If you have diabetes, you probably already know how mindful you need to be about your diet. Eating healthy is of utmost importance, and avoiding sugary, processed foods is a must. More importantly, patients must maintain portion control and avoid binge-eating, especially at night or before bedtime.
In general, nighttime eating habits have been linked to increased all-cause cancer and diabetes mortality, according to a study published in the journal Nutrition and Diabetes. The US Centers for Disease Control and Prevention (CDC) also recommend avoiding large meals in the middle of the night to reduce the chance of a spike in your blood sugar. However, having diabetes does not completely restrict you from late-night snacking, especially if you choose healthy foods. Therefore, if you have intense hunger pangs and must give in to your cravings, here are some bedtime snacks you can munch on.
Also Read: Diabetes Management: A Balanced Approach through Diet and Exercise
Avocado Toast
Avocado toasts have become a favourite breakfast option in recent times. Avocados, also called alligator pear or butter fruit, are known for their low-carbohydrate, high-fibre content, which is not only good for people with diabetes but also beneficial for those with stomach problems. It is highly rich in monounsaturated fatty acids (MUFAs), which are said to raise 'good' High-Density Lipoprotein (HDL) cholesterol in the body. HDL cholesterol, in turn, supports heart health.
Almonds
Nuts, like almonds, are extremely nutritious. They are high in protein, healthy fats, and fibre and make for a satiating snack, particularly for people with diabetes. A study published in the journal Nutrients also found that incorporating almonds into a low-carbohydrate diet helped patients lower their fasting blood sugar and blood sugar levels after meals.
Chia Pudding
When it comes to chia seeds, many wonder how something so tiny can be packed with nutritional benefits. Low in glycemic index (GI) and loaded with fibre, protein, and omega-3 fatty acids, chia seed pudding can make for a healthy late-night snack, especially for people with diabetes. This is because eating low-GI foods improves blood glucose levels and also reduces insulin resistance.
Also Read: How Can Adding Seeds To Your Diet Help You Lower Your Blood Sugar levels?
Boiled Eggs
Eggs are a protein-rich food that plays a vital role in regulating blood sugar levels. It keeps you fuller for a longer time and helps manage hunger that comes with health conditions like diabetes. Moreover, it has a low GI score, which is why it does not have any major effect on blood sugar levels.
Oatmeal
If you thought oatmeal was just a breakfast food, think again. This power-packed food can be had anytime of the day, including late at night. It is high in fibre and low in saturated and trans fats, which makes it a healthy snacking option for people with diabetes. However, it is crucial that you choose sugar-free or unflavoured oats, as these contain high levels of sugar, artificial flavourings, and unhealthy ingredients. In fact, 100 grams (g) of instant oats with maple and brown sugar contain 30.3 g of total sugar and 386 kcal, according to the US Department of Agriculture (USDA).
Chickpea Salad
Chickpeas have blood-sugar-regulating effects, meaning they can be enjoyed without the danger of raising blood sugar levels in the body. This is because they are high in protein and have a low GI. According to the USDA, one cup of chickpeas contains 12.8 g of fibre.
Carrots And Cucumber![]()
Both carrots and cucumbers are extremely healthy and hydrating. Both are low-carb and non-starchy, making them a healthy snack for people with diabetes. Additionally, cucumbers and carrots have low GI. While cucumber has a GI of 15, raw carrots have a GI of 16. Any food with a GI less than 55 is considered low.
Whole Grain Crackers And Cottage Cheese
If you have diabetes and struggle with late-night snacking, having whole-grain crackers with cottage cheese can be filling and good for your blood sugar levels. While whole-grain crackers may not be high in refined carbs and added sugar, you can enjoy them without any guilt. Moreover, cottage cheese is low in carbohydrates and high in protein, making it a filling food item without having too much impact on blood sugar levels.
Also Read: 10 Effective Strategies To Prevent Blood Sugar Spikes After Breakfast
Greek Yoghurt With Berries
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Choose unsweetened Greek yoghurt and top it up with some berries to manage your cravings and your blood sugar levels. In general, yoghurt is packed with calcium, vitamin D, potassium, and protein, which also help improve your bone health and reduce the risk of bone-related diseases like osteoporosis.
Whole-Wheat Bread With Peanut Butter
Bread and peanut butter have always been a delicious food combination. With the right choice of products, they can prove healthy for people with diabetes. Peanuts themselves are low in GI and do not cause a rapid increase in blood sugar levels. On the other hand, whole-wheat bread is a good source of dietary fibre, which improves digestion.
Conclusion
Having diabetes does not mean you should stop yourself from enjoying delicious, wholesome foods. The key is to make the right food choices and to ensure moderation. While late-night binge-eating is not widely recommended, if you must, then choose from a healthy list of snacking options (like the one listed above). However, consult with a healthcare professional before you make any new additions to your diet.
[Disclaimer: This article is for informational purposes only, hence, we advise you to consult your own expert if you are dealing with any health problems to avoid complications.]