Diabetes control: best bedtime snacks
May 13, 2019 01:34 PM EDT | By Staff Reporter
Author: Ines Marinho
People's blood sugar levels change throughout the night, while the body is regenerating itself. In groups that suffer from diabetes 1 or type diabetes 2, these fluctuations may arise the high blood sugar levels, or hyperglycemia, in the morning. Having a snack before going to bed, it is a tactical behavior that might help to balance these levels. To understand better the phenomenon of blood change levels, this article discusses how a snack before sleeping time can help diabetes people and what are the best options for food.
First, it is important to understand how the glucose level change over the night. There are two processes to pay attention to: the dawn and the Somogyi effect. Between 3.00 am and 8.00 am, blood sugar levels come as a part of the process of waking up. This is the cause of high blood sugar in the morning. As for the Somogyi effect, glucose levels drop between 2.00 am and 3.00 am. The response of the body is immediately releasing hormones that raise blood sugar levels. However, the body can release too many hormones, causing high blood sugar levels in the morning.
Understanding how the body is processing blood sugar is the first step toward picking the right snacks in the evening. A balanced diet and a healthy lifestyle will prevent the risk of diabetes and obesity.
Healthy snacks before bed
Walnuts and peanuts contain vitamins, minerals, and healthy fats. Almonds contain vitamin E, and walnuts are rich in omega-3 fatty acids.
- Boiled egg
As great sources of proteins, eggs contain very few carbohydrates. Eating the egg with wholegrain crackers to add fiber is also an option. Fiber slows down the digestion, releasing the energy from the food over a long period. This habit may help to keep blood sugar levels stable.
- Baby carrots, cherry tomatoes, and cucumber slices
These are already famous for being a healthy snack for all the ages. Non-starchy vegetables are a great choice for a snack before bedtime. They are low in calories, fats, carbohydrates and offer plenty of vitamins and minerals for the body. These vegetables are also known as antioxidants and a good dose of fiber to boost the heart and gut health.
- Low-fat cheese and whole wheat crackers
Whole Wheat crackers have dietary fiber and cheese has proteins. Choosing a healthful type of unprocessed cheese is important to keep in mind. The whole wheat cracker, as mentioned previously, has a low glycemic index than white varieties. Consequently, they have less of an impact on blood glucose levels.
- Celery sticks and hummus
Minerals, vitamins, high fiber, and low calories. These are all the benefits of the celery sticks. Added with hummus or another vegetable it can be a huge source of proteins. Nevertheless, it is mandatory to avoid highly processed hummus and try to make it at home.
- Sliced apple and peanut butter
Peanut butter is rich in protein, fiber, and healthy fats. For anyone who is trying to control blood sugar levels, this is the right nutritional profile. As for the apples, this fruit provides a range of vitamins, minerals, and antioxidants. Apples are known for playing an important role in a healthy diet of diabetes people. There is no excuse to not adopt it in your daily diet.
- A handful of seeds
Like nuts, mentioned before, seeds are a great source of protein, healthy fats and fiber. Sunflower, sesame, and pumpkins are great options and tasty seeds to eat in the evening. Don't think these are just to feed animals. Include them in your diet for an improved healthy lifestyle.
If none of these seem to work for you, it is crucial that you consult a specialist in the food field, like a dietician. Before going to bed you should focus on what is healthy and unhealthy and try to obey simple rules to improve your body and organism. I know it is tempting to snack while you are watching the latest Game of Thrones episode, but avoid snacking in front of the television, or while reading, driving or otherwise distracted. Plan meals, snacks, and treats. Eat mindfully, enjoy the food and learn about the portion sizes. Choose healthy snacks, that contain empty calories and low carbohydrates.
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