackers + nut butter, fruit + nuts, or a protein shake).
6. What should I keep in my purse if I have gestational diabetes?
Think “grab-and-go” basics: nuts, nut butter packs, protein bars/shakes, roasted chickpeas/edamame, and a fruit you tolerate well. A small stash can save you from long gaps and last-minute snack panic.
7. How do I choose a gestational diabetes-friendly snack at a gas station or convenience store?
Look for:
Protein + fat (nuts, cheese, jerky)
Lower-carbs drinks (protein shake, water, sparkling water)
A simple carb you can pair (fruit, crackers)
Then check the serving size and total carbs on the label.
8. Why do I spike after a snack?
A few common reasons: the snack was more carb-heavy than it looked, the portion was bigger than your body can handle, or it wasn’t paired with enough protein/fat/fiber. And sometimes… GD just GDs. You’re not doing anything wrong.
9. What’s a good bedtime snack for gestational diabetes?
There’s no one perfect bedtime snack — and honestly, that’s what makes it tricky. Some people do best with a protein-forward snack, some need a bit more carbs, and some feel best with a balanced carb + protein combo. The goal is to find what helps your fasting numbers and helps you feel okay overnight. For more help troubleshooting fasting numbers, see our guide for lowering fasting numbers.
10. Are nuts good for gestational diabetes?
Often yes — they’re usually low carb and help with staying power. Just watch portions (it’s easy to eat more than you think), and check flavored nuts for added sugar.
11. Is popcorn okay with gestational diabetes?
For some people, yes — for others, it spikes. Start with a small portion, pair it with protein, and let your meter guide you.
If you want a deeper dive, here’s a full popcorn post.
12. Is fruit okay with gestational diabetes?
Usually yes, but which fruit and how much can matter a lot. Time of the day matters a lot too! If you want ideas on which fruit to pick and which one to limit, here’s a fruit guide.
Disclaimer: This post is for education and support and isn’t medical advice. Always follow your care team’s guidance for carb targets and blood sugar goals.
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