10 Tasty Bedtime Snacks for Diabetics: 15-20g Carbs to Stabilize Blood Sugar Overnight

Did you know that over 37 million Americans have diabetes^[1], and many struggle with managing their blood sugar levels throughout the night? If you’re one of them, you’re not alone. The good news is that incorporating a carefully chosen bedtime snack into your routine can make a world of difference in keeping your glucose levels stable and preventing those dreaded morning spikes. In this article, we’ll explore the importance of nighttime nibbles for diabetics, the ideal nutrient composition, and 10 delicious snack ideas that pack just the right amount of carbs to keep you going strong until breakfast.

Introduction

For many people with diabetes, the thought of snacking before bed may seem counterintuitive. After all, we’ve been told time and time again to avoid eating late at night. However, when it comes to diabetes management, a strategic bedtime snack can be a game-changer. The key is to choose snacks that contain a balance of complex carbohydrates, protein, healthy fats, and fiber, with a target of around 15-20 grams of carbohydrates per serving^[2].

Why 15-20 Grams of Carbs?

You might be wondering, “Why 15-20 grams of carbs specifically?” Well, this range has been shown to provide just enough fuel to keep your body’s processes humming along smoothly overnight without causing a significant spike in blood sugar. It’s like the Goldilocks of carb intake – not too little, not too much, but just right!

Benefits of Bedtime Snacks

Incorporating a well-planned bedtime snack into your diabetes diet can offer a host of benefits, including:

Preventing Overnight Low Blood Sugar

One of the most significant advantages of a bedtime snack is its ability to help prevent hypoglycemia, or low blood sugar, during the night^[3]. When you go for extended periods without eating, such as when you’re sleeping, your blood sugar levels can drop dangerously low. By having a snack before bed, you provide your body with a steady stream of glucose to keep things in check.

Providing Sustained Energy

A carefully chosen bedtime snack can also help provide sustained energy throughout the night. By including a mix of complex carbohydrates, protein, and healthy fats, you’re giving your body the fuel it needs to carry out essential functions and repairs while you sleep. Think of it as topping off your tank before a long journey!

Aiding in Morning Blood Sugar Control

Have you ever woken up with unexpectedly high blood sugar levels, even though you went to bed with them in range? This phenomenon, known as the dawn effect, is common among people with diabetes. Consuming a bedtime snack can help mitigate this early morning spike by providing a gradual release of glucose overnight, leading to better blood sugar control come sunrise^[4].

Nutrients to Include

Now that we’ve established the benefits of bedtime snacks for diabetes management, let’s dive into the specific nutrients you should aim to include and why they’re so important.

Complex Carbohydrates for Steady Glucose Release

When it comes to bedtime snacks, not all carbs are created equal. Simple carbohydrates, like those found in sugary treats and processed snacks, can cause rapid spikes in blood sugar levels. Instead, opt for complex carbohydrates, such as whole grains, fruits, and vegetables, which provide a slower, more sustained release of glucose into the bloodstream^[5].

Protein to Prevent Hypoglycemia

Including a source of protein in your bedtime snack is crucial for preventing hypoglycemia during the night. Protein helps slow down the absorption of carbohydrates, providing a more gradual release of glucose and helping to keep blood sugar levels stable^[6]. Good protein sources include nuts, seeds, eggs, cheese, and yogurt.

Healthy Fats for Satiety and Nutrient Absorption

While it’s important to be mindful of your overall fat intake, including a small amount of healthy fats in your bedtime snack can be beneficial. Healthy fats, such as those found in avocados, nuts, and olive oil, help promote feelings of satiety and can even aid in the absorption of certain nutrients^[7]. Just remember, a little goes a long way!

Fiber to Manage Blood Sugar Response

Fiber is another essential component of a well-rounded bedtime snack. Not only does fiber help keep you feeling full and satisfied, but it also plays a crucial role in managing the body’s blood sugar response. By slowing down the digestion and absorption of carbohydrates, fiber helps prevent sudden spikes in glucose levels^[8]. Aim to include fiber-rich foods like whole grains, fruits, vegetables, and legumes in your snacks.

10 Bedtime Snack Ideas (15-20g Carbs Each)

Armed with the knowledge of what nutrients to include, it’s time to get creative in the kitchen! Here are 10 tasty and nutritious bedtime snack ideas that deliver around 15-20 grams of carbohydrates per serving:

Whole Grain Crackers with Cheese or Nut Butter

For a satisfying crunch and a protein boost, try pairing a few whole grain crackers with a slice of low-fat cheese or a tablespoon of your favorite nut butter. The combination of complex carbohydrates, protein, and healthy fats will keep you feeling full and your blood sugar stable throughout the night.

Snack Combination	Carbohydrates (g)
3 whole grain crackers + 1 oz low-fat cheese	15
4 whole grain crackers + 1 tbsp almond butter	18

Greek Yogurt with Berries and Nuts

Greek yogurt is a fantastic source of protein, and when paired with fiber-rich berries and a sprinkle of heart-healthy nuts, it becomes a bedtime snack powerhouse. The natural sweetness of the berries perfectly complements the tangy yogurt, while the nuts add a satisfying crunch and a dose of healthy fats.

Snack Combination	Carbohydrates (g)
1/2 cup non-fat Greek yogurt + 1/2 cup blueberries + 1 tbsp chopped walnuts	17
1/2 cup non-fat Greek yogurt + 1/2 cup sliced strawberries + 1 tbsp slivered almonds	19

Half a Sandwich on Whole Grain Bread

Who says sandwiches are just for lunchtime? A half-sandwich made with whole grain bread and a lean protein filling can make for a perfect pre-sleep treat. The complex carbohydrates in the bread provide a gradual release of energy, while the protein helps keep you feeling satisfied throughout the night.

Snack Combination	Carbohydrates (g)
1 slice whole grain bread + 1 oz turkey + 1 slice low-fat cheese	18
1 slice whole grain bread + 1 tbsp hummus + sliced cucumber	15

Sliced Fruit with Nut Butter

Fruit is a fantastic source of fiber and natural sweetness, making it an excellent choice for a bedtime snack. Pairing it with a tablespoon of nut butter adds a dose of protein and healthy fats, helping to balance out the carbohydrates and promote stable blood sugar levels.

Snack Combination	Carbohydrates (g)
1 small apple + 1 tbsp peanut butter	17
1/2 banana + 1 tbsp almond butter	15

Hummus with Raw Veggies

Hummus, a creamy dip made from chickpeas, is packed with protein, fiber, and healthy fats. When paired with raw veggies like carrots, celery, and bell peppers, it becomes a nutrient-dense bedtime snack that satisfies your cravings while keeping your glucose levels in check.

Snack Combination	Carbohydrates (g)
1/4 cup hummus + 1 cup raw carrot sticks	16
1/4 cup hummus + 1 cup sliced bell peppers	14

Cottage Cheese with Peaches

Cottage cheese is a protein powerhouse, making it an excellent choice for a bedtime snack. Pairing it with sliced peaches adds a touch of natural sweetness and a boost of fiber, creating a well-rounded snack that will keep you feeling full and satisfied throughout the night.

Snack Combination	Carbohydrates (g)
1/2 cup low-fat cottage cheese + 1/2 cup sliced peaches	18

Hard Boiled Egg

Sometimes, simplicity is key. A hard-boiled egg is a quick, easy, and protein-packed bedtime snack that requires minimal preparation. The protein in the egg will help keep your blood sugar levels stable, while the small amount of fat will promote feelings of satiety.

Snack	Carbohydrates (g)
1 large hard-boiled egg	0.6

Popcorn

Believe it or not, popcorn can be a great bedtime snack for people with diabetes. Air-popped popcorn is a whole grain that provides a good amount of fiber, which helps slow down the absorption of carbohydrates and prevents blood sugar spikes. Just be sure to avoid the butter-laden movie theater variety and opt for a lightly seasoned, air-popped version instead.

Snack	Carbohydrates (g)
3 cups air-popped popcorn	18

Trail Mix

Trail mix is a versatile bedtime snack that can be customized to your liking. By combining a mix of nuts, seeds, and a small amount of dried fruit, you create a snack that’s rich in protein, healthy fats, and fiber. Just be mindful of portion sizes, as the calorie and carbohydrate content can add up quickly.

Snack Combination	Carbohydrates (g)
1 tbsp almonds + 1 tbsp pumpkin seeds + 1 tbsp dried cranberries	15
1 tbsp cashews + 1 tbsp sunflower seeds + 1 tbsp raisins	17

Cereal with Milk

A small bowl of whole-grain, high-fiber cereal with a splash of milk can make for a satisfying and nutritious bedtime snack. The complex carbohydrates in the cereal provide a gradual release of energy, while the milk adds a dose of protein to help keep you feeling full. Just be sure to choose a cereal that’s low in added sugars and high in fiber.

Snack Combination	Carbohydrates (g)
1/2 cup bran flakes + 1/2 cup non-fat milk	19
1/2 cup shredded wheat + 1/2 cup non-fat milk	20

Foods to Limit or Avoid

While focusing on nutrient-dense, diabetes-friendly snacks is essential, it’s equally important to be aware of the foods and ingredients that can hinder your blood sugar control efforts. When choosing bedtime snacks, aim to limit or avoid the following:

Added Sugars and Refined Carbohydrates

Foods high in added sugars and refined carbohydrates, such as candy, cookies, and sugary beverages, can cause rapid spikes in blood sugar levels. These sudden increases can be particularly problematic at bedtime, as they can lead to hyperglycemia and disrupt your sleep. Instead, opt for snacks that contain natural sources of sweetness, like fruits, and pair them with protein or healthy fats to minimize the impact on your glucose levels.

Saturated and Trans Fats

While including a small amount of healthy fats in your bedtime snacks can be beneficial, it’s crucial to limit your intake of saturated and trans fats. These unhealthy fats, often found in fried foods, processed snacks, and high-fat dairy products, can contribute to insulin resistance and increase your risk of heart disease^[9]. When selecting snacks, choose those that contain heart-healthy fats, such as nuts, seeds, and avocados, in moderation.

High-Sodium Foods

Consuming excessive amounts of sodium can lead to water retention and elevated blood pressure, both of which can be particularly concerning for people with diabetes. When choosing bedtime snacks, be mindful of the sodium content in processed foods, such as chips, pretzels, and deli meats. Instead, opt for fresh, whole foods and use herbs and spices to add flavor without the added salt.

Alcohol

While enjoying an occasional alcoholic beverage is generally considered safe for most people with diabetes, it’s best to avoid alcohol close to bedtime. Alcohol can interfere with your body’s ability to regulate blood sugar levels and may even lead to hypoglycemia during the night. If you do choose to drink alcohol, do so in moderation and always pair it with a snack that contains protein and complex carbohydrates to help stabilize your glucose levels.

Conclusion

Incorporating a well-planned bedtime snack into your diabetes management routine can be a simple yet effective way to promote stable blood sugar levels throughout the night and into the morning. By focusing on snacks that contain a balance of complex carbohydrates, protein, healthy fats, and fiber, and aiming for around 15-20 grams of carbohydrates per serving, you can help prevent hypoglycemia, provide sustained energy, and improve your overall glucose control.

Remember, everyone’s nutritional needs and blood sugar responses are unique, so it’s essential to work closely with your healthcare team, including your doctor and a registered dietitian, to develop a personalized snacking plan that meets your individual requirements and goals. By prioritizing nutrient-dense, whole-food snacks and being mindful of portion sizes, you can take control of your diabetes management and enjoy the many benefits of stable blood sugar levels, both day and night.

Takeaways

• Bedtime snacks containing 15-20g of carbohydrates can help stabilize blood sugar levels overnight for diabetics
• Include a balance of complex carbohydrates, protein, healthy fats, and fiber in bedtime snacks
• Choose nutrient-dense, whole-food snacks like Greek yogurt with berries, whole grain crackers with nut butter, or hummus with raw veggies
• Limit added sugars, refined carbohydrates, saturated and trans fats, high-sodium foods, and alcohol in bedtime snacks
• Work with a healthcare team to develop a personalized snacking plan tailored to individual needs and goals

References

• 1. Centers for Disease Control and Prevention. (2022). National Diabetes Statistics Report website. https://www.cdc.gov/diabetes/data/statistics-report/index.html
• 2. American Diabetes Association. (2021). Snacks. https://www.diabetes.org/healthy-living/recipes-nutrition/snacks
• 3. Kalergis, M., Schiffrin, A., Gougeon, R., Jones, P. J., & Yale, J. F. (2003). Impact of bedtime snack composition on prevention of nocturnal hypoglycemia in adults with type 1 diabetes undergoing intensive insulin management using lispro insulin before meals: a randomized, placebo-controlled, crossover trial. Diabetes Care, 26(1), 9-15. https://doi.org/10.2337/diacare.26.1.9
• 4. Monnier, L., Colette, C., Dejager, S., & Owens, D. (2013). Magnitude of the dawn phenomenon and its impact on the overall glucose exposure in type 2 diabetes: is this of concern?. Diabetes Care, 36(12), 4057-4062. https://doi.org/10.2337/dc12-2127
• 5. Augustin, L. S., Kendall, C. W., Jenkins, D. J., Willett, W. C., Astrup, A., Barclay, A. W., Björck, I., Brand-Miller, J. C., Brighenti, F., Buyken, A. E., Ceriello, A., La Vecchia, C., Livesey, G., Liu, S., Riccardi, G., Rizkalla, S. W., Sievenpiper, J. L., Trichopoulou, A., Wolever, T., … Poli, A. (2015). Glycemic index, glycemic load and glycemic response: An International Scientific Consensus Summit from the International Carbohydrate Quality Consortium (ICQC). Nutrition, metabolism, and cardiovascular diseases : NMCD, 25(9), 795-815. https://doi.org/10.1016/j.numecd.2015.05.005
• 6. Meng, H., Matthan, N. R., Ausman, L. M., & Lichtenstein, A. H. (2017). Effect of macronutrients and fiber on postprandial glycemic responses and meal glycemic index and glycemic load value determinations. The American journal of clinical nutrition, 105(4), 842-853. https://doi.org/10.3945/ajcn.116.144162
• 7. Ros, E. (2010). Health benefits of nut consumption. Nutrients, 2(7), 652-682. https://doi.org/10.3390/nu2070652
• 8. Post, R. E., Mainous, A. G., 3rd, King, D. E., & Simpson, K. N. (2012). Dietary fiber for the treatment of type 2 diabetes mellitus: a meta-analysis. Journal of the American Board of Family Medicine : JABFM, 25(1), 16-23. https://doi.org/10.3122/jabfm.2012.01.110148
• 9. Sacks, F. M., Lichtenstein, A. H., Wu, J., Appel, L. J., Creager, M. A., Kris-Etherton, P. M., Miller, M., Rimm, E. B., Rudel, L. L., Robinson, J. G., Stone, N. J., Van Horn, L. V., & American Heart Association (2017). Dietary Fats and Cardiovascular Disease: A Presidential Advisory From the American Heart Association. Circulation, 136(3), e1-e23. https://doi.org/10.1161/CIR.0000000000000510
• 10. Turner, B. C., Jenkins, E., Kerr, D., Sherwin, R. S., & Cavan, D. A. (2001). The effect of evening alcohol consumption on next-morning glucose control in type 1 diabetes. Diabetes Care, 24(11), 1888-1893. https://doi.org/10.2337/diacare.24.11.1888