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It's no secret that Americans love to snack. Snacks eaten between meals are a staple of the typical American diet, with most American adults snacking one to three times per day, accounting for approximately 20% of their calorie intake. But like anything diet-related, the content and timing of your snacks can impact your health, especially if you have prediabetes or diabetes.
Research suggests that late-night snacks before bed can either hinder or help your body's ability to stabilize blood sugar levels, which could have a major impact on your metabolic health throughout the night. Knowing what to choose for your bedtime snack can help keep your blood sugar in check overnight.
We spoke to a registered dietitian for the best late-night snacks that will satisfy your hunger, stabilize your blood sugar, and help you sleep better and wake up healthier. Read on to learn about the best before-bed snacks.
If you want to keep your blood sugar under control without giving up on late-night snacking, choose snacks that contain nutrients that support stable glucose metabolism. “When it comes to balancing blood sugar levels, you need to look at both the nutrients and the quantity of food,” says Dr. Erin Palinski Wade, RD, CDCESa registered dietitian. 2 day diabetes diet“An ideal late-night snack won't raise your blood sugar levels and will keep your blood sugar and appetite stable throughout the night, helping to prevent blood sugar spikes and crashes,” she explains.
One of the most important nutrients to focus on is fiber, which slows digestion and prevents blood sugar spikes. Fiber-rich snacks also help stabilize blood sugar levels throughout the night by providing a more sustained release of energy.
A low-blood-sugar-spike midnight snack should also include healthy fats: research shows that heart-healthy fats, such as monounsaturated fats, increase insulin sensitivity and help regulate blood sugar levels.
Protein is an essential nutrient for stabilizing blood sugar levels, and research shows that high-protein snacks can increase satiety, help regulate appetite, prevent overeating, and reduce blood sugar fluctuations before bedtime.
Conversely, the snacks you avoid before bed are also important for stabilizing your blood sugar levels. Avoid snacks high in refined carbohydrates and sugars, as these can cause your blood sugar to spike and then crash, disrupting your sleep.
When you get a late-night craving, you may be craving something sweet or salty, like cookies, chips, or ice cream, but there's one option that stands out above the rest when it comes to satisfying hunger while regulating your blood sugar: almonds.
Whether raw, roasted, seasoned, or as part of a mouth-watering recipe like our Snickerdoodle Almonds or Everything Seasoned Almonds, almonds are a crunchy, healthy and satisfying alternative to the typical late-night snack. Plus, almonds are packed with essential nutrients that help manage blood sugar levels throughout the night.
According to Palinski-Wade, almonds offer a great combination of nutrients that stabilize blood sugar: “The plant protein in almonds slows digestion, providing a steady release of energy throughout the night, helping to keep blood sugar in an ideal range, and the healthy monounsaturated fats in almonds slow gastric emptying, helping to keep blood sugar and appetite more stable,” she says. (Gastric emptying refers to how quickly food leaves the stomach.)
One review found that compared to other nuts, almonds have the lowest calories, carbohydrates, and saturated fat, while providing the most fiber, protein, healthy fats, magnesium, and vitamin E per serving. According to the USDA, one serving (23 almonds) contains 6 grams of protein, 9 grams of monounsaturated fat, and 164 calories.
Almonds are a high-fiber nut, containing about 3.5 grams of fiber per serving. “The fiber in almonds further slows the absorption of carbohydrates and sugars, preventing blood sugar spikes,” says Palinski-Wade. Slower digestion helps prevent blood sugar spikes after meals and keeps blood sugar more stable throughout the night.
Finally, almonds are rich in antioxidants, such as vitamin E, and minerals, such as magnesium, which studies have shown may help reduce oxidative stress and improve insulin sensitivity. Vitamin E, in particular, has been linked to improved glucose metabolism and a reduced risk of insulin resistance. Additionally, magnesium is crucial for regulating blood sugar levels by allowing insulin to move glucose into cells so it can be used for energy.
Choosing the right late-night snack can have a big impact on your blood sugar management. If you get a midnight craving, avoid snacks high in sugar or unhealthy fats, which can lead to blood sugar spikes and poor sleep quality. Instead, choose healthy snacks like almonds that are high in fiber, healthy fats and protein.