However, according to studies by reputable health organizations such as the American Diabetes Association (ADA), the National Institute of Nutrition (NIH) and the World Health Organization (WHO), snacking at night is not a "crime" if you know how to choose the right type of food and the right time.
Prioritize foods with a low glycemic index (GI < 55)
Low GI foods help release sugar slowly, without causing blood sugar to spike suddenly. Snacking with low GI foods in the evening not only helps stabilize blood sugar but also reduces hunger, thereby limiting overeating for dinner.
Dishes to eat: Almonds, boiled peanuts, unsweetened roasted corn, unsalted peanut butter (with apple slices), unsweetened Greek yogurt.
Combine complex carbs + healthy fats + light protein
Combining these three groups of nutrients helps slow down the rate of sugar absorption, while providing stable energy for sleep.
An evening snack with plant protein or unsaturated fats helps improve insulin sensitivity the next morning.
Suggestion: Half a slice of whole-wheat banh mi with nut butter, or oatmeal mixed with chia seeds, or steamed tofu with ground vegetables.
Avoid "empty calorie foods" and simple sugar
Foods such as candy, soft drinks, rice cakes, French fries, fast food... tend to cause blood sugar to spike due to the high concentration of simple sugars (glucose, fructose) and refined starch.
Instead, it is better to use fresh fruits with a lot of fiber such as guava, apples, pears, kiwis with a reasonable serving (1-2 units of fruit/time).
Time to snack: should be at least 1 hour away from sleep
Eating close to bedtime can affect the body's biological clock and sugar metabolism.
Eating lightly about 1-2 hours before bed, especially with foods rich in tryptophan and magnesium (such as sunflower seeds, oats, nut milk) can help you sleep better and have stable blood sugar throughout the night.
Good evening snacks for blood sugar:
1 jar of unsweetened Greek yogurt + chia seeds
1 boiled egg + a few slices of cucumber
1 cup unsweetened soy milk + 1 slice of oatmeal
Control portions without eating more than 150-200 kcal
Calories from your evening snack should be in moderation. People with diabetes consume a snack of about 150 kcal in the evening to help reduce the frequency of nighttime hypoglycemia without increasing blood sugar the next morning.
On the contrary, eating too much in the evening can easily lead to increased visceral fat and insulin resistance.
