In This ArticleView AllIn This ArticleWhat Is Insulin Resistance?What to Look for in a Snack for Insulin ResistanceThe Best Late-Night Snack for Insulin Resistance

In This ArticleView All

View All

In This Article

What Is Insulin Resistance?

What to Look for in a Snack for Insulin Resistance

The Best Late-Night Snack for Insulin Resistance

ClosePhoto:Getty ImagesWhen evening cravings strike, many people reach for quick snacks to satisfy their hunger. However, late-night snacking can spell trouble for your blood sugar, depending on what you eat. Given that research reveals that late-night eating can negatively impact insulin sensitivity and lead to weight gain, the snack you choose matters a lot.Fortunately, knowing what to look for in an evening snack can help improve your insulin resistance. Read on to discover what insulin resistance is, what to look for in a snack that supports insulin management, and the best late-night snack to help maintain stable blood sugar levels while you sleep.The Best Late-Night Snack for Better Blood Sugar Levels, According to a DietitianWhat Is Insulin Resistance?Understanding insulin resistance is essential for staying healthy and reducing chronic disease risk.Insulin resistanceoccurs when your body’s cells become less responsive to insulin—a hormone crucial for regulating blood sugar (glucose) levels.When insulin metabolism goes awry, cells lose their ability to efficiently take in glucose, so blood sugar levels stay elevated. Over time, this can potentially cause various health issues such as type 2 diabetes, high blood pressure and high cholesterol.Insulin resistance often precedes type 2 diabetes and can also lead to increased fat storage and a higher cardiovascular disease risk.,This condition can also disrupt normal glucose metabolism,making you feel tired and hungry, which could lead to weight gain.Like many health issues, insulin resistance has multiple causes. However, it’s commonly linked to obesity, a sedentary lifestyle and a diet that’s high in sugar and salt yet low in nutrients.The good news is choosing the right healthy snacks may help manage insulin resistance and maintain stable blood sugar levels.Can You Reverse Insulin Resistance? Here’s What a Diabetes Expert SaysWhat to Look for in a Snack for Insulin Resistance“To help prevent insulin resistance, you want to look for snack options that promote balanced blood sugar levels,” saysErin Palinski-Wade, RD, CDCES, registered dietitian and author of2-Day Diabetes Diet.Choosing whole foods with a low glycemic index (GI) can help you avoid rapid spikes in blood sugar. That’s because low-GI foods release glucose gradually, which helps maintain balanced energy levels and better blood sugar control.It’s also helpful to look for snacks high infiber and protein. These two slowly-digested nutrients can help improve metabolism and promote satiety, which may translate to less late-night hunger.Incorporating small amounts of healthy fats may also help keep insulin levels steady.Foods like avocados, nuts and seeds contain monounsaturated fats and are free from refined sugars and simple carbohydrates that can spike blood sugar and impact insulin resistance.Low-Glycemic Diet vs. Low-Carb Diet: Which Is Healthier?The Best Late-Night Snack for Insulin ResistanceNext time you’re hungry at night but want to keep your blood sugar levels in check, reach for a snack that’s low in carbs and high in protein, likecottage cheese.11 Cottage Cheese Recipes You’ll Want to Make ForeverCottage Cheese Is Low in Carbs and High in ProteinPalinski-Wade picks cottage cheese as a top choice for late-night snacking, especially for those with insulin resistance. “Cottage cheese is one of my favorite late-night snack options for those with insulin resistance,” she says. “Not only is it incredibly versatile, but as a low carbohydrate and high-protein snack with an average of 25 grams of protein per cup, it is an ideal choice to help stabilize blood sugar levels overnight.”In fact, research shows that consuming a low-carbohydrate, protein-rich snack before bed can enhance overnight blood sugar control in people with type 2 diabetes.Cottage cheese’s balance of protein and minimal carbs can help prevent nighttime blood sugar spikes and keep hunger at bay.Cottage Cheese Can Improve Sleep QualityIn addition to its blood sugar benefits, cottage cheese may also support better sleep, which can positively impact insulin resistance. “Cottage cheese is an excellent source of the amino acid tryptophan, which research has shown may improve sleep quality and quantity when consumed in the evening,” says Palinski-Wade. “And since better quality sleep can improve both fasting blood glucose levels and insulin sensitivity throughout the day, it makes sense that cottage cheese would be a great nighttime snack option for insulin resistance and improved metabolic health.”The Bottom LineChoosing the right late-night snack can significantly impact insulin resistance and metabolic health. Cottage cheese is an ideal option for insulin resistance. It’s low in carbs and rich in protein, which may help stabilize blood sugar levels overnight and improve sleep quality. So when those evening cravings hit, keep cottage cheese in mind as a healthy and satisfying choice for balanced blood sugar.EatingWell.com, September 2024Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmitSourcesEatingWell 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.Dashti HS, Gómez-Abellán P, Qian J, et al.Late eating is associated with cardiometabolic risk traits, obesogenic behaviors, and impaired weight loss.Am J Clin Nutr. 2021;113(1):154-161. doi:10.1093/ajcn/nqaa264Freeman AM, Acevedo LA, Pennings N.Insulin Resistance. In:StatPearls. StatPearls Publishing; 2023.Galicia-Garcia U, Benito-Vicente A, Jebari S, et al.Pathophysiology of type 2 diabetes mellitus.Int J Mol Sci. 2020;21(17):6275. doi:10.3390/ijms21176275Ludwig DS, Aronne LJ, Astrup A, et al.The carbohydrate-insulin model: a physiological perspective on the obesity pandemic.Am J Clin Nutr. 2021;114(6):1873-1885. doi:10.1093/ajcn/nqab270Vlachos D, Malisova S, Lindberg FA, Karaniki G.Glycemic index (GI) or glycemic load (GL) and dietary Interventions for optimizing postprandial hyperglycemia in patients with T2 diabetes: A review.Nutrients. 2020;12(6):1561. doi:10.3390/nu12061561U.S. Department of Agriculture. FoodData Central.Cheese, cottage, lowfat, 2% milkfat.Abbie E, Francois ME, Chang CR, Barry JC, Little JP.A low-carbohydrate protein-rich bedtime snack to control fasting and nocturnal glucose in type 2 diabetes: A randomized trial.Clin Nutr. 2020;39(12):3601-3606. doi:10.1016/j.clnu.2020.03.008Sutanto CN, Loh WW, Kim JE.The impact of tryptophan supplementation on sleep quality: a systematic review, meta-analysis, and meta-regression.Nutr Rev. 2022;80(2):306-316. doi:10.1093/nutrit/nuab027

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When evening cravings strike, many people reach for quick snacks to satisfy their hunger. However, late-night snacking can spell trouble for your blood sugar, depending on what you eat. Given that research reveals that late-night eating can negatively impact insulin sensitivity and lead to weight gain, the snack you choose matters a lot.Fortunately, knowing what to look for in an evening snack can help improve your insulin resistance. Read on to discover what insulin resistance is, what to look for in a snack that supports insulin management, and the best late-night snack to help maintain stable blood sugar levels while you sleep.The Best Late-Night Snack for Better Blood Sugar Levels, According to a DietitianWhat Is Insulin Resistance?Understanding insulin resistance is essential for staying healthy and reducing chronic disease risk.Insulin resistanceoccurs when your body’s cells become less responsive to insulin—a hormone crucial for regulating blood sugar (glucose) levels.When insulin metabolism goes awry, cells lose their ability to efficiently take in glucose, so blood sugar levels stay elevated. Over time, this can potentially cause various health issues such as type 2 diabetes, high blood pressure and high cholesterol.Insulin resistance often precedes type 2 diabetes and can also lead to increased fat storage and a higher cardiovascular disease risk.,This condition can also disrupt normal glucose metabolism,making you feel tired and hungry, which could lead to weight gain.Like many health issues, insulin resistance has multiple causes. However, it’s commonly linked to obesity, a sedentary lifestyle and a diet that’s high in sugar and salt yet low in nutrients.The good news is choosing the right healthy snacks may help manage insulin resistance and maintain stable blood sugar levels.Can You Reverse Insulin Resistance? Here’s What a Diabetes Expert SaysWhat to Look for in a Snack for Insulin Resistance“To help prevent insulin resistance, you want to look for snack options that promote balanced blood sugar levels,” saysErin Palinski-Wade, RD, CDCES, registered dietitian and author of2-Day Diabetes Diet.Choosing whole foods with a low glycemic index (GI) can help you avoid rapid spikes in blood sugar. That’s because low-GI foods release glucose gradually, which helps maintain balanced energy levels and better blood sugar control.It’s also helpful to look for snacks high infiber and protein. These two slowly-digested nutrients can help improve metabolism and promote satiety, which may translate to less late-night hunger.Incorporating small amounts of healthy fats may also help keep insulin levels steady.Foods like avocados, nuts and seeds contain monounsaturated fats and are free from refined sugars and simple carbohydrates that can spike blood sugar and impact insulin resistance.Low-Glycemic Diet vs. Low-Carb Diet: Which Is Healthier?The Best Late-Night Snack for Insulin ResistanceNext time you’re hungry at night but want to keep your blood sugar levels in check, reach for a snack that’s low in carbs and high in protein, likecottage cheese.11 Cottage Cheese Recipes You’ll Want to Make ForeverCottage Cheese Is Low in Carbs and High in ProteinPalinski-Wade picks cottage cheese as a top choice for late-night snacking, especially for those with insulin resistance. “Cottage cheese is one of my favorite late-night snack options for those with insulin resistance,” she says. “Not only is it incredibly versatile, but as a low carbohydrate and high-protein snack with an average of 25 grams of protein per cup, it is an ideal choice to help stabilize blood sugar levels overnight.”In fact, research shows that consuming a low-carbohydrate, protein-rich snack before bed can enhance overnight blood sugar control in people with type 2 diabetes.Cottage cheese’s balance of protein and minimal carbs can help prevent nighttime blood sugar spikes and keep hunger at bay.Cottage Cheese Can Improve Sleep QualityIn addition to its blood sugar benefits, cottage cheese may also support better sleep, which can positively impact insulin resistance. “Cottage cheese is an excellent source of the amino acid tryptophan, which research has shown may improve sleep quality and quantity when consumed in the evening,” says Palinski-Wade. “And since better quality sleep can improve both fasting blood glucose levels and insulin sensitivity throughout the day, it makes sense that cottage cheese would be a great nighttime snack option for insulin resistance and improved metabolic health.”The Bottom LineChoosing the right late-night snack can significantly impact insulin resistance and metabolic health. Cottage cheese is an ideal option for insulin resistance. It’s low in carbs and rich in protein, which may help stabilize blood sugar levels overnight and improve sleep quality. So when those evening cravings hit, keep cottage cheese in mind as a healthy and satisfying choice for balanced blood sugar.EatingWell.com, September 2024Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmitSourcesEatingWell 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.Dashti HS, Gómez-Abellán P, Qian J, et al.Late eating is associated with cardiometabolic risk traits, obesogenic behaviors, and impaired weight loss.Am J Clin Nutr. 2021;113(1):154-161. doi:10.1093/ajcn/nqaa264Freeman AM, Acevedo LA, Pennings N.Insulin Resistance. In:StatPearls. StatPearls Publishing; 2023.Galicia-Garcia U, Benito-Vicente A, Jebari S, et al.Pathophysiology of type 2 diabetes mellitus.Int J Mol Sci. 2020;21(17):6275. doi:10.3390/ijms21176275Ludwig DS, Aronne LJ, Astrup A, et al.The carbohydrate-insulin model: a physiological perspective on the obesity pandemic.Am J Clin Nutr. 2021;114(6):1873-1885. doi:10.1093/ajcn/nqab270Vlachos D, Malisova S, Lindberg FA, Karaniki G.Glycemic index (GI) or glycemic load (GL) and dietary Interventions for optimizing postprandial hyperglycemia in patients with T2 diabetes: A review.Nutrients. 2020;12(6):1561. doi:10.3390/nu12061561U.S. Department of Agriculture. FoodData Central.Cheese, cottage, lowfat, 2% milkfat.Abbie E, Francois ME, Chang CR, Barry JC, Little JP.A low-carbohydrate protein-rich bedtime snack to control fasting and nocturnal glucose in type 2 diabetes: A randomized trial.Clin Nutr. 2020;39(12):3601-3606. doi:10.1016/j.clnu.2020.03.008Sutanto CN, Loh WW, Kim JE.The impact of tryptophan supplementation on sleep quality: a systematic review, meta-analysis, and meta-regression.Nutr Rev. 2022;80(2):306-316. doi:10.1093/nutrit/nuab027

When evening cravings strike, many people reach for quick snacks to satisfy their hunger. However, late-night snacking can spell trouble for your blood sugar, depending on what you eat. Given that research reveals that late-night eating can negatively impact insulin sensitivity and lead to weight gain, the snack you choose matters a lot.Fortunately, knowing what to look for in an evening snack can help improve your insulin resistance. Read on to discover what insulin resistance is, what to look for in a snack that supports insulin management, and the best late-night snack to help maintain stable blood sugar levels while you sleep.The Best Late-Night Snack for Better Blood Sugar Levels, According to a DietitianWhat Is Insulin Resistance?Understanding insulin resistance is essential for staying healthy and reducing chronic disease risk.Insulin resistanceoccurs when your body’s cells become less responsive to insulin—a hormone crucial for regulating blood sugar (glucose) levels.When insulin metabolism goes awry, cells lose their ability to efficiently take in glucose, so blood sugar levels stay elevated. Over time, this can potentially cause various health issues such as type 2 diabetes, high blood pressure and high cholesterol.Insulin resistance often precedes type 2 diabetes and can also lead to increased fat storage and a higher cardiovascular disease risk.,This condition can also disrupt normal glucose metabolism,making you feel tired and hungry, which could lead to weight gain.Like many health issues, insulin resistance has multiple causes. However, it’s commonly linked to obesity, a sedentary lifestyle and a diet that’s high in sugar and salt yet low in nutrients.The good news is choosing the right healthy snacks may help manage insulin resistance and maintain stable blood sugar levels.Can You Reverse Insulin Resistance? Here’s What a Diabetes Expert SaysWhat to Look for in a Snack for Insulin Resistance“To help prevent insulin resistance, you want to look for snack options that promote balanced blood sugar levels,” saysErin Palinski-Wade, RD, CDCES, registered dietitian and author of2-Day Diabetes Diet.Choosing whole foods with a low glycemic index (GI) can help you avoid rapid spikes in blood sugar. That’s because low-GI foods release glucose gradually, which helps maintain balanced energy levels and better blood sugar control.It’s also helpful to look for snacks high infiber and protein. These two slowly-digested nutrients can help improve metabolism and promote satiety, which may translate to less late-night hunger.Incorporating small amounts of healthy fats may also help keep insulin levels steady.Foods like avocados, nuts and seeds contain monounsaturated fats and are free from refined sugars and simple carbohydrates that can spike blood sugar and impact insulin resistance.Low-Glycemic Diet vs. Low-Carb Diet: Which Is Healthier?The Best Late-Night Snack for Insulin ResistanceNext time you’re hungry at night but want to keep your blood sugar levels in check, reach for a snack that’s low in carbs and high in protein, likecottage cheese.11 Cottage Cheese Recipes You’ll Want to Make ForeverCottage Cheese Is Low in Carbs and High in ProteinPalinski-Wade picks cottage cheese as a top choice for late-night snacking, especially for those with insulin resistance. “Cottage cheese is one of my favorite late-night snack options for those with insulin resistance,” she says. “Not only is it incredibly versatile, but as a low carbohydrate and high-protein snack with an average of 25 grams of protein per cup, it is an ideal choice to help stabilize blood sugar levels overnight.”In fact, research shows that consuming a low-carbohydrate, protein-rich snack before bed can enhance overnight blood sugar control in people with type 2 diabetes.Cottage cheese’s balance of protein and minimal carbs can help prevent nighttime blood sugar spikes and keep hunger at bay.Cottage Cheese Can Improve Sleep QualityIn addition to its blood sugar benefits, cottage cheese may also support better sleep, which can positively impact insulin resistance. “Cottage cheese is an excellent source of the amino acid tryptophan, which research has shown may improve sleep quality and quantity when consumed in the evening,” says Palinski-Wade. “And since better quality sleep can improve both fasting blood glucose levels and insulin sensitivity throughout the day, it makes sense that cottage cheese would be a great nighttime snack option for insulin resistance and improved metabolic health.”The Bottom LineChoosing the right late-night snack can significantly impact insulin resistance and metabolic health. Cottage cheese is an ideal option for insulin resistance. It’s low in carbs and rich in protein, which may help stabilize blood sugar levels overnight and improve sleep quality. So when those evening cravings hit, keep cottage cheese in mind as a healthy and satisfying choice for balanced blood sugar.

When evening cravings strike, many people reach for quick snacks to satisfy their hunger. However, late-night snacking can spell trouble for your blood sugar, depending on what you eat. Given that research reveals that late-night eating can negatively impact insulin sensitivity and lead to weight gain, the snack you choose matters a lot.

Fortunately, knowing what to look for in an evening snack can help improve your insulin resistance. Read on to discover what insulin resistance is, what to look for in a snack that supports insulin management, and the best late-night snack to help maintain stable blood sugar levels while you sleep.

The Best Late-Night Snack for Better Blood Sugar Levels, According to a Dietitian

Understanding insulin resistance is essential for staying healthy and reducing chronic disease risk.Insulin resistanceoccurs when your body’s cells become less responsive to insulin—a hormone crucial for regulating blood sugar (glucose) levels.When insulin metabolism goes awry, cells lose their ability to efficiently take in glucose, so blood sugar levels stay elevated. Over time, this can potentially cause various health issues such as type 2 diabetes, high blood pressure and high cholesterol.

Insulin resistance often precedes type 2 diabetes and can also lead to increased fat storage and a higher cardiovascular disease risk.,This condition can also disrupt normal glucose metabolism,making you feel tired and hungry, which could lead to weight gain.

Like many health issues, insulin resistance has multiple causes. However, it’s commonly linked to obesity, a sedentary lifestyle and a diet that’s high in sugar and salt yet low in nutrients.The good news is choosing the right healthy snacks may help manage insulin resistance and maintain stable blood sugar levels.

Can You Reverse Insulin Resistance? Here’s What a Diabetes Expert Says

“To help prevent insulin resistance, you want to look for snack options that promote balanced blood sugar levels,” saysErin Palinski-Wade, RD, CDCES, registered dietitian and author of2-Day Diabetes Diet.

Choosing whole foods with a low glycemic index (GI) can help you avoid rapid spikes in blood sugar. That’s because low-GI foods release glucose gradually, which helps maintain balanced energy levels and better blood sugar control.

It’s also helpful to look for snacks high infiber and protein. These two slowly-digested nutrients can help improve metabolism and promote satiety, which may translate to less late-night hunger.

Incorporating small amounts of healthy fats may also help keep insulin levels steady.Foods like avocados, nuts and seeds contain monounsaturated fats and are free from refined sugars and simple carbohydrates that can spike blood sugar and impact insulin resistance.

Low-Glycemic Diet vs. Low-Carb Diet: Which Is Healthier?

Next time you’re hungry at night but want to keep your blood sugar levels in check, reach for a snack that’s low in carbs and high in protein, likecottage cheese.

11 Cottage Cheese Recipes You’ll Want to Make Forever

Cottage Cheese Is Low in Carbs and High in Protein

Palinski-Wade picks cottage cheese as a top choice for late-night snacking, especially for those with insulin resistance. “Cottage cheese is one of my favorite late-night snack options for those with insulin resistance,” she says. “Not only is it incredibly versatile, but as a low carbohydrate and high-protein snack with an average of 25 grams of protein per cup, it is an ideal choice to help stabilize blood sugar levels overnight.”

In fact, research shows that consuming a low-carbohydrate, protein-rich snack before bed can enhance overnight blood sugar control in people with type 2 diabetes.Cottage cheese’s balance of protein and minimal carbs can help prevent nighttime blood sugar spikes and keep hunger at bay.

Cottage Cheese Can Improve Sleep Quality

In addition to its blood sugar benefits, cottage cheese may also support better sleep, which can positively impact insulin resistance. “Cottage cheese is an excellent source of the amino acid tryptophan, which research has shown may improve sleep quality and quantity when consumed in the evening,” says Palinski-Wade. “And since better quality sleep can improve both fasting blood glucose levels and insulin sensitivity throughout the day, it makes sense that cottage cheese would be a great nighttime snack option for insulin resistance and improved metabolic health.”

The Bottom Line

Choosing the right late-night snack can significantly impact insulin resistance and metabolic health. Cottage cheese is an ideal option for insulin resistance. It’s low in carbs and rich in protein, which may help stabilize blood sugar levels overnight and improve sleep quality. So when those evening cravings hit, keep cottage cheese in mind as a healthy and satisfying choice for balanced blood sugar.

EatingWell.com, September 2024

Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit

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Thanks for your feedback!

Tell us why!OtherSubmit

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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.Dashti HS, Gómez-Abellán P, Qian J, et al.Late eating is associated with cardiometabolic risk traits, obesogenic behaviors, and impaired weight loss.Am J Clin Nutr. 2021;113(1):154-161. doi:10.1093/ajcn/nqaa264Freeman AM, Acevedo LA, Pennings N.Insulin Resistance. In:StatPearls. StatPearls Publishing; 2023.Galicia-Garcia U, Benito-Vicente A, Jebari S, et al.Pathophysiology of type 2 diabetes mellitus.Int J Mol Sci. 2020;21(17):6275. doi:10.3390/ijms21176275Ludwig DS, Aronne LJ, Astrup A, et al.The carbohydrate-insulin model: a physiological perspective on the obesity pandemic.Am J Clin Nutr. 2021;114(6):1873-1885. doi:10.1093/ajcn/nqab270Vlachos D, Malisova S, Lindberg FA, Karaniki G.Glycemic index (GI) or glycemic load (GL) and dietary Interventions for optimizing postprandial hyperglycemia in patients with T2 diabetes: A review.Nutrients. 2020;12(6):1561. doi:10.3390/nu12061561U.S. Department of Agriculture. FoodData Central.Cheese, cottage, lowfat, 2% milkfat.Abbie E, Francois ME, Chang CR, Barry JC, Little JP.A low-carbohydrate protein-rich bedtime snack to control fasting and nocturnal glucose in type 2 diabetes: A randomized trial.Clin Nutr. 2020;39(12):3601-3606. doi:10.1016/j.clnu.2020.03.008Sutanto CN, Loh WW, Kim JE.The impact of tryptophan supplementation on sleep quality: a systematic review, meta-analysis, and meta-regression.Nutr Rev. 2022;80(2):306-316. doi:10.1093/nutrit/nuab027

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.Dashti HS, Gómez-Abellán P, Qian J, et al.Late eating is associated with cardiometabolic risk traits, obesogenic behaviors, and impaired weight loss.Am J Clin Nutr. 2021;113(1):154-161. doi:10.1093/ajcn/nqaa264Freeman AM, Acevedo LA, Pennings N.Insulin Resistance. In:StatPearls. StatPearls Publishing; 2023.Galicia-Garcia U, Benito-Vicente A, Jebari S, et al.Pathophysiology of type 2 diabetes mellitus.Int J Mol Sci. 2020;21(17):6275. doi:10.3390/ijms21176275Ludwig DS, Aronne LJ, Astrup A, et al.The carbohydrate-insulin model: a physiological perspective on the obesity pandemic.Am J Clin Nutr. 2021;114(6):1873-1885. doi:10.1093/ajcn/nqab270Vlachos D, Malisova S, Lindberg FA, Karaniki G.Glycemic index (GI) or glycemic load (GL) and dietary Interventions for optimizing postprandial hyperglycemia in patients with T2 diabetes: A review.Nutrients. 2020;12(6):1561. doi:10.3390/nu12061561U.S. Department of Agriculture. FoodData Central.Cheese, cottage, lowfat, 2% milkfat.Abbie E, Francois ME, Chang CR, Barry JC, Little JP.A low-carbohydrate protein-rich bedtime snack to control fasting and nocturnal glucose in type 2 diabetes: A randomized trial.Clin Nutr. 2020;39(12):3601-3606. doi:10.1016/j.clnu.2020.03.008Sutanto CN, Loh WW, Kim JE.The impact of tryptophan supplementation on sleep quality: a systematic review, meta-analysis, and meta-regression.Nutr Rev. 2022;80(2):306-316. doi:10.1093/nutrit/nuab027

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.

Dashti HS, Gómez-Abellán P, Qian J, et al.Late eating is associated with cardiometabolic risk traits, obesogenic behaviors, and impaired weight loss.Am J Clin Nutr. 2021;113(1):154-161. doi:10.1093/ajcn/nqaa264Freeman AM, Acevedo LA, Pennings N.Insulin Resistance. In:StatPearls. StatPearls Publishing; 2023.Galicia-Garcia U, Benito-Vicente A, Jebari S, et al.Pathophysiology of type 2 diabetes mellitus.Int J Mol Sci. 2020;21(17):6275. doi:10.3390/ijms21176275Ludwig DS, Aronne LJ, Astrup A, et al.The carbohydrate-insulin model: a physiological perspective on the obesity pandemic.Am J Clin Nutr. 2021;114(6):1873-1885. doi:10.1093/ajcn/nqab270Vlachos D, Malisova S, Lindberg FA, Karaniki G.Glycemic index (GI) or glycemic load (GL) and dietary Interventions for optimizing postprandial hyperglycemia in patients with T2 diabetes: A review.Nutrients. 2020;12(6):1561. doi:10.3390/nu12061561U.S. Department of Agriculture. FoodData Central.Cheese, cottage, lowfat, 2% milkfat.Abbie E, Francois ME, Chang CR, Barry JC, Little JP.A low-carbohydrate protein-rich bedtime snack to control fasting and nocturnal glucose in type 2 diabetes: A randomized trial.Clin Nutr. 2020;39(12):3601-3606. doi:10.1016/j.clnu.2020.03.008Sutanto CN, Loh WW, Kim JE.The impact of tryptophan supplementation on sleep quality: a systematic review, meta-analysis, and meta-regression.Nutr Rev. 2022;80(2):306-316. doi:10.1093/nutrit/nuab027

Dashti HS, Gómez-Abellán P, Qian J, et al.Late eating is associated with cardiometabolic risk traits, obesogenic behaviors, and impaired weight loss.Am J Clin Nutr. 2021;113(1):154-161. doi:10.1093/ajcn/nqaa264

Freeman AM, Acevedo LA, Pennings N.Insulin Resistance. In:StatPearls. StatPearls Publishing; 2023.

Galicia-Garcia U, Benito-Vicente A, Jebari S, et al.Pathophysiology of type 2 diabetes mellitus.Int J Mol Sci. 2020;21(17):6275. doi:10.3390/ijms21176275

Ludwig DS, Aronne LJ, Astrup A, et al.The carbohydrate-insulin model: a physiological perspective on the obesity pandemic.Am J Clin Nutr. 2021;114(6):1873-1885. doi:10.1093/ajcn/nqab270

Vlachos D, Malisova S, Lindberg FA, Karaniki G.Glycemic index (GI) or glycemic load (GL) and dietary Interventions for optimizing postprandial hyperglycemia in patients with T2 diabetes: A review.Nutrients. 2020;12(6):1561. doi:10.3390/nu12061561

U.S. Department of Agriculture. FoodData Central.Cheese, cottage, lowfat, 2% milkfat.

Abbie E, Francois ME, Chang CR, Barry JC, Little JP.A low-carbohydrate protein-rich bedtime snack to control fasting and nocturnal glucose in type 2 diabetes: A randomized trial.Clin Nutr. 2020;39(12):3601-3606. doi:10.1016/j.clnu.2020.03.008

Sutanto CN, Loh WW, Kim JE.The impact of tryptophan supplementation on sleep quality: a systematic review, meta-analysis, and meta-regression.Nutr Rev. 2022;80(2):306-316. doi:10.1093/nutrit/nuab027