According to nutrition experts, the body's ability to process glucose usually gradually decreases at the end of the day. When eating refined starchy foods or sweets in the evening, blood sugar may rise and last longer than in the morning.
Foods to eat after 6 pm to help stabilize blood sugar include:
Boiled or steamed eggs
Eggs are a high-quality protein source but contain very few carbohydrates. A randomized trial published in the journal Clinical Nutrition showed that protein-rich and low-carbohydrate snacks in the evening help improve nighttime blood sugar better than carbohydrate-rich snacks.
A boiled egg after 6 pm can create a feeling of fullness for a long time without significantly increasing blood sugar levels. This is a suitable choice for people who often feel hungry in the evening.
Unsweetened Greek yogurt
Greek yogurt contains more protein than regular yogurt and is low in carbohydrates.
You can combine yogurt with a little chia seeds or walnuts to increase fiber and healthy fat.
Green vegetables mixed with lean meat or fish
Green leafy vegetables such as spinach, lettuce, kale or cucumber are low in carbohydrates but rich in fiber. When combined with chicken, fish or tofu, meals will help limit post-meal hyperglycemia and provide enough nutrients for the body.
Unsweetened nuts
Almonds, walnuts, cashews, or pumpkin seeds contain unsaturated fats, protein, and fiber.
According to nutrition experts, a small serving of about 20-30g of nuts is suitable for the evening.
Steamed or boiled tofu
Tofu is a nutritious, low-carbohydrate and low-calorie source of plant protein.
When combined with green vegetables, tofu can create a light dinner but still ensure nutrition.
One noteworthy point is that not everyone needs to eat dinner snacks. Some studies even record that eating more in the evening can slightly increase blood sugar on an empty stomach the next morning.
Therefore, if you have had a full dinner and do not feel hungry, avoiding late eating may be a better option. If you need to eat more, you should prioritize foods rich in protein, fiber and low in refined carbohydrates.
