Snacking at night helps people with diabetes feel full, sleep well, and maintain stable blood sugar. Suitable snacks should combine protein, healthy fats, and a small amount of complex carbohydrates or fiber to prevent sudden blood sugar spikes.

Low-fat cheese

A 100 g serving of low-fat cheese contains about 24 g of protein, 7 g of fat, and 2 g of carbohydrates, having little impact on blood sugar and posing no risk of fat accumulation. You can pair it with a slice of dark bread or whole-grain bread to increase beneficial fiber for gut health and aid digestion.

An apple and peanut butter

According to Very Well Health, eating one apple (100 g) or more than half an apple with one tablespoon of peanut butter can help people with diabetes feel full longer. Apples have a low glycemic index, which does not affect blood sugar.

Half an apple contains about 0.41 g of protein, 14 g of carbohydrates, no fat, and 2 g of fiber. One tablespoon (16 g) of peanut butter provides about 3.6 g of protein and 8 g of healthy fats, making it suitable for people with diabetes.

A handful of nuts

According to the US Department of Agriculture, one cup of unsalted mixed nuts (excluding peanuts) contains about 23 g of protein, 79 g of fat, 32 g of carbohydrates, and 10.5 g of fiber. Nuts may contain magnesium and antioxidants, which not only stabilize blood sugar but also contribute to increased drowsiness, preventing nighttime awakenings. Quality sleep is a factor for overall health, including blood sugar. Beneficial nuts include: almonds, walnuts, and macadamia nuts.

Walnuts are rich in protein and healthy fats. Illustration created by AI.

Plain popcorn

Popcorn is a whole grain, rich in fiber, which helps people feel full longer and does not impact blood sugar levels. You can choose this snack to enjoy in the evening with family while watching favorite shows to relax and reduce stress. However, consume it in moderation and avoid adding sugar or milk, as this can lead to excess calories and increased blood sugar.

Chicken sandwich

According to WeMB, if people with diabetes want a filling meal for evening activities, they should choose half a whole-wheat sandwich with lettuce, tomato, and 50 g of pan-seared chicken breast. The body digests whole grains slower, helping individuals feel full longer with less impact on blood sugar. Chicken contains tryptophan, an amino acid that aids sleep and relaxation.

Greek yogurt and berries

Yogurt offers health benefits, including improved digestion and heart health. Eating unsweetened yogurt, without added flavors, helps stabilize blood sugar.

100 g of plain, fat-free Greek yogurt contains about 3 g of sugar, 10 g of protein, and 3 g of carbohydrates, but no fiber. To naturally sweeten yogurt and increase fiber, add berries like blackberries or blueberries.

According to Eating Well, berries have a low glycemic index, preventing sudden blood sugar spikes. They are also rich in fiber and anthocyanin antioxidants, which slow digestion.

Anh Chi (Compiled)