What's the Best Chips to Eat for a Diabetic?

December 26, 2025 •

3 min read

According to the CDC, over 38 million Americans have diabetes, a condition that makes blood sugar management crucial for a healthy lifestyle. For many, this means rethinking snack choices, especially crunchy favorites like chips. Fortunately, there are many alternatives to conventional potato chips that won't cause a significant blood sugar spike, and some can even support a diabetic diet.

Quick Summary

This guide outlines the healthiest chips and chip alternatives for individuals with diabetes, focusing on low-carb, high-fiber options. It provides details on commercial brands and simple homemade recipes that help maintain stable blood sugar levels while satisfying a craving for crunchy snacks.

Key Points

Choose High-Fiber Options: Opt for snacks with high fiber content, as it helps slow sugar absorption and prevents blood sugar spikes.
Prioritize Low Net Carbs: The best choices are low in net carbs (total carbs minus fiber) to minimize the impact on blood glucose.
Embrace Homemade Alternatives: Baking or dehydrating your own chips from vegetables like kale, beets, or jicama gives you full control over ingredients and nutrition.
Check Commercial Labels: Carefully read nutrition labels on packaged chips, looking for low-carb, high-protein options, and being wary of hidden sugars.
Practice Portion Control: Even healthy chip alternatives should be eaten in moderation to avoid consuming excess calories, fat, or sodium.
Consider Protein-Rich Choices: Chips made from ingredients like almonds or cheese provide more protein, which can help increase satiety and manage blood sugar.

Navigating the Chip Aisle with Diabetes

For people managing diabetes, traditional potato and corn chips are often off-limits due to their high carbohydrate content, inflammatory oils, and low fiber. These factors can lead to a rapid increase in blood sugar levels. However, the market has expanded to include many healthier alternatives, and making your own snacks at home offers even more control over ingredients. The key is to look for options that are lower in net carbs, higher in fiber and protein, and made with healthy fats.

Commercial Chip Brands for Diabetics

Several brands now offer products specifically designed for low-carb or health-conscious diets that are suitable for occasional consumption by diabetics. When choosing a commercial option, always check the nutrition label for portion size, total carbohydrates, and fiber content. High-fiber snacks are preferable as fiber helps to slow the absorption of sugar into the bloodstream.

Harvest Snaps Snapea Crisps: Made from green peas, these offer a significant amount of fiber and protein compared to traditional chips, making them a more filling and blood sugar-friendly choice.
Temole Almond Chips: These chips are made from almonds, providing a much higher protein content and lower carbohydrate count than most corn or potato chips. They are available in flavors like BBQ and Sea Salt.
Macro Cauliflower or Chickpea Chips: These chickpea-based snacks offer a good dose of fiber and protein and can be found in various vegetable blends, providing better nutritional value than standard potato chips.
365 Everyday Value Kettle Cooked Potato Chips: When a potato chip craving is unavoidable, these offer a relatively lower sodium option. Portion control is essential with any potato chip, but choosing a product with minimal additives is a good strategy.

Homemade Chips: The Ultimate Control

Creating your own chips at home gives you complete power over the ingredients and cooking method. Baking or dehydrating is the best approach to avoid the unhealthy inflammatory oils used in deep frying.

Kale Chips: A favorite low-carb snack, kale chips are made by seasoning kale leaves with a little olive oil and baking until crispy. They are packed with vitamins and antioxidants.
Beet Chips: Thinly sliced beets, baked until crispy, offer a sweet, earthy crunch. Beets are a good source of fiber, and baking them avoids the added fats of frying.
Jicama Chips: Jicama, a starchy root vegetable, can be thinly sliced and dehydrated for a crispy, low-carb chip. It's a great substitute for those who miss the texture of potato chips.
Avocado Chips: Made from mashed avocado and cheese, these baked chips are a high-fat, very low-carb option that is incredibly filling and satisfying.

Comparison Table: Diabetic-Friendly Chip Options


Chip Type	Primary Ingredient	Carbs (per serving)	Fiber (per serving)	Key Benefit	Considerations
Harvest Snaps	Green Peas	~10-15g	4-5g	Higher fiber and protein	Check portion size carefully
Temole Almond Chips	Almonds	~9-10g	2-3g	High protein, very low carb	More expensive, less common
Homemade Kale Chips	Kale	Very low	Very high	Max nutrient density	Prep time required
Baked Avocado Chips	Avocado, Cheese	Very low	~2-3g	Low carb, high healthy fat	High fat content, monitor portion
Homemade Beet Chips	Beets	Varies by amount	Good source	Naturally sweet, colorful	Can be higher in natural sugar
Pork Rinds	Fried pork skin	<1g	0g	Extremely low carb	High sodium and fat

Making the Right Choice

When selecting a chip, focus on the nutritional profile rather than the marketing. Look for lower net carbs (total carbs minus fiber), higher fiber, and healthy fats. Always be mindful of the portion size, as even healthy chips can affect blood sugar if consumed in large quantities. Reading the ingredients list is also vital to avoid hidden sugars and unnecessary additives. For example, some brands label their products as "vegetable chips" but contain added sugars or are primarily made of potato starch.

Conclusion: Crunching Responsibly

Managing a diabetic diet does not require giving up all your favorite crunchy snacks. The key is to be a discerning consumer, opting for smart alternatives over traditional, deep-fried chips. Whether you choose a high-fiber commercial brand like Harvest Snaps or take control by making your own kale or avocado chips at home, it's possible to satisfy your craving without compromising your health. Portion control, mindful eating, and checking nutritional labels are the most important steps to ensure a responsible and delicious snack choice.

Frequently Asked Questions

Traditional potato chips are generally not recommended for diabetics due to their high carbohydrate content, which can cause significant blood sugar spikes. However, they can be consumed in very small, controlled portions as an occasional treat, preferably paired with a low-carb food to mitigate the effect.

The Glycemic Index is a system that ranks carbohydrates based on their effect on blood sugar levels. High-GI foods, like traditional chips, cause rapid spikes in blood sugar. For diabetics, choosing low-GI chips or snacks is crucial for better blood sugar control.

Yes, baked chips are a healthier option because they contain less fat and calories than fried versions. This reduces the overall unhealthy fat intake, which is beneficial for managing blood pressure and heart health in diabetics.

Excellent high-fiber chip alternatives include pea-based crisps like Harvest Snaps, homemade kale chips, and chips made from chickpeas or other legumes. Fiber helps regulate blood sugar and increases feelings of fullness.

Yes, pork rinds are an extremely low-carb, high-protein snack that is safe for diabetics in moderation. However, they are high in sodium and fat, so they should be consumed sparingly to manage blood pressure and overall fat intake.

Making your own chips is simple. You can thinly slice vegetables like kale, beets, or jicama, toss them with a little healthy oil and seasoning, and bake or dehydrate them until they are crispy. You can also create low-carb chips using avocado and cheese.

Diabetics should look for low total carbohydrate and high fiber content. They should also seek out options with minimal sodium, healthy oils (like olive or avocado oil), and no added sugars or corn syrup. The ingredients list should contain whole, recognizable foods.