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It’s no secret that Americans love to snack. These between-meal bites are a staple in the typical American diet, with most U.S. adults eating one to three snacks per day, contributing to roughly 20% of our calorie intake.But like anything else diet-related, what you snack on—and when—can impact your health, especially if you have prediabetes or diabetes.
One study suggests that late-night snacking before bed can disrupt or support your ability to maintain stable blood sugar levels, significantly impacting your metabolic health throughout the night.Knowing what to look for in a bedtime snack can help keep your blood sugar in check during the night.
We talked to a registered dietitian for the best late-night snack that satisfies hunger and helps stabilize blood sugar, ensuring a restful night’s sleep and healthier morning ahead. Keep reading for the best before-bed snack.
12 Healthy Ways to Lower Your Blood Sugar
What to Look For in a Blood-Sugar-Friendly Snack
If you’re aiming to better manage your blood sugar without giving uplate-night snacking, choose snacks containing nutrients that support stable glucose metabolism. “When it comes to blood sugar balance, you want to look at both the nutrients in the food and the portion,” saysErin Palinski-Wade, RD, CDCES, a registered dietitian and author of2-Day Diabetes Diet. “An ideal late-night snack won’t raise blood sugar levels but will also help to stabilize blood sugar and appetite overnight to prevent spikes and crashes in blood sugar,” she explains.
A late-night snack that won’t spike blood sugar should also include healthy fats. Research shows that heart-healthy fats, such as monounsaturated fats, can improve insulin sensitivity and help regulate blood sugar levels.
Proteinis another essential nutrient for stabilizing blood sugar. Studies suggest that high-protein snacks can increase feelings of fullness and help regulate appetite, which can prevent overeating and reduce blood sugar fluctuations before bedtime.
The #1 Late-Night Snack to Manage Blood Sugar
When nighttime cravings strike, it’s tempting to reach for sugary or salty snacks like cookies, chips or ice cream. However, one option stands out from the rest for satisfying your hunger while regulating blood sugar levels:almonds.
Whether you prefer them raw, roasted, seasoned or part of a mouthwatering recipe like ourSnickerdoodle AlmondsorEverything-Seasoned Almonds, almonds are a crunchy, healthy and satisfying alternative to typical late-night snacks. Plus, they’re packed with essential nutrients that can help manage blood sugar levels throughout the night.
Almonds Are Rich in Healthy Fats and Protein
According to Palinski-Wade, almonds provide an excellent combination of nutrients that can keep blood sugar levels steady. “The plant-based protein in almonds helps to slow digestion and provides a steady release of energy throughout the night, keeping blood sugar levels in an ideal range. The healthy monounsaturated fats in almonds also help to slow gastric emptying for more steady blood sugar and appetite,” she says. (Gastric emptying means the speed at which food leaves your stomach.)
One review found that almonds deliver the highest amount of fiber, protein, healthy fats,magnesiumand vitamin E per serving while being among the lowest in calories, carbohydrates and saturated fat compared to other nuts.Per the USDA, one serving (23 whole almonds) contains 6 grams of protein, 9 grams of monounsaturated fats and 164 calories.
Almonds Are High in Fiber
Almonds are a fiber-rich nut with about 3.5 grams of fiber per serving.“The fiber found in almonds further slows the absorption of carbohydrates and sugars, preventing rapid fluctuations in blood glucose levels,” says Palinski-Wade. This slower digestion helps prevent sudden spikes in blood sugar levels after eating, allowing for more stable glucose levels throughout the night.
12 Foods with More Fiber Than an Apple
Almonds Are Packed with Antioxidants and Micronutrients
The Bottom Line
Choosing the right late-night snack can significantly impact managing your blood sugar levels. When evening cravings strike, avoid reaching for snacks high in sugars and unhealthy fats, as these can lead to spikes in blood sugar levels and disrupt your sleep quality. Instead, choose healthy snacks rich in fiber, healthy fats and protein, like almonds.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Enriquez JP, Gollub E.Snacking Consumption among Adults in the United States: A Scoping Review.Nutrients. 2023;15(7):1596. doi:10.3390/nu15071596Yoshitake R, Park I, Ogata H, Omi N.Meal Timing and Sleeping Energy Metabolism.Nutrients. 2023;15(3):763. doi:10.3390/nu15030763Ioniță-Mîndrican CB, Ziani K, Mititelu M, et al.Therapeutic Benefits and Dietary Restrictions of Fiber Intake: A State of the Art Review.Nutrients. 2022;14(13):2641. doi:10.3390/nu14132641Sarabhai T, Kahl S, Szendroedi J, et al.Monounsaturated fat rapidly induces hepatic gluconeogenesis and whole-body insulin resistance.JCI Insight. 2020;5(10):e134520. doi:10.1172/jci.insight.13452Roach LA, Woolfe W, Bastian B, et al.Systematic literature review: should a bedtime snack be used to treat hyperglycemia in type 2 diabetes?Am J Clin Nutr. 2022;116(5):1251-1264. doi:10.1093/ajcn/nqac245Moon J, Koh G.Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss.J Obes Metab Syndr. 2020;29(3):166-173. doi:10.7570/jomes20028Witek K, Wydra K, Filip M.A High-Sugar Diet Consumption, Metabolism and Health Impacts with a Focus on the Development of Substance Use Disorder: A Narrative Review.Nutrients. 2022;14(14):2940. doi:10.3390/nu14142940Dreher ML.A Comprehensive Review of Almond Clinical Trials on Weight Measures, Metabolic Health Biomarkers and Outcomes, and the Gut Microbiota.Nutrients. 2021;13(6):1968. doi:10.3390/nu13061968U.S. Department of Agriculture. FoodData Central.Nuts, almonds.Kim HK, Nanba T, Ozaki M, et al.Effect of the Intake of a Snack Containing Dietary Fiber on Postprandial Glucose Levels.Foods. 2020;9(10):1500. doi:10.3390/foods9101500Asbaghi O, Nazarian B, Yousefi M, et al.Effect of vitamin E intake on glycemic control and insulin resistance in diabetic patients: an updated systematic review and meta-analysis of randomized controlled trials.Nutr J. 2023;22(1):10. doi:10.1186/s12937-023-00840-1Hosseini Dastgerdi A, Ghanbari Rad M, Soltani N.The Therapeutic Effects of Magnesium in Insulin Secretion and Insulin Resistance.Adv Biomed Res. 2022;11:54. doi:10.4103/abr.abr_366_21
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Enriquez JP, Gollub E.Snacking Consumption among Adults in the United States: A Scoping Review.Nutrients. 2023;15(7):1596. doi:10.3390/nu15071596Yoshitake R, Park I, Ogata H, Omi N.Meal Timing and Sleeping Energy Metabolism.Nutrients. 2023;15(3):763. doi:10.3390/nu15030763Ioniță-Mîndrican CB, Ziani K, Mititelu M, et al.Therapeutic Benefits and Dietary Restrictions of Fiber Intake: A State of the Art Review.Nutrients. 2022;14(13):2641. doi:10.3390/nu14132641Sarabhai T, Kahl S, Szendroedi J, et al.Monounsaturated fat rapidly induces hepatic gluconeogenesis and whole-body insulin resistance.JCI Insight. 2020;5(10):e134520. doi:10.1172/jci.insight.13452Roach LA, Woolfe W, Bastian B, et al.Systematic literature review: should a bedtime snack be used to treat hyperglycemia in type 2 diabetes?Am J Clin Nutr. 2022;116(5):1251-1264. doi:10.1093/ajcn/nqac245Moon J, Koh G.Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss.J Obes Metab Syndr. 2020;29(3):166-173. doi:10.7570/jomes20028Witek K, Wydra K, Filip M.A High-Sugar Diet Consumption, Metabolism and Health Impacts with a Focus on the Development of Substance Use Disorder: A Narrative Review.Nutrients. 2022;14(14):2940. doi:10.3390/nu14142940Dreher ML.A Comprehensive Review of Almond Clinical Trials on Weight Measures, Metabolic Health Biomarkers and Outcomes, and the Gut Microbiota.Nutrients. 2021;13(6):1968. doi:10.3390/nu13061968U.S. Department of Agriculture. FoodData Central.Nuts, almonds.Kim HK, Nanba T, Ozaki M, et al.Effect of the Intake of a Snack Containing Dietary Fiber on Postprandial Glucose Levels.Foods. 2020;9(10):1500. doi:10.3390/foods9101500Asbaghi O, Nazarian B, Yousefi M, et al.Effect of vitamin E intake on glycemic control and insulin resistance in diabetic patients: an updated systematic review and meta-analysis of randomized controlled trials.Nutr J. 2023;22(1):10. doi:10.1186/s12937-023-00840-1Hosseini Dastgerdi A, Ghanbari Rad M, Soltani N.The Therapeutic Effects of Magnesium in Insulin Secretion and Insulin Resistance.Adv Biomed Res. 2022;11:54. doi:10.4103/abr.abr_366_21
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Enriquez JP, Gollub E.Snacking Consumption among Adults in the United States: A Scoping Review.Nutrients. 2023;15(7):1596. doi:10.3390/nu15071596Yoshitake R, Park I, Ogata H, Omi N.Meal Timing and Sleeping Energy Metabolism.Nutrients. 2023;15(3):763. doi:10.3390/nu15030763Ioniță-Mîndrican CB, Ziani K, Mititelu M, et al.Therapeutic Benefits and Dietary Restrictions of Fiber Intake: A State of the Art Review.Nutrients. 2022;14(13):2641. doi:10.3390/nu14132641Sarabhai T, Kahl S, Szendroedi J, et al.Monounsaturated fat rapidly induces hepatic gluconeogenesis and whole-body insulin resistance.JCI Insight. 2020;5(10):e134520. doi:10.1172/jci.insight.13452Roach LA, Woolfe W, Bastian B, et al.Systematic literature review: should a bedtime snack be used to treat hyperglycemia in type 2 diabetes?Am J Clin Nutr. 2022;116(5):1251-1264. doi:10.1093/ajcn/nqac245Moon J, Koh G.Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss.J Obes Metab Syndr. 2020;29(3):166-173. doi:10.7570/jomes20028Witek K, Wydra K, Filip M.A High-Sugar Diet Consumption, Metabolism and Health Impacts with a Focus on the Development of Substance Use Disorder: A Narrative Review.Nutrients. 2022;14(14):2940. doi:10.3390/nu14142940Dreher ML.A Comprehensive Review of Almond Clinical Trials on Weight Measures, Metabolic Health Biomarkers and Outcomes, and the Gut Microbiota.Nutrients. 2021;13(6):1968. doi:10.3390/nu13061968U.S. Department of Agriculture. FoodData Central.Nuts, almonds.Kim HK, Nanba T, Ozaki M, et al.Effect of the Intake of a Snack Containing Dietary Fiber on Postprandial Glucose Levels.Foods. 2020;9(10):1500. doi:10.3390/foods9101500Asbaghi O, Nazarian B, Yousefi M, et al.Effect of vitamin E intake on glycemic control and insulin resistance in diabetic patients: an updated systematic review and meta-analysis of randomized controlled trials.Nutr J. 2023;22(1):10. doi:10.1186/s12937-023-00840-1Hosseini Dastgerdi A, Ghanbari Rad M, Soltani N.The Therapeutic Effects of Magnesium in Insulin Secretion and Insulin Resistance.Adv Biomed Res. 2022;11:54. doi:10.4103/abr.abr_366_21
Enriquez JP, Gollub E.Snacking Consumption among Adults in the United States: A Scoping Review.Nutrients. 2023;15(7):1596. doi:10.3390/nu15071596
Yoshitake R, Park I, Ogata H, Omi N.Meal Timing and Sleeping Energy Metabolism.Nutrients. 2023;15(3):763. doi:10.3390/nu15030763
Ioniță-Mîndrican CB, Ziani K, Mititelu M, et al.Therapeutic Benefits and Dietary Restrictions of Fiber Intake: A State of the Art Review.Nutrients. 2022;14(13):2641. doi:10.3390/nu14132641
Sarabhai T, Kahl S, Szendroedi J, et al.Monounsaturated fat rapidly induces hepatic gluconeogenesis and whole-body insulin resistance.JCI Insight. 2020;5(10):e134520. doi:10.1172/jci.insight.13452
Roach LA, Woolfe W, Bastian B, et al.Systematic literature review: should a bedtime snack be used to treat hyperglycemia in type 2 diabetes?Am J Clin Nutr. 2022;116(5):1251-1264. doi:10.1093/ajcn/nqac245
Moon J, Koh G.Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss.J Obes Metab Syndr. 2020;29(3):166-173. doi:10.7570/jomes20028
Witek K, Wydra K, Filip M.A High-Sugar Diet Consumption, Metabolism and Health Impacts with a Focus on the Development of Substance Use Disorder: A Narrative Review.Nutrients. 2022;14(14):2940. doi:10.3390/nu14142940
Dreher ML.A Comprehensive Review of Almond Clinical Trials on Weight Measures, Metabolic Health Biomarkers and Outcomes, and the Gut Microbiota.Nutrients. 2021;13(6):1968. doi:10.3390/nu13061968
U.S. Department of Agriculture. FoodData Central.Nuts, almonds.
Kim HK, Nanba T, Ozaki M, et al.Effect of the Intake of a Snack Containing Dietary Fiber on Postprandial Glucose Levels.Foods. 2020;9(10):1500. doi:10.3390/foods9101500
Asbaghi O, Nazarian B, Yousefi M, et al.Effect of vitamin E intake on glycemic control and insulin resistance in diabetic patients: an updated systematic review and meta-analysis of randomized controlled trials.Nutr J. 2023;22(1):10. doi:10.1186/s12937-023-00840-1
Hosseini Dastgerdi A, Ghanbari Rad M, Soltani N.The Therapeutic Effects of Magnesium in Insulin Secretion and Insulin Resistance.Adv Biomed Res. 2022;11:54. doi:10.4103/abr.abr_366_21
