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What Snacks Can People With Diabetes Eat at Night? Complete List
Diabetes

What Snacks Can People With Diabetes Eat at Night? Complete List

HR_author_photo_Brenda
Written by Brenda Peralta, R.D. | Medically reviewed by Medically reviewed by Rosmy Barrios, MD check
Published on November 8, 2022
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7 min

Eating a snack at night can affect your blood sugar levels in the morning. For that reason, what you eat before you go to bed plays a crucial role in glucose management. So, what snacks can people with diabetes eat at night?

what snacks can people with diabetes eat at night
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Sleep plays an important role in a healthy lifestyle, especially when talking about glucose management. During sleep, glucose levels can become stable or rise. 

Having a bedtime snack can significantly impact your morning sugar levels.  

While not everyone needs a snack at night, people who tend to get hungry or have low sugar levels in the middle of the night might benefit from having one. 

However, you need to be careful about which foods you can add to prevent high sugar levels. 

This article will dig deeper into the best bedtime snacks to help manage blood sugar levels. 

What Snacks Can People With Diabetes Eat at Night? An Extended List

Before we start with the best bedtime snacks for people with diabetes, remember that everyone has different dietary needs. So, consult your registered dietitian or doctor for the appropriate portions. 

A well-balanced bedtime snack can prevent you from getting hungry in the middle of the night or prevent blood sugar spikes (or drops). 

Here are some of the best bedtime snacks if you have diabetes and how to combine them to stabilize your blood sugar levels. 

#1 Hummus and veggies

Hummus is a complex carb high in fiber and protein. These two macronutrients can help keep you feeling satiated and release glucose slowly. In the end, this results in more controlled blood glucose levels. 

However, since hummus is made from chickpeas, it does contain carbs. One cup of hummus (246g) has 49.4g of total carbs and 39.6g of net carbs. So, you need to be careful with the portion size. 

Hummus and veggies
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According to the ADA, one carb portion has 15g of carbs. With that said, having only one portion as a bedtime snack can limit blood glucose spikes. Make sure you have no more than a third cup of hummus. 

As for vegetables, they are high in fiber and can create a buffer for better blood sugar control. Choose non-starchy vegetables like carrots, celery, tomatoes, and broccoli. 

#2 Guacamole with vegetable sticks

Avocados are a source of healthy fats that can help reduce inflammation. Additionally, they are a good source of vitamin C, vitamin K, pantothenic acid, and potassium. 

So, for those with diabetes and high blood pressure, its potassium content can aid in having lower blood pressure. 

Guacamole with vegetable sticks
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The combination of guacamole with vegetable sticks (like carrots, celery, cucumber, and zucchini) is an ideal option for those with high sugar levels in the morning who are not taking insulin at night. 

You can add some whole grain crackers if you need a carb source to have better blood sugar levels overnight. They should have more than 3g of fiber per serving. 

#3 Nut butter with fruits

Another source of healthy fats is nut butter (like peanut butter). 

If you are looking for something sweet that won’t raise blood sugar levels, fruit and nut butter is one of the best sweet bedtime snacks. 

Nut butter with fruits
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Fruits are an excellent choice to add some sweetness to your diet. However, some, like grapes and bananas, are high in the glycemic index. Therefore, ensure you go with fruit with a lower or medium glycemic index, like berries or apples. 

Adding nut butter combined with fruit can release glucose slowly, so the body processes blood sugar slower and creates a more stable glucose level. 

Whenever you choose nut butter, make sure it doesn’t have any added sugar or sodium. The only ingredient in the ingredients list should be the nut of your choice. 

#4 Nuts

Nuts such as almonds, peanuts, and pecans are good sources of monounsaturated fatty acids. They can help reduce blood cholesterol, increase fullness levels, and prevent high blood sugar levels. 

Whenever you are choosing nuts, make sure they are low in sodium. Too much sodium can increase the risk of water retention and high blood pressure. It is best to eat them raw.

Nuts
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Have as much variety as possible since each nut has a different nutritional value. 

Also, make sure you control the portion size since it is very easy to overeat on nuts. Don’t eat out of the jar, but serve yourself a portion on a plate to control how much you have. 

#5 Greek yogurt with berries

Moving next on the list is Greek yogurt and berries

Greek yogurt is a top lean protein choice (if you choose fat-free option). Protein can help support muscle mass and keep your fullness levels high. In 7oz, you get 19.9g of protein, the same as having almost 2 large eggs. 

Greek yogurt with berries
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You can add some berries to give yogurt more flavor since they have a low glycemic index, which prevents high blood sugar levels. 

One of my favorite ways to have yogurt and berries is to mix them up and place the mix in the freezer. This can create a delicious ice cream snack that won’t give you high sugar levels. 

You can add stevia or monk fruit if you want to sweeten it. 

#6 Olives

If you like savory and strong flavors, olives are an excellent option as a snack. 

Olives are a source of healthy fats and antioxidants that can help reduce inflammation. They are also high in vitamin E, iron, and calcium. 

Olives
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According to research, consuming olives can help reduce LDL cholesterol (bad cholesterol), which can help promote good heart health. 

Be careful with the sodium content in olives. Make sure it has no more than 300mg of sodium per serving (hopefully less). 

#7 Tofu pudding

Tofu pudding is soft uncurdled tofu. 

It is a very plant-based protein source. So, if you want to follow a more plant-based approach, this is the best snack to include that won’t raise blood glucose levels. 

Tofu pudding
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Most plant-based options are low-quality protein since they don’t have all the amino acids the body needs. However, that is not the case with tofu. It is a high-quality protein with all the essential amino acids. 

If you have tofu pudding, ensure it is sweetened with a sugar substitute or has no added sugars. Mix tofu with cocoa powder and coconut milk, add berries on top, and enjoy!

#8 Egg on whole-wheat toast

Eggs on whole-wheat toast is another great snack that can help you feel full and prevent you from getting hungry in the middle of the night. 

Eggs are high-quality protein combined with whole-wheat toast, which can help manage blood sugar levels. 

Egg on whole-wheat toast
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You can add some non-starchy vegetables like mushrooms, tomatoes, and broccoli to add more nutrients to the dish. You can also add avocado for extra satiety.

#9 Oven-roasted chickpeas

For those who need a crunchy snack, oven-roasted chickpeas can satisfy that craving without affecting blood sugar. 

While you can purchase them in a store, you can easily make them at home. Place cooked chickpeas in an air fryer and add the herbs or spices of your choice. This allows you to control the sodium content. 

Oven-roasted chickpeas
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If you don’t like chickpeas, you can replace them with edamame. 

#10 Chia pudding

Finally, chia pudding is another healthy snack that allows you to control blood sugar levels. 

One of the benefits of chia pudding is that you can make them beforehand. Add chia and the milk of choice into a mason jar. Leave the chia soaking overnight or for at least 8 hours.

Chia pudding
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The chia soaks up most of the water and creates a pudding-type dish. 

You can add some fruits and nuts to prevent blood sugar level surge. 

FAQs

How can I stabilize my blood sugar overnight?

To stabilize your blood sugar levels overnight, ensure you consume enough protein, fiber, and healthy fat throughout the day. These will help release glucose slowly and prevent it from creating a spike in the morning. You don’t need all three, but at least one should go along with a carb source.

Can people with diabetes eat cheese and crackers?

Yes, people with diabetes can eat cheese and crackers. Cheese can be a good source of protein. However, when choosing cheese, ensure it doesn’t have more fat than protein. And if you have crackers, make sure they are whole-grain with at least more than 3g of fiber.

How many hours before bed should a person with diabetes eat?

It would be best to have a snack more than 30 minutes before bed. This can give the body some time to help process any bedtime snacks you have. Having a snack at least 30 minutes before bedtime can prevent digestive issues like acid reflux.

A Word From Our Nutritionist

Bedtime snacks can affect your blood sugar levels the next morning. However, if you are feeling hungry, it’s always better to add one to prevent you from getting up in the middle of the night and eating whatever is in the fridge.

One of the best options to include before bed is dairy. It is high in tryptophan, an amino acid that can help you relax and have a good night’s sleep.

So, if you have trouble sleeping, adding Greek yogurt before bedtime can promote a goodnight’s sleep.

If you don’t like yogurt that much, you can add milk to chia pudding and get that tryptophan boost.

Conclusion

The best bedtime snacks can prevent you from having high sugar levels in the morning or sudden low blood sugar in the middle of the night. 

Make sure never to have a carb alone since it can increase blood sugar levels. Always pair it with protein, fiber, or healthy fat. 

Options like hummus with vegetables or chia pudding are all great snacks that can increase your fullness levels and help you control blood sugar levels.

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HR_author_photo_Brenda
Written by
Brenda Peralta ist eine eingetragene Ernährungsberaterin für Health Reporter. Sie hat mehrere Zertifizierungen in den Bereichen Sporternährung und weibliche Hormone. Zudem hat sie Berufserfahrung als Fruchtbarkeitsberaterin, Gesundheitscoach und Darmspezialistin.
Medically reviewed by Rosmy Barrios, MD
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