Five Delicious Bedtime Snacks Recipes for Diabetics

If you have diabetes, you are undoubtedly well aware of how careful you need to be with your food due to the blood sugar levels changes throughout the day and night. Healthy eating is crucial in managing diabetes. More crucially, patients need to regulate their portion sizes and refrain from binge eating, particularly before bed or at night. In some people with diabetes, however, a healthy bedtime snacking might be beneficial.

Snacking For Diabetics: Easy Recipes

 

Try one the following healthful snacks before going to bed to help manage blood sugar levels with  satisfy night time hunger:

 

1)      A handful of nuts

Nuts like almonds, walnuts, and peanuts are a storehouse of nutritious fats, vitamins, and minerals. Walnuts are particularly high in omega-3 fatty acids, while almonds are a good source of vitamin E and magnesium, which is important for proper glucose metabolism. You can also add fox nuts (lotus seed) that are rich in calcium.

 

Recipe of trail mix:

·         In a pan, you can dry roast the nuts of your choice on medium-low flame. Some options include almonds, cashews, walnuts, pecans, peanuts, macadamia nuts, pistachios, and hazelnuts.

·         You can further add seeds of your choice, like sunflower seeds, lotus seed, sesame, and pumpkin seeds.

·         Once roasted, add salt and seasoning of your choice (like peri-peri mix). You can store this trail mix in an airtight container for the late-night snacking.

 

 

2)      Greek Yoghurt with berries

Berries (blueberries or blackberries) contain a lot of fiber. A cup (150 grams) of blueberries, for instance, has 3.6 grams of fiber, which slows digestion and stabilizes blood sugar levels. Also, low glycemic index of berries prevents spikes in blood sugar.

Additionally, Greek yoghurt contains up to twice the protein yet only half the carbohydrates as regular yoghurt.  It is also linked to a decreased risk of type 2 diabetes.

Recipe of Greek Yoghurt with berries:

·         Layer unsweetened Greek yoghurt with fresh berries (strawberries, blueberries, raspberries) in a mason jar. 

·         You can also add rolled oats and nuts over the mix and let it sit for few hours in the refrigerator.

·         You can enjoy this delicacy by skipping honey or other sweetener as the natural sweetness of the berries complements the yogurt.

       3) Hard-boiled eggs with avocado

              
About half a gram of carbohydrates and 6.3 grams of protein are included in one large hard-boiled egg. After eating, the protein helps keep your blood sugar levels from becoming too high.
Additionally, eggs might encourage fullness and also promote weight loss.

 

Avocado fruit is naturally high in fiber and full of healthy fats that are good for your heart and your blood sugar.

 

Recipe of Hard-boiled eggs with avocado salad:

·         Boil the eggs and peel them. Chop them and toss with avocado.

·         Add finely chopped red onion and red bell pepper slices.

·         Add a drizzle of olive oil, white balsamic vinegar, salt, and ground pepper.

·         You can also elevate the flavors by adding fresh parsley or cilantro.

 

3)      Sprouted green beans (green gram or moong beans) salad

Sprouted green gram is an ideal choice for people with diabetes due to its low glycemic index, high protein, and high fiber content.

Sprouting beans not only enhances nutrition but also makes them easier to digest. Sprouts contain higher levels of folate, vitamin C, K, magnesium, phosphorus, and antioxidants than un-sprouted beans. 

Recipe of sprouted moong salad:

·         Soak green gram in a bowl of water for 9 to 12 hours in water.

·         After the soaking period, throw the water, rinse the moong beans, and put in a cotton or muslin cloth.

·         The green gram should sprout in 24 to 36 hours.

·         When it has sprouted, you can prepare the salad by adding chopped onions, tomatoes, cucumber, cilantro, green chilies, salt, and lime juice.

 

4)      Air-popped popcorn

Popcorn, when made without oil, is a nutritious and light snack that is high in protein, fiber, vitamins, and minerals. For a healthy protein boost, add a handful of mixed nuts.

Recipe of BBQ popcorn

 

·         In a small bowl, stir together the barbecue sauce, smoked paprika, and salt; set aside.

·         Heat some oil in a big saucepan over medium heat. After adding the popcorn kernels, place a lid on the saucepan and shake it occasionally until you hear the popping start. Give the popcorn three minutes or so to stop popping without interfering. Remove the cover carefully.

·         Immediately pour the barbeque sauce mixture over the prepared popcorns. Stir until the popcorn are gently coated and re-crisped, about 2 minutes. Serve hot.

 

5)      Chia pudding
Chia seeds, which are so small, can have so many nutritional advantages. Rich in fiber, protein, and omega-3 fatty acids, and low in glycemic index (GI), chia seed pudding can be a nutritious late-night snack, particularly for diabetics as it is low-GI meals lowers insulin resistance and raises blood glucose levels.

Recipe of Chia pudding

·         In a mason jar, put 3 tablespoons of chia seeds in unsweetened milk of your choice (almond milk, coconut milk, dairy milk). Also, add ¼ tablespoon of vanilla extract for flavor. You can also add sliced strawberries, raspberries, or blueberries.

·         Screw the lid on tightly and refrigerate it for 3 to 4 hours.

·         Add finely chopped almonds for garnishing.

 

 

Conclusion

 

Every diabetic can gain from understanding how their body handles blood sugar at night. A person can make better decisions about how much to eat in the evenings and whether to incorporate a snack into their sleep routine by having a better understanding of how blood sugar levels rise and fall. There are several options for high-protein, high-fiber, and low-calorie snacks that we have discussed in our blog.

 

If you have any questions related to snacking for diabetics, you can connect with our dietitian at Ask a Doctor.com. Also, you can connect with our physician related to diabetes management.