Late-night hunger pangs are real. But when you are trying to keep your blood sugar stable, snacking before bed can feel like a task. If you eat too little, you'll be up at 2 in the night feeling hungry. If you eat too much or the wrong thing, you might risk spiking your blood sugar levels and sleep. Honestly, the trick is to find light, low-glycaemic index foods that keep you full without messing with your insulin levels. And no, this doesn't mean you'll have to chew on a carrot for dinner. There are many satisfying bedtime options that are easy on your system and won't leave you feeling guilty. Here are some easy food options that won't spike your blood sugar levels.
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Here Are 6 Bedtime Foods That Won't Spike Your Blood Sugar
1. Plain Greek Yoghurt
Greek yoghurt is rich in protein and contains very little natural sugar, especially if you consume the plain variety. The protein content in it will keep you full and slow down digestion, which helps prevent blood sugar spikes. As per a 2019 article published in the journal Nutrients, eating Greek yoghurt doesn't spike your blood sugar levels. Moreover, this versatile ingredient is packed with probiotics that support gut health and calcium, which may actually help you sleep better. A small bowl before bed can feel like a dessert. Just skip the sugary toppings, and you are good to go!
2. A Handful of Almonds
Almonds are a low-carb, high-fibre snack that helps maintain blood sugar levels in the body, as per a 2002 study. They are also rich in magnesium, which may help improve sleep quality. If you take a handful of almonds before bed, it can keep your stomach your getting empty at night while also providing protein and healthy fats. The best part is that almonds won't give you the energy spike that'll disrupt your sleep. Don't go overboard while snacking, and you will have the best sleep of your life.
3. Boiled Egg
If you are the kind of person who wakes up hungry in the middle of the night, a boiled egg before bed might help. According to a 2023 study, eggs are low in carbs but high in protein and good fats, which makes them easier to manage blood sugar levels in the body. Plus, eggs contain tryptophan, an amino acid that helps your body produce melatonin, the sleep hormone. It's a quick, no-fuss snack that keeps you healthy and rested.
4. Moong Dal Soup
Warm, soothing, and protein-rich, moong dal soup is one of the best bedtime snacks that doesn't mess with your blood sugar. The complex carbs in dal break down slowly, providing gentle energy while keeping your blood sugar levels in check. Add a little ghee, some cumin, and some hing for better digestion. Sip it warm and you won't just feel comfortable but also sleep very peacefully.
5. Paneer Cubes
A few cubes of fresh paneer can do wonders for your body. If you are looking for a slow-digesting, protein-rich bedtime snack, then paneer can be beneficial for you. It is low in carbs and high in casein protein, which digests slowly and helps prevent nighttime hunger, as per 2019 research. It also supports muscle repair overnight. Have it plain or lightly season it with black pepper and herbs. It is satisfying, stabilising, and won't cause those unwanted sugar spikes while you sleep.
6. Chia Pudding (Without Any Sugar/ Sugar Alternatives)
Made with chia seeds, unsweetened milk, and some cinnamon or vanilla, chia pudding is a bedtime snack that feels indulgent without the blood sugar drama. Chia seeds are packed with fibre and healthy fats, both of which slow down digestion and promote stable glucose levels. Prepare it ahead of time and let it sit in the fridge. Have a few spoons of this pudding before bed, and it'll help you calm down your system.
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So, have these quick snacks before bed to maintain a healthy body and get wholesome sleep.