If you’re looking to start a new habit that can help you adapt well with diabetes, there’s something that can help. A recent study found that bedtime snacks can help reduce the blood sugar levels for diabetics. Bedtime snacks are snacks that are eaten before going to sleep, so that your body is regularly refueled for the next day. This isn’t necessarily a low-calorie snack. In fact, you may be eating more calories if the snack is high in carbs, or if it’s something that you love and eat several times a week.
If you or someone in your family has diabetes, then everyone knows what happens at night; blood sugar drops due to The Somogyi effect.
The Somogyi effect occurs between 2:00 a.m. and 3:00 a.m, your body experience a significant blood sugar drop.
After that your body responds to that extreamly low-blood sugar by releasing hormones that spikes blood sugar in the morning in a phenomenon called The dawn phenomenon.
So, in fact, you might need snacks before sleeping to prevent that significant drop at night.
Then, what are the best bedtime snacks for diabetics to prevent that harsh drop in blood sugar levels at night?
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9 Bedtime Snack to Lower Blood Sugar
Check out the best bedtime snack ideas for diabetics:
1- Nuts and seeds
Vitamins, minerals, and healthy fats abound in almonds, walnuts, and peanuts. Almonds and walnuts are both high in vitamin E, while walnuts are particularly high in omega-3 fatty acids.
Seeds, like nuts, are high in protein, healthy fats, and fibre. In the evening, eat a small handful of sunflower, sesame, and pumpkin seeds.
Eggs are a high-protein food, with one big egg containing 6.29 grammes (g). Eggs also have a low carbohydrate content.
To add fibre, eat the egg with a couple of whole-grain crackers. Fiber slows the digestion process, allowing the food’s energy to be released over a longer period of time. This may aid in the maintenance of blood sugar levels.
3- Low-fat cheese
Protein is provided by the cheese, while dietary fibre is provided by the whole-wheat crackers. Choose an unprocessed cheese that is good for you.
4- Whole wheat bakery
Whole-wheat and whole-grain bakery have a lower glycemic index than bakes made with refined flour. This means they have less effect on blood glucose levels.
Check out What glycemic index is considered low?
If you’re looking for a delicious and nutritious bread, look no further than multigrain bread. Made with a variety of whole grains, multigrain bread is a great source of fiber, protein, and vitamins and minerals. It’s also low in fat and calories, making it a healthy choice for any meal.
5- Non-starchy vegetables
Non starchy vegetables include carrots, cucumber, tomatoes and all leafy vegetables.
Snacking on non-starchy veggies is a terrific idea. They’re low in calories, fats, and carbs, but they’re high in vitamins and minerals.
These veggies are also high in antioxidants and fibre, which help to improve heart and gastrointestinal health. Add a low-fat cheese slice to this low-calorie snack for added protein.
Legumes like chickpeas, beans and lentils make good bedtime snacks for diabetics.
These legumes make the best source of protein, also, you can combine them with other vegetables to increase vitamins and minerals content.
Enjoy chickpeas with lemon and celery.
Air-popped popcorn may be a light, healthy snack depending on how it is prepared.
Vitamins, minerals, fibre, and protein are all present. For a protein boost, toss in a handful of mixed nuts.
Some fruits make excellent diabetic snacks before bed, especially when preparing it the way you like.
You may enjoy fruits as fruit salad or sliced with peanut butter or cashew butter.
Peanut butter is high in protein, fibre, and healthy fats, making it a good choice for anybody trying to manage their blood sugar levels.
Vitamins, minerals, and antioxidants in fruits like apples or pears can help diabetics maintain a healthy diet.
Adding probiotics like greek yoghurt with no added sugar is no doubt a great idea.
Yogurt, along with skim milk and several low-fat cheeses, is one of the healthiest dairy products, according to the American Diabetes Association. Calcium and high-quality protein are found in yoghurt.
What is the best thing for a diabetic to eat before bed?
Make yourself a bedtime snack every night. This could be something like string cheese, or pieces of fruit and vegetables. These snacks have less than 150 calories and can help lower your blood sugar levels at night if you are having trouble staying asleep.
How late can diabetics eat at night?
As the blood sugar levels drop very late at night (2 a.m. – 3 a.m.) so, try to delay snacking as much as possible.
Here are a few pointers on how to solve that issue and still eat dinner with your family by 8pm:
- Cook more than you will eat so there is leftovers to snack on later at night.
- Avoid taking any extra insulin when going to bed.
- Eat snacks rich in protein at bedtime. Some options are chicken, turkey, lean beef, or eggs.
- If you like to drink milk with your cereal in the morning, then drink that milk when you go to bed.
- Eat a serving of fruit before bed, such as an apple or a melon.
- Try to delay your bedtime until at least one hour after you finish eating and you finish all other medications.
- If you tend to be a night owl, then talk to your doctor about taking steps to shift your internal clock so that you sleep at a more reasonable hour.
- Meals, snacks, and treats should all be planned ahead of time.
- Instead of snacks that are high in empty calories and low-quality carbs, go for healthy snacks.
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