Last Updated:
If you’re concerned about blood sugar spikes before bed, consider these gentle and healthy snack options.
Almonds are a nutritious bedtime snack that won’t spike blood sugar levels.
Late-night hunger pangs can be a real challenge, especially when you’re trying to manage your blood sugar levels. Snacking before bed can feel like a tightrope walk – eating too little might leave you waking up in the middle of the night feeling hungry, while eating too much or the wrong foods can cause a spike in blood sugar levels and disrupt your sleep.
The key is to find light, low-glycemic index foods that satisfy your hunger without affecting your insulin levels. Fortunately, many delicious and satisfying bedtime food options are gentle on your system and won’t leave you feeling guilty.
Here are some easy and healthy food options that can help you manage your blood sugar levels while you sleep.
Almonds
A handful of almonds makes for a nutritious bedtime snack, thanks to their low-carb and high-fibre content. According to a 2002 study, almonds can help maintain stable blood sugar levels. Rich in magnesium, almonds may also promote better sleep quality. Enjoying a small portion of almonds before bed can curb late-night hunger while providing a boost of protein and healthy fats. The best part is that almonds won’t cause a sudden energy spike that can disrupt your sleep. Just be mindful of portion control to reap the benefits and wake up feeling rested.
Plain Greek Yoghurt
Plain Greek yoghurt is an excellent bedtime snack option, thanks to its high protein content and low natural sugar levels. The protein in Greek yoghurt helps keep you full and slows down digestion, preventing sudden spikes in blood sugar levels. According to a 2019 study published in the journal Nutrients, consuming Greek yoghurt doesn’t significantly impact blood sugar levels.
Boiled Egg
If you’re prone to waking up hungry in the middle of the night, a boiled egg before bed could be a great solution. Eggs contain tryptophan, an amino acid that helps your body produce melatonin, the hormone that regulates sleep. This simple and nutritious snack can help you stay full and support a restful night’s sleep.
Moong Dal Soup
Warm and comforting, moong dal soup is an ideal bedtime snack that won’t disrupt your blood sugar levels. The complex carbohydrates in dal break down slowly, providing a gentle release of energy while keeping your blood sugar levels stable. Adding a dash of ghee, cumin, and hing can aid digestion and enhance the benefits. Sipping on warm moong dal soup before bed can promote a sense of comfort and relaxation, leading to a peaceful night’s sleep.
Paneer Cubes
A few cubes of fresh paneer can be a great way to satisfy your hunger before bed. As a slow-digesting, protein-rich snack, paneer can help prevent nighttime hunger and support muscle repair overnight. According to 2019 research, paneer’s low-carb and high casein protein content make it an ideal choice for managing blood sugar levels. Enjoy it plain or lightly seasoned with black pepper and herbs for a satisfying and stabilising snack that won’t cause unwanted sugar spikes during sleep.
Chia Pudding
Made with chia seeds, unsweetened milk, and a hint of cinnamon or vanilla, chia pudding is a delicious and blood sugar-friendly bedtime snack. Chia seeds are rich in fibre and healthy fats, which slow down digestion and promote stable glucose levels. Prepare the pudding ahead of time and refrigerate it overnight. Having a few spoons of this pudding before bed can help calm your system and support a restful night’s sleep.
- Location :
Delhi, India, India
- First Published:
