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With type 2 diabetes, can I eat snacks late in the evening, and what foods?

✅ Evidence-based | By DMP Nutritionists | 23 Comments

It is best to eat the majority of your food before 8pm. But if you are hungry late in the evening then consuming a protein/fat-based snack is best.

Interestingly, researchers who look at meal timing found that when people eat between 7 am and 4 pm they have a lower glucose and insulin response. This mechanism is thought to be connected to the body’s circadian rhythm—our natural body clock.

This clock is in control of many hormones in the body so it makes sense that meal timing could influence hormones such as insulin and therefore, how blood glucose is metabolized.

It was also suggested that a high protein, low carb meal at dinner is best for optimizing blood glucose response. Of course, we encourage you to eat a low carb diet all the time, so there should be no problem there.

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!

If you go to bed hungry it can interrupt your sleep, so if you are going to eat a snack, eat something that is protein/fat-based, not something ‘munchie’ and high in carbs (like chips or crackers!).

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Type 2 diabetes late evening snack ideas

Protein-fat-based snack ideas

  • Slices of cheese
  • Ham and cheese
  • Olives and cheese
  • Nuts and seeds
  • Pan fried chicken bits with guacamole
  • Coconut chia pudding
Coconut Chia Pudding
Chia seeds make a great, highly nutritious snack!
  • Hard boiled egg
  • Peanut butter and celery sticks
  • Tuna in olive oil
  • Greek yogurt, nuts and a few berries
  • Guacamole and celery or carrot sticks
  • Cottage cheese and berries
  • Peanut butter protein balls

These types of snacks will satisfy your hunger and won’t send your blood sugar levels soaring – that’s a good combination! 😀

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💬 23 Comments - Join the conversation, leave yours below

Reader Interactions

Comments

  1. kevin girts

    08/14/2021 at 6:06 pm

    What is your opinion on Breyers Carb Smart ice cream and bars?

    Reply
    • Emily - Dietitian (MS, RD)

      08/18/2021 at 10:08 pm

      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!

      Reply
  2. Tina

    08/06/2021 at 6:47 pm

    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.

    Reply
    • Emily - Dietitian (MS, RD)

      08/08/2021 at 7:43 pm

      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.

      Reply
  3. linda hailstock

    11/09/2020 at 2:49 pm

    My glucose numbers are high no matter what I eat.
    What is a good breakfast or lunch that will keep my numbers

    Reply
    • Jedha: Nutritionist (MNutr)

      11/11/2020 at 12:21 am

      Check out our recommended food list here Linda, which may provide some guidance.

      Reply
    • Meredith

      12/04/2020 at 2:53 am

      Eggs, Greek yogurt, nut butters on wheat toast. Also smoothies with added protein powders.

      Reply
    • Claudia Ioanes

      05/30/2021 at 12:39 am

      I go hi protein hi fat

      2 egg omlete or scramble made with 1 oz hard cheese 1 tbs butter.
      Skip cheese 2 bacon

      Reply
    • Carla Holt

      08/06/2021 at 10:47 pm

      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.

      Reply
      • Emily - Dietitian (MS, RD)

        08/08/2021 at 7:45 pm

        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.

        Reply
  4. linda hailstock

    11/09/2020 at 2:45 pm

    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.

    Reply
    • Jedha: Nutritionist (MNutr)

      11/11/2020 at 12:22 am

      Check out our recommended food list here Linda, which may provide some guidance.

      Reply
      • Peter DeBilio

        08/20/2022 at 12:10 pm

        The ACV and a piece of cheese before bed really works!
        Thanks
        Peter

        Reply
        • Emily - Dietitian (MS, RD)

          08/21/2022 at 6:39 pm

          Thank you for sharing your success!

          Reply
  5. Cathy Traywick

    02/06/2020 at 12:27 pm

    I have type 2 diabetes & celiacs. Most foods that are gluten free are high in sugar. How do I marry the two?

    Reply
    • Malorie: Dietitian (MS, RD, CLT)

      02/06/2020 at 9:19 pm

      Hi Cathy,
      Non-starchy veggies, nuts, seeds, meats, fish, and lower-carb fruits are all naturally gluten-free and low in carbohydrates!

      Reply
      • Angela Hoyle

        04/03/2021 at 10:52 am

        Just want to know what’s good to eat so my sugar want go up.

        Reply
        • Jedha: Nutritionist (MNutr)

          04/03/2021 at 6:39 pm

          You’re in the right place for that Angela – check out our recommended food list here.

          Reply
    • Jedha: Nutritionist (MNutr)

      02/07/2020 at 6:36 pm

      All our meal plans are gluten free Cathy – if you’re having troubles, perhaps you might consider joining as a member.

      Reply
    • Jewelz

      10/28/2020 at 1:50 am

      My boyfriend is type 2 diabetes. What can he do to prevent constant sugar lows and highs

      Reply
      • Jedha: Nutritionist (MNutr)

        10/30/2020 at 11:23 pm

        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.

        Reply
        • Donna

          08/14/2021 at 2:06 pm

          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.

          Reply
          • Emily - Dietitian (MS, RD)

            08/18/2021 at 9:52 pm

            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.

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