People with type 1 diabetes must manage their blood glucose levels (BGL) at all times. As anyone dealing with T1D knows, food is an important part of managing diabetes because it can significantly affect BGL.
Eating specific meals at specific times is important for people with T1D. If overnight hypoglycemia is often an issue for you or your loved one, having a snack before bed could be one of those times.
We’ll discuss when it may be beneficial to have a healthy snack in your bedtime routine, as well as offer a variety of custom nighttime snack suggestions aligning with your individual needs and goals. Remember that you should always consult with your designated healthcare professional before making changes to your diabetes management plan. They can help you identify patterns of nighttime hypoglycemia, too!
Why It Could Be Beneficial to Have a Snack Before Bed
Diabetes needs constant monitoring of blood sugar levels throughout the day. But the complexities of night bring a special set of challenges. Hormonal dynamics and metabolic activity changes as the body gets ready for sleep. Additionally, the effects of a late dinner, via both carbohydrate consumption and insulin dosing, can still be acting on your system by the time you go to bed.
Understanding these variations is essential for effectively treating diabetes since they have the potential to have a substantial impact on blood sugar levels and cause nocturnal hypoglycemia or hyperglycemia.
The idea of bedtime food becomes more prominent in this context.
Here’s why having a nighttime snack before bed may, in some instances, help regulate blood sugar levels.
- Lowers Chance of Nighttime Hypoglycemia
Some diabetics develop nocturnal hypoglycemia, in which their blood sugar levels fall dangerously low while they’re sleeping. The risk of hypoglycemia can be decreased by eating a snack that contains both complex carbs and a source of protein.
- Helps Regulate Liver Glucose
By releasing glucose from storage, when necessary, the liver helps to keep blood sugar levels stable. Having a snack before bed can offer a different source of glucose, limiting the need for the liver to release extra glucose into the bloodstream and assisting with blood sugar level stabilisation.
- Improving Sleep Quality
Blood sugar fluctuations may interfere with sleep. A balanced snack can help maintain a stable blood sugar level, which can result in more restful sleep and general wellbeing.
Just keep in mind that as helpful as a bedtime snack can be, this may not be an appropriate strategy for everyone. It depends on your unique patterns of nighttime blood glucose levels. A well-balanced bedtime snack may be beneficial specifically for those who consistently experience nighttime hypoglycemia.
Daily logging of your BGL is the best way for you to establish this nighttime pattern, and Gluroo can be a great tool for that. By connecting with your CGM, Gluroo automatically logs BGL data, among many other things, and charts your patterns and fluctuations to help you make more informed decisions about your diabetes management.
Best Types of Food to Have Before Bed
It’s important to choose nutrient-dense bedtime snacks that provide a balance of complex carbohydrates, protein, and healthy fats. Remember that the snack you eat, if any, depends heavily on your patterns of nighttime hypoglycemia, what your current BGL is, your carbohydrate ratio, and more. Always consult your designated healthcare professional when making changes to your diabetes treatment plan.
Here are the top food categories that we suggest eating before night to aid with blood sugar control.
- Complex Carbohydrates
Whole grains, veggies, and legumes include complex carbohydrates, which make them a great option for pre-bedtime snacking. They avoid sharp rises in blood sugar by slowly releasing glucose into the system. The fibre in whole grains like whole wheat bread, oats, and brown rice helps to further slowdown digestion and maintain consistent blood sugar levels all night long.
- Lean Proteins
Including lean protein sources in your bedtime snack helps to promote fullness and regulate blood sugar levels. Lean turkey, cottage cheese, and low-fat Greek yoghurt are examples of foods that offer a gradual release of amino acids, preventing sharp decreases in blood sugar. Additionally, protein encourages muscle growth and repair while sleeping.
- Healthy Fats
Adding healthy fats to your bedtime snacks, like nuts, seeds, avocados, and olive oil, can be a wise choice. They prevent a spike in blood sugar by slowing down digestion and promoting a sensation of fullness. These fats also offer a consistent supply of energy all night long.
- High Fibre
Fibre lowers blood sugar levels by reducing the rate at which glucose is absorbed and improving glycemic control. Vegetables, fruits (ideally with lower glycemic indexes), and whole grains can help keep blood sugar levels constant during sleep.
Not only is it important to eat the right things but it’s equally important to pay attention to portion sizes to avoid consuming too many carbohydrates for your situation.
10 Bedtime Snack Ideas
Here are 10 simple and healthy snack ideas for before bed that can help maintain a diabetic-friendly diet. Always remember to modify portion sizes to suit your particular requirements and preferences.
- Greek yoghurt parfait: For a well-balanced combination of protein, fibre, and healthy fats, layer low-fat Greek yoghurt with fresh fruit and a dash of chopped almonds.
- Apple Slices with Nut Butter: Mix fruit with the satiating qualities of good fats and protein by dipping apple slices in a tablespoon of almond or peanut butter.
- Whole Grain Crackers with Low-Fat Cheese: To receive a combination of complex carbohydrates and protein, eat a few whole grain crackers along with a little amount of low-fat cheese.
- Hummus and Carrot Sticks: Combine carrot sticks and a serving of hummus for a boost of plant-based protein, fibre, and vitamins.
- Mixed Nuts: For a delicious combination of good fats, protein, and fibre, grab a small handful of mixed nuts such as almonds, walnuts, and pistachios.
- Cottage Cheese with Fruit: To add nutrition and natural sweetness, top a serving of low-fat cottage cheese with fresh pineapple or berries.
- Low-Sugar Oatmeal: Make a small bowl of oatmeal with water or almond milk with no added sugar. Chopped nuts and a dash of cinnamon can be added for flavour and texture.
- Vegetable Sticks with Guacamole: Dip brightly coloured vegetable sticks, including bell peppers and cucumber, into a portion of guacamole, which is made of mashed avocado blended with diced onion, tomatoes, and chilli peppers as well as spices for beneficial fats and fibre.
- Chia Seed Pudding: Combine unsweetened almond milk, vanilla essence, and a little amount of low-calorie sweetener with chia seeds. Put it in the fridge to get a pudding-like consistency. Once ready, add a few berries and enjoy.
- Cinnamon-Infused Greek Yoghurt: Enjoy some plain Greek yoghurt with a dash of cinnamon for a simple and high-protein snack.
Although not everyone needs a snack before bed, for those who do, it can be a powerful tool in the fight to keep blood sugar levels steady throughout the night.
The truth is that the correct snack before bed can significantly reduce the risk of nocturnal blood sugar variations.