Nuts

Nuts provide protein, healthy fats, fiber, and minerals such as magnesium and zinc, which help maintain a feeling of fullness and support blood sugar regulation. After a day's work, you can eat a handful of nuts to replenish energy for evening activities, especially if you exercise. Suitable choices include almonds, pistachios, and walnuts.

Apples with nut butter

Apples paired with nut butter offer fiber, protein, and healthy fats. The fiber in apples helps slow digestion, promoting prolonged satiety. Apples have a low glycemic index, causing blood sugar to rise slower than foods with a high glycemic index. When eaten with nut butter, such as natural peanut butter, the protein and fat can further slow digestion, helping to limit post-meal blood sugar fluctuations, according to EatingWell.

Apples, rich in fiber, help maintain fullness. Photo: Bao Bao

Apples, rich in fiber, help maintain fullness. Photo: Bao Bao

Pumpkin seeds

These seeds contain many nutrients like fiber, magnesium, zinc, protein, and healthy fats—essential components for maintaining stable blood sugar levels in the evening. After 5 PM, if you feel hungry, you can snack on pumpkin seeds or add them to baked goods and salads.

Pumpkin seeds are also rich in magnesium, which helps the body convert food into energy, supporting improved sleep quality and blood sugar levels.

Eggs

Eggs are rich in protein and fat, with almost no carbs, offering sustained energy and prolonged fullness without causing sudden blood sugar spikes. According to Healthline, healthy individuals can eat five to seven eggs weekly to help lower blood sugar and improve insulin sensitivity.

After 5 PM, prioritize steamed, boiled, or scrambled eggs with vegetables instead of refined carbohydrates or deep-frying with excessive oil, which can cause blood sugar increases and make calorie intake difficult to control.

Greek yogurt

This protein-rich snack helps increase satiety and limit overeating at main meals. Opt for unsweetened or low-sugar varieties, combining them with nuts or fruits to add fiber and healthy fats. Yogurt also contains probiotics, which contribute to maintaining a healthy gut microbiome.

Berries

Strawberries, blueberries, and raspberries provide fiber and antioxidants. Compared to many other fruits, some berries have a relatively low sugar content and a low glycemic index, making them suitable as a snack after 5 PM.

According to Health, to limit blood sugar fluctuations in the evening, individuals should reduce foods high in added sugar, refined carbohydrates like white bread, vermicelli, pho, and processed meats. Prioritize balanced meals with vegetables, protein, and fiber-rich carbohydrates. Eating dinner early, for instance at 6 PM instead of 9 PM, taking a gentle 10-15 minute walk after eating, and maintaining good sleep also support blood sugar control.

Anh Chi (Compiled)