Sunflower seeds may be tiny, but they're big on nutrition. Like nuts, they're high in healthy fats and protein and low in carbs — the ideal nutrient ratio for a diabetes-friendly snack. As an added bonus, the seeds are rich in magnesium, a mineral that may aid in blood sugar control. A half cup of shell-on sunflower seeds is a good snack-sized portion (and removing the shells will slow down your munching). Ideally, choose unsalted seeds to keep sodium levels down.
120 calories, 4 g carbohydrates
Exchanges: 3 fats