Can People With Diabetes Eat Cheese and Crackers?

Updated December 22, 2025

If you’re managing diabetes and love savory snacks, you may wonder whether cheese and crackers are “allowed.” The practical answer is yes: cheese and crackers can fit into a diabetes-friendly eating pattern when you select better crackers, choose smart cheese options, and keep portions consistent.

Understanding Diabetes and Snacking

Diabetes affects how your body handles glucose. Snacks matter because they can either smooth out blood sugar between meals or create sharper spikes—especially when snacks are mostly refined carbs. The most reliable approach is to build snacks around a carb + protein (and ideally fiber) combination.

For diabetes-friendly eating patterns and practical nutrition guidance, see the American Diabetes Association eating well recommendations.

Will Cheese and Crackers Raise Your Blood Sugar?

Crackers drive most of the blood sugar impact because they contain carbohydrates. Cheese typically contributes very few carbs, and its protein and fat can slow digestion. That means the combination (cracker + cheese) often affects blood sugar more gently than crackers alone—assuming the cracker portion stays controlled.

The biggest variables are the type of cracker (refined vs. whole grain, added sugar, fiber content) and serving size.

Can People With Diabetes Eat Cheese and Crackers Safely?

Yes. People with diabetes can eat cheese and crackers safely when they focus on three guardrails:

• Carb control: choose crackers with fewer net carbs and no meaningful added sugar
• Fiber: prioritize whole-grain or seeded crackers with fiber per serving
• Sodium and saturated fat: select cheeses and crackers that don’t overload either

For a Canadian perspective on balanced eating patterns that support glucose management, review Diabetes Canada healthy eating guidance.

The Best Cheese Choices for Diabetes

Cheese can be a useful snack component because it adds protein and satiety. The best choices are usually the ones that keep saturated fat and sodium reasonable while still tasting good. Common options that fit well for many families include part-skim mozzarella, cottage cheese, ricotta, and lighter versions of cheddar.

If you are watching saturated fat closely, the Dietary Guidelines for Americans provide the baseline recommendation (keep saturated fat under 10% of daily calories).

The Best Crackers for People With Diabetes

When crackers are the “problem,” it’s usually because they’re refined, low-fiber, and easy to overeat. Look for crackers that check these boxes:

• Whole grain as the first ingredient (whole wheat, oats, rye, or mixed whole grains)
• Fiber (ideally 2–3g or more per serving)
• Low added sugar (0–1g is a strong benchmark)
• Reasonable sodium (especially if blood pressure or heart health is a concern)

Portion Guidance: A Simple, Repeatable Snack Formula

If you want a straightforward default, start with:

• Crackers: 4–8 small crackers (or 1 labeled serving)
• Cheese: 1–2 ounces (about 2 dice-sized cubes or 2 thin slices)

Then adjust based on your personal glucose response and what else you ate that day. Consistency matters more than perfection.

3 Balanced Snack Combos Using Cheese and Crackers

• Whole-grain crackers + mozzarella + cucumber slices (crunch + volume with minimal sugar impact)
• Seeded crackers + cottage cheese + cherry tomatoes (higher protein, refreshing, easy to portion)
• Whole-wheat crackers + cheddar + bell pepper strips (fiber + protein + color on the plate)

If you want more “real life” food swaps, see Is a Bagel With Cream Cheese Healthy? Nutrition & Better Options and Healthy Baking Substitutions. For hydration-friendly snack pairings, Top Hydrating Foods and Drinks can help you build better snack plates (especially in warmer months).

Conclusion

Cheese and crackers can absolutely be part of a diabetes-friendly snack routine. Use whole-grain crackers, keep portions measured, and choose cheeses that fit your sodium and saturated fat goals. Done correctly, this snack is satisfying, repeatable, and easier to stick with than snacks that feel restrictive.