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!).
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
- 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! 😀
I have found that eating a cucumber before bed will fill you up but has no calories
What is your opinion on Breyers Carb Smart ice cream and bars?
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!
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.
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.
My glucose numbers are high no matter what I eat.
What is a good breakfast or lunch that will keep my numbers
Check out our recommended food list here Linda, which may provide some guidance.
Eggs, Greek yogurt, nut butters on wheat toast. Also smoothies with added protein powders.
I go hi protein hi fat
2 egg omlete or scramble made with 1 oz hard cheese 1 tbs butter.
Skip cheese 2 bacon
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.
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.
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.
Check out our recommended food list here Linda, which may provide some guidance.
The ACV and a piece of cheese before bed really works!
Thanks
Peter
Thank you for sharing your success!
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!😫
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.
I have type 2 diabetes & celiacs. Most foods that are gluten free are high in sugar. How do I marry the two?
Hi Cathy,
Non-starchy veggies, nuts, seeds, meats, fish, and lower-carb fruits are all naturally gluten-free and low in carbohydrates!
Just want to know what’s good to eat so my sugar want go up.
You’re in the right place for that Angela – check out our recommended food list here.
All our meal plans are gluten free Cathy – if you’re having troubles, perhaps you might consider joining as a member.
My boyfriend is type 2 diabetes. What can he do to prevent constant sugar lows and highs
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.
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.
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.