What snacks can diabetics eat at night

Many people with diabetes experience fluctuations in their blood sugar levels throughout the night. While a late-night snack can help maintain these levels, it's important to choose the right kind of snack. Eating high-sugar or high-carbohydrate snacks can result in elevated blood sugar levels and potential weight gain. In contrast, choosing snacks with fiber and protein can help stabilize blood sugar levels and promote satiety.

How do overnight changes in blood glucose occur?

During the night, the liver releases glucose into the bloodstream to sustain the body until breakfast. Blood sugar levels should remain constant as the amount of glucose produced and released by the liver is complemented by the amount of blood sugar levels being used. However, a person's blood sugar levels primarily fluctuate during the night due to two processes:

1. The Somogyi effect: This occurs when a nighttime hypoglycemia (low blood sugar) episode is followed by a morning hormone surge that causes hyperglycemia (high blood sugar). Glucose levels decrease significantly between 2:00 and 3:00 a.m. In response, the body releases hormones that cause blood sugar levels to rise once more, potentially excessively, resulting in high blood sugar levels in the morning.
2. The dawn phenomenon: This increase in blood glucose, commonly known as blood sugar, occurs in people with diabetes first thing in the morning. Hormones like cortisol and growth hormone tell the liver to increase glucose production in the early morning, giving you the energy to wake up. This causes pancreatic beta cells to release insulin to maintain healthy blood glucose levels. As a result, blood sugar levels increase between 3:00 and 8:00 in the morning, leading to high blood sugar levels.

What snacks can people with diabetes eat at night?

Finding late-night snacks that fulfill your cravings while meeting diabetic meal requirements can be challenging. Here are some snacks that are low in carbohydrates, high in fiber and protein, and won't cause blood sugar levels to spike:

1. A handful of nuts: Almonds, walnuts, and peanuts are excellent sources of vitamins, minerals, and good fats. Almonds, in particular, are a good source of vitamin E, while walnuts are high in omega-3 fatty acids.
2. Air-popped popcorn: Popcorn can be a light, nutritious snack, depending on how it is made. Its low-calorie count and high fiber content aid in preventing weight gain. Popcorn also includes protein, fiber, vitamins, and minerals. However, avoid flavored or prepackaged popcorn containing trans fats and other harmful additives.
3. A hard-boiled egg: Eggs are an excellent source of protein, with one large egg providing 6.29 grams of protein. They are low in calories, carbohydrates, and glycemic index (GI), making them perfect for people with diabetes. Eggs can help control blood sugar levels and keep you feeling fuller for longer.
4. Low-fat cheese and whole-wheat crackers: Cheese and crackers are another option for a late-night snack. Whole-wheat crackers provide dietary fiber, while cheese offers protein. Choose unprocessed cheese that is healthy. Whole-wheat and whole-grain crackers have lower glycemic index scores than white crackers, meaning they have less effect on blood sugar levels. The higher the fiber content, the better. However, watch your portions to avoid consuming more than 15 grams (g) of carbohydrates in a single serving.
5. Cherry tomatoes, carrots, or cucumber slices: Non-starchy vegetables are low in calories, fats, and carbohydrates, making them an excellent snack. They also contain many vitamins, minerals, and fiber, promoting gut and heart health.
6. Hummus and veggies or whole-grain toast: Hummus, made from cooked chickpeas