The Best Late-Night Snack for Better Blood Sugar Levels, According to a Dietitian

It’s no secret that Americans love to snack. These between-meal bites are a staple in the typical American diet, with most U.S. adults eating 1 to 3 snacks per day, contributing to roughly 20% of our calorie intake. But like anything else diet-related, what you snack on–and when–can impact your health, especially if you have prediabetes or diabetes.

One study suggests that late-night snacking before bed can disrupt or support your ability to maintain stable blood sugar levels, significantly impacting your metabolic health throughout the night. Knowing what to look for in a bedtime snack to lower blood sugar levels can help keep your blood sugar in check during the night.

We talked to a registered dietitian for the best late-night snack that satisfies hunger and helps stabilize blood sugar, ensuring a restful night’s sleep and healthier morning ahead. Keep reading for the best before-bed snack.

What to Look for in a Snack to Lower Blood Sugar Levels

If you’re aiming to better manage your blood sugar without giving up late-night snacking, choose snacks containing nutrients that support stable glucose metabolism. “When it comes to blood sugar balance, you want to look at both the nutrients in the food and the portion,” says Erin Palinski-Wade, RD, CDCES, registered dietitian and author of 2-Day Diabetes Diet. “An ideal late-night snack won’t raise blood sugar levels but will also help to stabilize blood sugar and appetite overnight to prevent spikes and crashes in blood sugar,” she explains.

One of the most important nutrients to look for is dietary fiber. Fiber slows digestion and prevents rapid spikes in blood sugar. Fiber-rich snacks can also help maintain stable blood sugar levels throughout the night by providing a more sustained release of energy.

A late-night snack that lowers blood sugar levels should also include healthy fats. Research shows that heart-healthy fats, such as monounsaturated fats, can improve insulin sensitivity and help regulate blood sugar levels.

Protein is another essential nutrient for stabilizing blood sugar. Studies suggest that high-protein snacks can increase feelings of fullness and help regulate appetite, which can prevent overeating and reduce blood sugar fluctuations before bedtime.

Conversely, what you avoid snacking on before bed is also crucial for stable blood sugar levels. Stay clear of snacks high in refined carbohydrates and sugars, as they can rapidly increase blood sugar levels, followed by crashes that disrupt sleep.

The #1 Snack to Lower Blood Sugar Levels

When nighttime cravings strike, it’s tempting to reach for sugary or salty snacks like cookies, chips or ice cream. However, one option stands out from the rest for satisfying your hunger while regulating blood sugar levels: almonds.

Whether you prefer them raw, roasted, seasoned or part of a mouthwatering recipe like our Snickerdoodle Almonds or Everything-Seasoned Almonds, almonds are a crunchy, healthy and satisfying alternative to typical late-night snacks. Plus, they’re packed with essential nutrients that can help manage blood sugar levels throughout the night. 

Almonds Are Rich in Healthy Fats and Protein

According to Palinski-Wade, almonds provide an excellent combination of nutrients that can keep blood sugar levels steady. “The plant-based protein in almonds helps to slow digestion and provides a steady release of energy throughout the night, keeping blood sugar levels in an ideal range. The healthy monounsaturated fats in almonds also help to slow gastric emptying for more steady blood sugar and appetite,” she says. (Gastric emptying means the speed at which food leaves your stomach.)

One review found that almonds deliver the highest amount of fiber, protein, healthy fats, magnesium and vitamin E per serving while being among the lowest in calories, carbohydrates and saturated fat compared to other nuts. Per the USDA, one serving (23 whole almonds) contains 6 grams of protein, 9 grams of monounsaturated fats and 164 calories.

Almonds Are High in Fiber

Almonds are a fiber-rich nut with about 3.5 grams of fiber per serving. “The fiber found in almonds further slows the absorption of carbohydrates and sugars, preventing rapid fluctuations in blood glucose levels,” says Palinski-Wade. This slower digestion helps prevent sudden spikes in blood sugar levels after eating, allowing for more stable glucose levels throughout the night.

Almonds Are Packed with Antioxidants and Micronutrients

Lastly, almonds are packed with antioxidants like vitamin E and minerals such as magnesium, which studies suggest help reduce oxidative stress and improve insulin sensitivity. Vitamin E, in particular, has been linked to improved glucose metabolism and reduced risk of insulin resistance. Additionally, magnesium is crucial for regulating blood sugar levels by assisting insulin in moving glucose into cells, where it can be used for energy.

The Bottom Line

Choosing the right late-night snack can significantly impact managing your blood sugar levels. When evening cravings strike, avoid reaching for snacks high in sugars and unhealthy fats, as these can lead to spikes in blood sugar levels and disrupt your sleep quality. Instead, choose healthy snacks rich in fiber, healthy fats and protein, like almonds.