Foods to Lower the Rise of Blood Sugar at Night

Controlling high blood sugar levels at night is an important part of overall health for people with diabetes. But, it does not have to be a complicated process. Simple lifestyle changes including a healthy, well-balanced snack before bed can improve blood sugar levels even during the long hours between bedtime and breakfast.

Simple lifestyle changes like sticking to a well-balanced diet can improve blood sugar levels. (Image: Tay Jnr/Digital Vision/Getty Images)

Protein

A serving of protein should be eaten one to two hours before bedtime to help stabilize blood sugar levels before the extended fasting period during sleep. (Image: cmeder/iStock/Getty Images)

Protein is a key to preventing high blood sugar during the night. When digested, protein does not spike blood sugar or insulin levels, making it the best choice in food options before bedtime. A serving of protein should be eaten one to two hours before bedtime to help stabilize blood sugar levels before the extended fasting period during sleep. Good sources of protein include poultry, lean meats, fish, eggs and soy products.

Fats

A small amount of healthy fats can be added to the evening snack to help the body process the protein and carbohydrates also eaten during the meal. (Image: olgakr/iStock/Getty Images)

Fats also play an important role in controlling blood sugar levels. A small amount of healthy fats, like monounsaturated, polyunsaturated and omega-3 fatty acids, can be added to the evening snack to help the body process the protein being consumed. Examples of healthy fats are low-fat cheeses, seeds, nuts, avocado, and olive oil. Avoid trans fats and saturated fats, which can lead to high cholesterol and heart disease.

Carbohydrates

Adding vegetables, whole grain breads, and legumes not only provides important nutrients, they also provide fiber. (Image: Boarding1Now/iStock/Getty Images)

Carbohydrates are often thought to be the enemy when it comes to high blood sugar. But, the right carbohydrates during an evening snack can actually be beneficial. Adding vegetables, whole-grain breads, or legumes not only provides important nutrients, but also provides fiber. Fiber decreases the risk of heart disease and helps stabilize blood sugar levels. Avoid simple carbohydrates that provide little to no nutritional value and spike insulin and blood sugar levels such as cookies, cakes, white breads and pastas, and sweetened soft drinks or juices.

Snack Ideas

One to two hours before bed enjoy a small, healthy snack. (Image: Fuse/Fuse/Getty Images)

One to two hours before bedtime enjoy a small, healthy snack to help the body regulate blood sugar and insulin levels during the fasting period between dinner and breakfast. Examples of snacks are fresh berries, low-fat cottage cheese and a handful of walnuts or tuna fish on whole-grain crackers with an olive on top. Remember to watch portion sizes and aim for a small amount of protein, a healthy fat and complex carbohydrates in every snack.

REFERENCES & RESOURCES
Load comments
PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION

Copyright © 2019 Leaf Group Ltd. Use of this web site constitutes acceptance of the LIVESTRONG.COM Terms of Use , Privacy Policy and Copyright Policy . The material appearing on LIVESTRONG.COM is for educational use only. It should not be used as a substitute for professional medical advice, diagnosis or treatment. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse any of the products or services that are advertised on the web site. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the advertisements are served by third party advertising companies.