Try one the following healthful snacks before bed to help manage blood sugar levels and satisfy nighttime hunger:
1. A handful of nuts
Almonds, walnuts, and peanuts contain plenty of vitamins, minerals, and healthful fats. Almonds also contain plenty of vitamin E, and walnuts are especially rich in omega-3 fatty acids.
2. A hard-boiled egg
Eggs are a great source of protein, with one large egg providing 6.29 grams (g). Eggs also contain very few carbohydrates.
Try eating the egg with a couple of whole-grain crackers to add fiber. Fiber slows down the digestive process, releasing the energy from the food over a longer period. This may help keep blood sugar levels stable.
3. Low-fat cheese and whole-wheat crackers
Cheese provides protein, while whole-wheat crackers add dietary fiber. Choose a healthful type of unprocessed cheese.
Whole-wheat and whole-grain crackers have lower glycemic index scores than white varieties, meaning that they have less of an impact on blood glucose levels.
4. Baby carrots, cherry tomatoes, or cucumber slices
Non-starchy vegetables are a great choice for a snack. They are very low in calories, fats, and carbohydrates, while offering plenty of vitamins and minerals.
These vegetables also provide antioxidants and a good dose of fiber to boost heart and gut health. For more protein, add a low-fat cheese slice to this low-calorie snack.
5. Celery sticks with hummus
Celery is a low-calorie, high-fiber food that also provides vitamins and minerals. Pair celery or another non-starchy vegetable with hummus to add a source of protein.
For the best results, avoid highly processed hummus, and try making it at home by blending chickpeas, tahini, and lemon.
6. Air-popped popcorn
Depending on the method of preparation, popcorn can be a light, healthful snack. It contains vitamins, minerals, fiber, and protein. Add in a few mixed nuts for a source of protein.
7. Roasted chickpeas
Chickpeas provide a healthful boost of protein and fiber, providing 11.81 g and 10.6 g, respectively, per cup.
A person can prepare this easy snack in under 1 hour, for example by following this spicy roasted chickpeas recipe.
8. Sliced apple and peanut butter
Peanut butter is rich in protein, fiber, and healthful fats, an attractive nutritional profile for anyone looking to help control blood sugar levels.
Apples provide a range of vitamins, minerals, and antioxidants. The ADA say that apples can play a role in a healthful diet for people with diabetes.
Try cutting an apple and adding a light spread of peanut butter to each slice. Or, try a different type of nut butter, such as almond or cashew butter.
9. Sugar-free Greek yogurt
The ADA advise that, along with skim milk and some reduced-fat cheeses, yogurt is one of the most healthful types of dairy. Yogurt contains calcium and high-quality protein.
10. A handful of seeds
Like nuts, seeds are a great source of protein, healthful fats, and fiber. Try a small handful of a mix of sunflower, sesame, and pumpkin seeds in the evening.
Explanation:
Eat mindfully by focusing on enjoying the food.
Avoiding snacking in front of the television or while reading, driving, or otherwise distracted.
Plan meals, snacks, and treats ahead of time.
Choose healthful snacks, rather than ones that contain empty calories and low-quality carbohydrates.
Learn about and pay attention to portion sizes.
