Managing blood sugar levels is a critical aspect of living well with diabetes, and this extends to the choices you make for bedtime snacks.
It’s generally recommended to consume the majority of your food before 8 PM. However, late-night hunger pangs are a common occurrence, and choosing the right kind of snack can make a significant difference.
The Role of Circadian Rhythms in Blood Glucose Control
Research focusing on meal timing has uncovered intriguing insights. Studies have found that eating between 7 AM and 4 PM can lead to lower glucose and insulin responses. This phenomenon is thought to be linked to the body’s circadian rhythm, which is essentially our internal clock.
This internal clock we have governs numerous hormonal functions in the body, influencing how hormones such as insulin are released and, consequently, affecting blood glucose metabolism. Understanding this rhythm can be key to managing diabetes more effectively.
The Importance of a High Protein, Low Carb Dinner
For dinner, a high protein, low carb meal is recommended to optimize blood glucose response.
If you’ve been around DMP for a while, you will know that Dr Jedha encourages a lower carb diet as the cornerstone of effective diabetes management, so incorporating a high protein meal into your dinner should align well with your overall dietary strategy.
Eating your dinner before 8 PM can help ensure that your body processes the meal more efficiently, according to your circadian rhythm.
If you’re going to eat, try to eat your high protein/ low carb dinner before 8pm.
But what if you’re hungry before bed?
Great question!
Dealing with Pre-Bedtime Hunger
Going to bed hungry can disrupt your sleep, which in turn can affect blood glucose control, so that’s not a good idea.
If a snack is necessary, opt for one that is based on protein and fat, not something ‘munchie’ and high in carbs (like chips or crackers!).
Ideal Protein-Fat-Based Snack Ideas
Here are some snack ideas that combine protein and fat, satisfying your hunger without causing a spike in blood sugar levels:
- Slices of Cheese: A simple and quick option, cheese provides both protein and fat.
- Ham and Cheese: Combine lean ham with cheese for a satisfying mini-meal.
- Olives and Cheese: Olives are a great source of healthy fats and pair well with cheese.
- Nuts and Seeds: Packed with protein, fats, and fiber, nuts and seeds are an excellent snack choice.
- Pan-Fried Chicken Bits with Guacamole: A delicious combination of protein and healthy fats.
- Coconut Chia Pudding: A sweet treat that’s high in fiber and healthy fats.
- Hard-Boiled Egg: Easy to prepare in advance, eggs are an excellent protein source.
- Peanut Butter and Celery Sticks: A crunchy, satisfying snack that pairs healthy fats with fiber.
- Tuna in Olive Oil: Tuna is high in protein, and olive oil adds healthy fats.
- Greek Yogurt, Nuts, and a Few Berries: A balanced snack that’s also satisfying.
- Guacamole and Celery or Carrot Sticks: A great way to get in some vegetables along with healthy fats.
- Cottage Cheese and Berries: High in protein and low in carbs, this is a tasty, refreshing choice.
- Peanut Butter Protein Balls: Homemade protein balls can be a convenient and healthy snack option.
These snacks not only satisfy hunger but also help maintain stable blood sugar levels through the night. It’s crucial, however, to be mindful of portion sizes, even with healthier snack options.
Conclusion
In conclusion, choosing the right bedtime snack is essential for managing diabetes. It’s not just about avoiding high-carb snacks but also about understanding the impact of meal timing on your body’s circadian rhythm.
By incorporating protein and fat-based snacks, you can satisfy your hunger pangs without compromising your blood sugar control.
Use the above bedtime snack options to optimize your blood sugar and diabetic health!
Barbara
I have found that eating a cucumber before bed will fill you up but has no calories
Len Howard
What about Dates olives blueberries???
Emily - Dietitian (MS, RD)
Dates, like all dried fruits, are very high carb and should be avoided/limited for optimal blood sugar balance. Read more here!
Olives are an excellent source of healthy fat and can be included in your diet regularly and would make an excellent late night snack. Read more about olives here!
Blueberries can be consumed in moderation. A half cup serving contains about 10g of carbohydrates and about 2g of fiber.
kevin girts
What is your opinion on Breyers Carb Smart ice cream and bars?
Emily - Dietitian (MS, RD)
Although this is a little lower in carbs compared to some traditional ice creams, if you really look at the nutrition information then you’ll see it still contains 19g CHO for a 2/3c serving. That’s still pretty high and for most people will result in a blood sugar spike. Check out this chocolate milkshake recipe!
Tina
I have diabetes and high blood pressure. I’m having trouble with both being high right now. Feeling very Discouraged can’t figure out what and how to eat.
Emily - Dietitian (MS, RD)
You’ve come to the right place, Tina! Backed by research and our own clients success, we have seen how following a low carb diet can work to improve both blood sugar levels and blood pressure readings. There is lots of information on the blog to guide you in the right direction, but this food list is a good place to start.
linda hailstock
My glucose numbers are high no matter what I eat.
What is a good breakfast or lunch that will keep my numbers
Jedha: Nutritionist (MNutr)
Check out our recommended food list here Linda, which may provide some guidance.
Meredith
Eggs, Greek yogurt, nut butters on wheat toast. Also smoothies with added protein powders.
Claudia Ioanes
I go hi protein hi fat
2 egg omlete or scramble made with 1 oz hard cheese 1 tbs butter.
Skip cheese 2 bacon
Carla Holt
I relate wholeheartedly and it’s super frustrating, but I eat foods with a high water content for better blood sugar levels…cantaloupe is (150) calories or 1/2 cantaloupe (75) calories; filling and my endocrinologist recommended it. My A1C is still good since adding in more melons and cucumbers and celery types. Hopefully these help.
Emily - Dietitian (MS, RD)
I am glad that works well for you Carla. Fruit can be tricky for some people, as it does contain quite a bit of sugar. This article gives a little more insight into what fruits work best for those trying to lower their blood sugar.
linda hailstock
I’m having problems knowing what to eat. My system seems to be slow digesting. After 5 or 6 hours my blood blucose is still high. No may what I eat.
Jedha: Nutritionist (MNutr)
Check out our recommended food list here Linda, which may provide some guidance.
Peter DeBilio
The ACV and a piece of cheese before bed really works!
Thanks
Peter
Emily - Dietitian (MS, RD)
Thank you for sharing your success!
Mary Menard
What is ACV? I’m struggling with what is best for me to eat with type 2 diabetes and menus to follow.and what snacks are best I had an apple and peanut butter before bed and my blood sugar was higher the next morning I need help my dr is not helping.they just want to keep pushing the drugs. Very frustrated. HELP ME!😫
Dr Jedha - Nutritionist (PhD)
Hi Mary, ACV is apple cider vinegar. We understand the frustrations and struggles – that’s why we support people to lower blood sugar and reduce or stop medications, naturally with nutrition! Apples are very high in sugar and not the best snack choice, and would likely explain your morning high. You can view our recommended food list here, but I would highly recommend you consider joining the T2Diet Program or our online nutrition service. It really is the best way to end all the confusion and frustration and get everything on track.
Cathy Traywick
I have type 2 diabetes & celiacs. Most foods that are gluten free are high in sugar. How do I marry the two?
Malorie: Dietitian (MS, RD, CLT)
Hi Cathy,
Non-starchy veggies, nuts, seeds, meats, fish, and lower-carb fruits are all naturally gluten-free and low in carbohydrates!
Angela Hoyle
Just want to know what’s good to eat so my sugar want go up.
Jedha: Nutritionist (MNutr)
You’re in the right place for that Angela – check out our recommended food list here.
Jedha: Nutritionist (MNutr)
All our meal plans are gluten free Cathy – if you’re having troubles, perhaps you might consider joining as a member.
Jewelz
My boyfriend is type 2 diabetes. What can he do to prevent constant sugar lows and highs
Jedha: Nutritionist (MNutr)
The foods people eat have the greatest impact on blood sugar levels, explore our website here for some diet guidelines or consider joining us as a member.
Donna
I would like to know how significantly lack of good sleep and ongoing high levels of stress affect blood sugar levels. Can you answer or direct me to a reputable site for this information please? Thank you.
Emily - Dietitian (MS, RD)
Both can be huge contributors to blood sugar imbalances! Luckily we’ve written articles on both topics, with suggestions on how to improve both sleep and stress.