BEST BEDTIME SNACKS FOR TYPE II
BY ANNA PANZARELLA, RD Registered dietitian nutritionist
If you’ve ever woken up in the morning to find your blood sugars surging high, you might have thought to yourself, “How can this be possible? I didn’t eat anything while I was asleep!”
This issue comes up often when I am working with clients who are working to manage type 2 diabetes. The two most common culprits:
The Somogyi Effect - If blood sugars dip too low during sleep (hypoglycemia), the body will react by releasing hormones that raise blood sugar levels. Sometimes the body will raise blood sugar too much, causing a glucose spike by the time you’re awake.
The Dawn Phenomenon - In the early hours of the morning, it’s not uncommon for blood sugars to rise during the process of waking up. Hormones are released that signal the liver to release glucose into the bloodstream. Some researchers think this “phenomenon” is due to a period of insulin resistance during sleep. This is different than the Somogyi Effect because it not caused by a rebound from hypoglycemia.
8 Simple Snacks That Won’t Spike Your Blood Sugar
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Nuts
A small handful of them -- about 1.5 ounces -- can pack a big nutritional punch with a low carb count. Toss back almonds, hazelnuts, walnuts, macadamia nuts, cashews, pistachios, or peanuts for a high-fiber snack full of healthy fats. (Just be sure to hold the salt!)
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Cheese
Low-fat types like cottage cheese, ricotta cheese, or mozzarella are high-protein choices that help keep your blood sugar in check. Enjoy a quarter-cup of cottage cheese with a half-cup of fruit, a piece of low-fat string cheese, or ricotta spread on whole-grain crackers.
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Hummus
Yes, it has carbs, but your body digests them slowly. That means they aren’t absorbed as quickly as other carbs and won’t spike your blood sugar. The chickpeas in hummus give it lots of fiber and protein to fill you up. Use a third of a cup as a dip for veggies or to spread on whole-grain crackers.
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