Managing diabetes is not all about taking medications or monitoring sugar levels; it is a holistic lifestyle approach, where eating healthy and mindfully plays a key role. What you eat, when you eat and how much you eat can all impact your blood glucose levels. One habit that is often overlooked is nighttime eating, as this can incredibly affect your sugar levels the next morning.
For people with diabetes, especially Type 2 diabetes, the system struggles to use insulin effectively. This makes it essential to choose foods that support slow digestion, balanced glucose release, and steady energy. For most people, blood sugar levels change throughout the night, and these fluctuations can spike sugar levels in the morning. Hence, a mindful late-night snack before bed may help balance these levels.
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Diabetic patients can customise their snacking habits based on their weight goals and how the system reacts to sugar overnight. A dietician can help you plan according to your needs. A person’s blood sugar levels vary during the night primarily because of two important factors:
The Dawn Phenomenon: During this phase, which happens around 3.00a.m and 8.00a.m, blood sugar levels surge as part of the waking-up process. This results in high blood glucose levels in the morning readings.
The Somogyi Effect: Here, glucose levels drop remarkably between 2.00 a.m. and 3.00 a.m. The human body responds by releasing hormones that increase blood sugar levels again. It can, at times, release too much of these hormones, resulting in high blood sugar levels in the morning. Thus, eating a bedtime snack can prevent blood glucose from dropping during the night and lessen the Somogyi effect.
According to the American Diabetes Association, people develop a customised meal plan working with their healthcare team, which includes snacks and their schedules. There is a little scientific study that points to a best bedtime snack; however, researchers believe that an ideal snack should contain:
High on protein
Low on carbs
Any snack with this composition may help prevent blood glucose spikes during nighttime and also ensure stable blood glucose levels in the morning.
Here we have curated 5 healthful snacks before bed to help control blood sugar levels and satisfy nighttime cravings:
5 Best Bedtime Snacks
A Handful Of Nuts
Almonds, walnuts, and peanuts pack a good amount of vitamin E, healthy omega-3 fatty acids and protein. Nuts keep you satiated and prevent a blood sugar surge.
A Hard-Boiled Egg
Eggs are a superior source of complete protein that provides 6.2 grams per large egg and are low in carbs. Have them with a whole grain cracker to up the fiber content, which delays the gastric emptying time and keeps blood sugar levels stable.
Also Read: Are Dates Good For Diabetes? Benefits And Their Impact On Blood Sugar Levels
Low-Fat Cheese With Whole-Wheat Crackers
Cheese offers a good source of protein and calcium, while whole-wheat crackers boost dietary fiber intake. Go for unprocessed varieties of cheese. Whole wheat crackers are low in glycemic and will not spike blood sugar levels.
Salads
Non-starchy vegetables such as cucumbers and tomatoes are a great choice for a snack. They are very low in calories, fats, and carbohydrates, while offering an impressive profile of vitamins and minerals.
Air-Popped Popcorn
Popcorn serves as a light and healthful snack that contains vitamins, minerals, fiber and fair amounts of protein. Mix in a few nut varieties to up the protein content and keep you satiated.
Conclusion
Choosing the right diabetes-friendly bedtime foods can make a huge difference in stabilising blood sugar levels. Discuss with your healthcare team whether you may benefit from adding a snack at night. Choose from natural, protein and fiber-rich foods that are wholesome, tasty and make your morning stable.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specialising in tailoring personalised diet plans, she underscores the significance of a balanced approach to health, emphasising the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing various topics, including food, nutrition, supplements, and overall health.
References:
Systematic literature review: Should a bedtime snack be used to treat hyperglycemia in type 2 diabetes?
Lauren A Roach 1,2,✉, William Woolfe 3, Beenu Bastian 4,5, Elizabeth P Neale 6,7, Monique E Francois 8,9
https://pmc.ncbi.nlm.nih.gov/articles/PMC9630881/
A low-carbohydrate protein-rich bedtime snack to control fasting and nocturnal glucose in type 2 diabetes: A randomised trial
Author links open overlay panel
Erica Abbie a 1, Monique E. Francois b c 1, Courtney R. Chang a, Julianne C. Barry a, Jonathan P. Little a
https://www.sciencedirect.com/science/article/abs/pii/S0261561420301114
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