How To Keep Blood Sugar Stable Overnight – Mary Ellen Phipps, MPH, RDN, LD, founder of Milk & Honey Nutrition, is a diabetic nutritionist (Registered Nutritionist) known for combining her diabetes knowledge and cooking experience into recipes and follow-up articles!
Anyone with diabetes knows that how your blood sugar starts the day is a very good indicator of how the rest of the day will go. And nothing can have a bigger impact on your morning blood sugar than the type of diabetes-friendly pre-bedtime snacks you choose.
Whether you have diabetes or not, the thought of eating before bed is a common one. Who doesn’t love a little something to eat before calling it a night?
The difference you will see even if you (or someone close to you) has diabetes is the “art” involved in determining the best bedtime foods for diabetes. It can directly affect your blood sugar the next morning. And we all know that normal blood sugar in the morning is important.
Your blood sugar can drop at night for many reasons, but some common causes include:
To avoid midnight blood sugar lows (ie diabetes means low blood sugar), try to eat a meal with complex carbohydrates, protein and some fat before bed. Talk to your doctor about whether and how much you should take medication/insulin for this meal. We explain the best bedtime snacks for diabetes below.
Just as blood sugar can drop significantly at night, it can also increase at night. There may be several reasons:
As I mentioned above, foods that help keep blood sugar stable at night and are the best bedtime foods for diabetes include:
I asked a few of my diabetes-loving colleagues what their suggestions were for bedtime snacks for diabetes, and here’s what they had to say…
Rahaf Al Bochi, nutritionist and diabetes specialist, RDN, LD recommends, “Eats before bed can help lower morning blood sugar for some people! I recommend a meal with protein and mixed carbohydrates before bed. Experiment with bedtime and monitor your blood sugar to see how your body responds. Examples include crackers and cheese or Greek yogurt and nuts.
And Casey Seiden, MS, RD, CDCES, offered more insight, saying, “Everyone’s blood sugar responds differently to a meal before bed, but ideally you should eat a combination of complex carbohydrates and protein or healthy fat to keep them stable. leave.” Eat glucose at night. Eat foods like baked avocado rice cake with black-eyed Greek yogurt, energy-packed with oats and peanut butter, or cocoa chia pudding.”
Now that we know what to look for in a bedtime snack for diabetes and why bedtime snacks can help, here are some of my favorite snack ideas. All of these are “homemade” because they involve a simple recipe and/or quick assembly of ingredients. For ideas on prepackaged snacks, be sure to check out my post on the 51 Best Prepackaged Snacks for Diabetes.
Blueberry Muffins: Nothing excites me more than a delicious blueberry muffin. Make these Blueberry Muffins ahead of time and freeze during the week for an easy bedtime snack!
No-Bake Lemon Cheese Bars: These no-bake lemon cheese bars are delicious and packed with protein and fiber!
Nutreat: Nutreat is a low glycemic food with no added sugar that contains fiber and prebiotic flavor. I’m not sure if I should compare it to peanut butter or some kind of pudding (see picture below), but either way, it’s a great low-glycemic snack for diabetics.
Pecan Soda Energy Bars: If you’re looking for a quick and easy bedtime snack, these Pecan Soda Energy Bars are a great option with just 4 ingredients and no added sugar!
Low Chocolate Dough Cookies: These low chocolate dough cookies are the perfect bedtime snack… they’re super easy to make, vegan, and no-bake. Oh, and a little secret ingredient adds fiber and protein!
Low Sugar Brownie Bites: These no-bake low sugar brownie cookies are based on my Low Sugar Chip Dough Bites (one of the most popular recipes in the history of my blog!) They’re perfect for a quick chocolate snack before bed not
Avocado Toast: Use my 5 minute guac recipe and eat a slice of avocado toast on whole wheat bread.
Low Glycemic Bars: There are a ton of bars on the market. Everything from energy bars to protein bars to nutrition bars. This post contains 28 of my favorite bars for people with diabetes. They make a bedtime snack for diabetics!
Low Sugar Greek Yogurt: Greek yogurt offers both protein and carbohydrates. If you’re not into plain yogurt with fruit on it, add a flavor with less than 5-6g of sugar/fat.
Peanut Butter Cookies: What are the classic peanut butter cookies before bed? For some reason, that was always what I wanted as a kid. Choose wheat-free and peanut butter-sweetened ones.
A handful of your favorite nuts: This can be anything from walnuts to walnuts to pecans. They also nourish and promote stable blood sugar overnight.
Popcorn and Nuts: This is actually my favorite way to make trail mix! I sometimes make this version that I post on Instagram, and I have another version in my cookbook,
Fruit + Fat/Protein: This can be anything from apples with peanut butter to blueberries with cheese!
And if you want more meal ideas for people with diabetes, be sure to order a copy of my cookbook.
I don’t know about you, but Halloween is usually pretty hot around here, so I whipped up some fun Halloween grapes to celebrate!
My Low Gluten Sugar Free Apple Chowder Recipe is super easy to make and packed with seasonal apple flavor!
This super easy and delicious Goat Raisin with Goat Cheese Recipe is perfect for your next get together.
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Blood sugar testing tools can help you understand how diet, exercise, and other lifestyle changes affect your blood sugar levels. Boissonnet/Alamy
Living with type 2 diabetes can sometimes seem like an hour-by-hour or minute-by-minute effort to stabilize your blood sugar. All of the recommendations and medications given to you as part of your type 2 diabetes treatment plan will help you achieve and maintain mostly healthy blood sugar levels. But doctors realize that to better control type 2 diabetes, they need better information about why blood sugar is important and how to manage it.
As the American Diabetes Association (ADA) explains, your body needs sugar (glucose) for fuel, and there is a very complex process that allows your body to use this sugar. Insulin, produced by the pancreas, is a hormone that allows your body’s cells to use sugar.
Type 2 diabetes occurs when your body cannot remove sugar from the blood. This can happen if your body stops being sensitive to insulin or reacts too late or too quickly to changes in your blood sugar.
Diabetes mellitus is defined as a blood sugar level greater than 126 milligrams per deciliter (mg/dL) on a fasting blood test or greater than 200 mg/dL at any time of the day. It can also be indicated by a hemoglobin A1C level of 6.5 percent or higher, a measure of the ratio of blood sugar to hemoglobin in the blood over the past two to three months. (Hemoglobin is a protein in red blood cells that carries oxygen around the body. So an A1C of 6.5 means that 6.5 percent of your red blood cells have sugar attached to them.)
High blood sugar slowly damages the blood vessels in your body. Over time, this slow and progressive damage can lead to dangerous loss of sensation in the legs and feet, loss of vision and kidney function, and increased risk of heart disease and stroke.
Both high and low blood sugar pose health risks. “The presence of low blood sugar can cause hypoglycemia, which puts people at risk of confusion and loss of consciousness, so it can be life-threatening. The opposite changes or high blood sugar cause fatigue and dehydration,” – explains endocrinologist Lor. . Syed Kassem, MD, assistant
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