People diagnosed with diabetes know that blood sugar fluctuations can happen all the time. Keeping blood sugar stable entails a variety of strategies, which includes eating bedtime snacks for diabetics. Although snacking prior to sleeping is not a must, some find the need for it, especially during episodes of hypoglycemia.
In this article, discover healthy late-night snacks for diabetics. These snacks will help prevent irritability, fatigue, and disrupted sleep due to hunger.
Why a Nighttime Snack is Important for People with Diabetes
Nighttime snacks, such as cheese and eggs, may prevent hypoglycemia (low blood sugar), especially in those who take insulin. Insulin is more common in patients with type 1 diabetes; however, some with type 2 diabetes need it if other medications don’t work.
Additionally, diabetic snacks before bed can counteract blood sugar swings caused by the following factors [*]:
- The Somogyi effect, in which blood glucose levels drop low in the early morning hours, leads to a rebound effect [*]. Having a snack together with your nighttime insulin can lessen this phenomenon.
- Not eating enough for the amount of insulin you are taking.
- Drinking alcohol, especially high amounts.
- Being very active during the day or close to bedtime.
- Changes in your schedule and chronic stress.
Do All Diabetics Need a Nighttime Snack?
It’s important to note that not everyone needs a bedtime snack. Those who do will usually have low blood sugar readings, so be sure to check them. A reading below 70 mg/dL is considered low. Moreover, watch out for signs of low blood sugar, such as hunger, irritability, shaking, sweating, dizziness, and nervousness [*].
The Best Bedtime Snacks for People with Diabetes
These snacks contain substantial amounts of protein, vitamins, and minerals to curb hunger without causing a blood sugar spike. That way, you can have a good night’s sleep and wake up the next day feeling rested.
Cheese slices are some of the best night time snacks for diabetics. Cheese is a source of tryptophan, which is an essential amino acid that reduces the time needed to fall asleep and improves sleep efficiency [*]. For a quick and healthy cheese snack that helps maintain blood glucose levels, try Käze cheese snacks.
2. Boiled eggs
Boiled eggs may not be the first thing you’ll think of, but they’re an excellent choice for regulating your blood sugar. A large boiled egg has only 78 calories, less than 1 gram of carbs, and 6 grams of protein [*]. One egg will do or feel free to eat it with a handful of nuts.
3. Greek yogurt
Greek yogurt is better than regular yogurt because it has fewer carbs and sugar, and packs more protein. You can also add slices of fresh or frozen berries on top of the yogurt. The good news is that there are lots of diabetic-friendly yogurts to choose from. Chobani is one option, with 16 grams of protein and only 7 grams of carbs per serving.
4. Pistachio nuts
Pistachio nuts can be eaten as snacks for those with diabetes. A randomized trial found that pistachios help with glycemic control, as well as obesity and inflammation markers [*]. In addition, these nuts are a natural sleep aid. They contain melatonin, a hormone that calms your body and makes you fall asleep. Grab a pack of Wonderful Pistachios in salt and pepper and other flavors.
5. Sliced veggies
Baby carrots and celery before bed are good options. These are low in calories and high in fiber to fill you up. They go well with cream cheese or garlic mayo. Keep in mind to avoid veggie dips that contain a significant amount of sugar.
6. Deli meats
Deli meats include salami, beef pastrami, and turkey breast. You’ve probably heard that these options are not optimal for the reason that they contain preservatives. However, they can still be a source of protein while keeping carbs low. Just make sure you only eat them occasionally.
7. Nut butter
Nut butter, such as peanut butter and almond butter, can make a delicious and filling snack prior to bed. It contains plenty of nutrients, including B vitamins, vitamin E, and monounsaturated fats. For a healthy choice, avoid nut butters with added sugar and industrial seed and vegetable oils. Choose Perfect Keto nut butters that use quality nuts and minimal ingredients.
8. Beef jerky
Beef jerky is also considered the best bedtime snack for diabetics with late-night cravings. It’s generally low in carbohydrates and packed with protein, so it doesn’t spike your blood sugar. Make your own beef jerky or go for Carnivore Crisps that’s grass-fed and flavored only with Redmond salt.
The Bottom Line
Your blood sugar can be challenging to manage if you have diabetes. Keeping it within range, especially as you go to bed, is important for quality sleep. Ideally, these bedtime snacks should be low in carbohydrates and added sugar, and provide good amounts of protein and healthy fats.
There’s no need to have a bedtime snack each day if you feel fine but refer to this list when your body craves it. Käze is a guilt-free, diabetic-friendly cheese snack that doesn’t require any preparation. Feeling hungry at night? Open a pack of Käze to combat those cravings.