Bedtime snack and diabetes

Dietitian.Lauren Hmede
Apr 6, 2019
2 min read

Here’s a healthy bedtime snack (high-protein, low-fat) for diabetics to prevent high blood sugar in morning

Introduction:

Both type 1 and 2 diabetes need a good management starting from controlling blood sugar, medication, exercise and healthy lifestyle. You need to have a careful monitoring especially to your late bedtime snack as unhealthy or wrong choices will result in hyperglycaemia in the morning.

Diabetic patients tend to experience a condition called dawn phenomenon or dawn effect which is an abnormal early morning (2:00 a.m.-8:00 p.m.) surge in blood sugar. This condition is linked to many factors like natural overnight release of hormones that increase insulin resistance, insufficient insulin or medication dosages, or snacking carbohydrates at bedtime, etc.

Choosing a high protein, high fibre and low fat snack is important to keep blood sugar under control. You need to understand how your body processes sugar in order to control your blood sugar and make good choices. Finally being overweight or obese increase risk of diabetes or if you already have it, it increases the risk of complications. It is important to lose extra weight while maintaining appropriate healthy lifestyle and exercise routine.

Healthy snack recipe for diabetes before bed

You have wide choices considering bedtime snack that can still fit healthy lifestyle habits. A general rule your snacks must be high in protein, low in carbs and moderate in fat to stabilize blood sugar.

Whole-wheat crackers with low-fat cheese

Cheese are good source of protein just make sure to choose low-fat unprocessed types. Whole crackers are good source of fibre and have low glycaemic index so they will keep blood sugar steady while preventing the liver from releasing too much sugar.

You need to control portion size as eating too much can lead to excess calories and carbs. Late night eating leads to weight gain.

Based on how your body responses to sugar overnight or the dawn phenomenon, as well as your personal preferences and weight goals, you can tailor your snacking. As per the ADA recommendations, people can develop a personalised meal plan with their healthcare team or a dietician - and this includes snacks and their timings.

Basic tips

Here are a few general tips that can help everyone trying to stay healthy and fit:

· Plan meals and snacks ahead of time.

· Eat slowly and mindfully, focusing on enjoying the food.

· Make eating a single activity and avoid watching T.V. while eating

· People with diabetes should avoid or limit carbs at bedtime. Also, try to adjust your dose of insulin or medication.

Most importantly, choose healthful snacks that are high in nutrients but low in empty calories and low-quality carbs.