4 Snacks for Type 2 Diabetes in 2024

If you live with type 2 diabetes, you know how important it is to control your diet to keep your blood sugar levels within normal ranges. This means not only choosing well what you eat during the day, but also what you consume at night, when your appetite can attack you more strongly.

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Eating at night is not necessarily bad for people with this condition, as long as you choose healthy options, control the amount, and avoid disturbing sleep. 

In fact, some studies suggest that eating a snack before bed can help reduce fasting sugar levels and improve glycemic control.

However, not all snacks are created equal. Some can be harmful to the health and weight of people with type 2 diabetes, especially if they are high in sugars, saturated fats or salt. Therefore, it is important to know which foods are best suited to satisfy nighttime appetite without putting your health at risk.

4 Healthy and Nutritious Snacks for the Night

Below, we present four snack options that you can eat at night if you have type 2 diabetes. These snacks are low in calories, rich in fiber and protein, and contain ingredients beneficial for your health. Plus, they are easy to prepare and delicious.

Yogurt with red fruits

Yogurt is an excellent food for people with type 2 diabetes, as it provides protein, calcium and probiotics that promote intestinal health, and can also help reduce appetite and inflammation, as well as improve insulin sensitivity.

On the other hand, red fruits, such as strawberries, blueberries or raspberries, are a source of antioxidants, vitamins and fiber. These nutrients help prevent cellular damage caused by oxidative stress, strengthen the immune system and regulate intestinal transit. In addition, berries have a low glycemic index, which means they do not raise blood sugar levels much.

To prepare it, mix unsweetened natural yogurt with a cup of fresh or frozen berries. It is possible to add some chia or flax seeds to increase the fiber and omega-3 fatty acid content.

Read Related: 5 Foods that a Diabetic should not eat

Ham and cheese roll with lettuce

Ham and cheese are foods rich in high-quality proteins that help maintain muscle mass, repair tissues and regulate metabolism. Additionally, protein helps us feel full, which can prevent us from overeating at night.

Lettuce is a low-calorie vegetable and rich in water, fiber and vitamins. Fiber helps to improve digestion and control cholesterol and blood sugar levels, while vitamins contribute to the proper functioning of the body and the maintenance of defenses.

Just wrap a piece of low-salt cooked ham and a piece of low-fat cheese with a lettuce leaf. If you want to give it more flavor, add a little mustard or hot sauce.

Popcorn

Popcorn is an extremely popular snack that can be healthy if prepared properly. 

Corn is a whole grain that provides complex carbohydrates, fiber, vitamins and minerals, which help provide energy, improve intestinal transit and prevent constipation. More importantly, corn has a moderate glycemic index, meaning it doesn’t raise blood sugar levels much.

To prepare healthy popcorn, you just need to put a few tablespoons of corn kernels in a microwave-safe paper bag, close it tightly and heat it for a few minutes until you hear the kernels pop. Then, you can season the popcorn with a little salt, chili powder, and lemon.

Apple with almond or peanut butter

The apple is a very healthy fruit , which contains antioxidants, vitamins, minerals and fiber, which can help prevent cellular aging, strengthen the immune system and regulate intestinal transit. In addition, apples have a low glycemic index, so they do not raise blood sugar levels much.

Almond and peanut butters are rich in unsaturated fats, protein, fiber and minerals. These nutrients help improve cardiovascular health, maintain muscle mass and control appetite. 

Prepare it by cutting an apple into pieces and spreading a tablespoon of unsweetened natural almond or peanut butter. 

Additional Tips to Control Appetite and Glucose Levels Overnight

In addition to choosing healthy nighttime snacks, there are other steps you can take to control your appetite and blood sugar levels during the night. These are some tips that can help you:

• Drink enough water throughout the day and at night. Water helps you stay hydrated, eliminate toxins, and prevent dehydration, which can be confused with hunger.
• Avoid alcohol and caffeine at night. These substances can disrupt your sleep, increase your appetite, and affect your insulin sensitivity.
• Practice physical exercise regularly, but not right before bed. Exercise helps you improve your physical and mental health, control your weight and regulate your blood sugar levels. However, doing it too late can overstimulate you and make it difficult to rest.
• Distract yourself with relaxing activities at night. Reading a book, listening to soft music or meditating are some options that can help you reduce stress and boredom, which can make you want to eat.
• Check your blood sugar levels before going to bed and when you wake up. This will help you know if you need to eat something at night or if you can skip the snack. It will also allow you to adjust your medication or insulin if necessary.
• Consult your doctor or nutritionist about your nighttime eating habits. They will be able to guide you on the best way to adapt your diet to your needs and your treatment.
  
  Also Read: Low Carb Diet: Complete Guide

In summary…

The next time you feel the need to eat something at night, don’t feel guilty or restrict yourself; These snacks will help you get rid of cravings or hunger without affecting your sugar levels. Of course, before eating anything, make sure your sugar levels are ideal.

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