Choosing the right bedtime snack is essential for maintaining stable blood sugar levels, especially for individuals managing diabetes or those seeking to avoid nighttime glucose spikes. A well-chosen snack can help regulate blood sugar, promote better sleep, and satisfy late-night cravings without causing harmful spikes. Choosing the right bedtime snack can make a significant difference in managing blood sugar levels and ensuring a restful night’s sleep. Snacks that are high in protein, fiber, and healthy fats, and low in sugar and refined carbohydrates, are ideal for stabilizing blood glucose and avoiding nighttime spikes. Here are ten bedtime snacks that are low in sugar and designed to keep your blood sugar levels steady throughout the night.
Greek Yogurt with Berries
Greek yogurt is rich in protein and probiotics, which support digestion and can help regulate blood sugar. Top it with a small handful of berries like blueberries or raspberries, which are low in sugar and high in fiber. The combination of protein and fiber can keep you feeling full and help maintain stable blood sugar levels.
Nancy Umeh
Nuts and Seeds
A small handful of nuts or seeds, such as almonds, walnuts, or chia seeds, is an excellent bedtime snack. They are rich in healthy fats, protein, and fiber, which can help stabilize blood sugar levels. Avoid salted or sugary varieties, and stick to raw or lightly roasted options for the best health benefits.
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Apple Slices with Nut Butter
Apple slices paired with a tablespoon of almond or peanut butter make for a satisfying and balanced snack. Apples provide fiber, while nut butter adds protein and healthy fats. This combination helps slow down the absorption of sugars and prevents rapid spikes in blood glucose levels.
Sara Haas, RDN
Cottage Cheese with Cinnamon
Cottage cheese is high in protein and low in carbohydrates, making it a great option for a bedtime snack. Sprinkle a bit of cinnamon on top for added flavor and potential blood sugar benefits. Cinnamon has been shown to help improve insulin sensitivity, making this snack both tasty and beneficial.
seevanessacraft.com
Vegetable Sticks with Hummus
Sliced vegetables like carrots, celery, or bell peppers paired with a small serving of hummus offer a crunchy, satisfying snack without spiking blood sugar. Hummus provides protein and healthy fats, while the vegetables contribute fiber and essential nutrients.
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Hard-Boiled Eggs
Hard-boiled eggs are a simple, protein-rich snack that can help keep blood sugar levels steady. They are also portable and easy to prepare in advance. Sprinkle with a bit of salt or pepper for added flavor if desired, and enjoy a satisfying snack that won’t impact your blood glucose.
Lisa Bryan
Chia Seed Pudding
Chia seeds are high in fiber and healthy fats, which make them ideal for managing blood sugar levels. Prepare chia seed pudding by mixing chia seeds with unsweetened almond milk and letting it sit in the refrigerator for a few hours. You can add a touch of vanilla extract or a small amount of fresh fruit for flavor.
loveandlemons.com
Avocado with a Squeeze of Lemon
Avocado is rich in healthy fats and fiber, making it an excellent choice for a bedtime snack. Simply slice an avocado and add a squeeze of lemon juice for a refreshing and satisfying option. This snack provides essential nutrients and helps maintain stable blood sugar levels.
inspiredtaste.net
Pumpkin Seeds
Pumpkin seeds are a great source of magnesium, which can help regulate blood sugar levels. They are also high in protein and healthy fats. A small serving of unsalted, roasted pumpkin seeds can be a nutritious and satisfying bedtime snack.
ajc.com
Herbal Tea with a Small Portion of Nuts
Opt for caffeine-free herbal teas like chamomile or peppermint to help relax before bed. Pair your tea with a small portion of nuts, such as almonds or walnuts, for a balanced snack. The combination of soothing tea and protein-rich nuts can help keep blood sugar levels steady and promote restful sleep.
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