Hypoglycemia is a condition in which your blood sugar level drops below normal, that is, below a level of 70 mg/dL. Hypoglycemia generally happens during nighttime. For this reason, it becomes essential to keep a check on your blood sugar levels before sleeping. In this article, we have tried to give answers to a very common question – What should blood sugar be at bedtime for non diabetic and diabetic people. Also, this guide includes a list of drinks and bedtime snacks for diabetics that you can have without worrying about decreasing blood sugar levels.
The Right Blood Sugar Level at Bedtime
Routine blood sugar checks must be an essential part of your routine. You should not miss checking your sugar before bedtime as it helps to access which foods work and which don’t for your diabetes. Ideally, your blood sugar must be between 90 to 150 mg/dL before you go to sleep. For a normal person, blood sugar level should lie between 70 to 130 mg/dL.
Best Bedtime Snacks for Diabetics
A home-made, low-fat, protein-rich snack before bed can help to stabilize your blood sugar levels while you sleep. You must take your dietician’s help to tailor the right snacking routines according to your body weight and how your body reacts to sugar while sleeping.
Here are some healthy snacks that you can try before bedtime:
Non-starchy Salad
Carrots, tomatoes, cucumber, etc. make for low calories snacks that you can enjoy anytime. Cut them into slices and sprinkle them with some pink salt along with a few drops of lemon juice for the tastiest and most flavorful salad. You can also choose to add a slice of dairy-free cheese on raw vegetables for more protein.
Popcorn
Air-popped popcorn are another great snack option as they come with good quantities of vitamins, minerals, fiber, and protein. You can add some roasted nuts for more crunch and nutrients.
Roasted Chickpeas
Roasted chickpeas are crunchy, loaded with protein and super easy to make. You can add some spices and herbs of your choice to make them more flavorful.
Peanut butter
Butter from different kinds of nuts including peanut, are super delicious and super healthy, as long as you are using an unsweetened version, preferably homemade. Just spread a thin layer of peanut butter on a few slices of apple, and enjoy!
Seed mixture
A handful of seeds of sunflower, pumpkin, sesame, etc. also make for a great snack as they are rich in protein, fiber and other healthy nutrients.
Nuts
A handful of mixed nuts like almonds, walnuts, cashews, and peanuts makes for a perfect healthy and crunchy snack. All of them are loaded with vitamins and minerals. Almonds are especially very rich in omega-3.
What you can drink when you have Diabetes
Water is undoubtedly the best drink for you. It’s free of any sugar and carbs, and has no side effects (unless you gulp down whole gallons). However, if you are looking for something tastier, you can try some of these drinks for an evening snack. You can consume them sometimes as they are and sometimes with a few moderation:
Lemonade
Summers are incomplete without this ultra-refreshing drink. Substitute the restaurant-bought lemonade with this easy recipe – squeeze a lemon in a glass of water, add some zero-calorie sweetener, drop in some ice cubes, and mix well to create a heavenly glass of freshness.
Fruit Smoothie
A homemade smoothie is much healthier than the store-bought version as the latter can have much more sugar and carbs than the former. Just mix a handful of your favorite berries – strawberry, blueberry, cranberry, etc. with a banana, put in some ice cubes, blend, and enjoy!
Ginger Ale
Mix a spoonful of finely grated ginger in seltzer water. Finally, add some zero-calorie sugar and here is your home-made, healthiest ginger ale.
Chocolate Milk
Chocolate milk makes for an excellent post-workout recovery drink. Just add 3 teaspoons of cocoa powder and 2 tablespoons of sugar substitute in some almond or soy milk.
Foods to avoid for Diabetic Patients
Keeping a check on your daily diet is essential to avoid unwanted health situations. Here are some foods that you must avoid if you are a type 1 or type 2 diabetic patient:
Flavored coffee
Though coffee is associated with many health benefits for diabetics, the store bought coffee is loaded with sugar and everything bad.
White bread, and pasta
White bread and pasta are processed foods made of refined flour which is totally not recommended for diabetics.
Flavored Yogurt
Yogurt is a great food option for diabetics but if you are fond of fruit-flavored yogurts, you need to stop right now! Such yogurts are low in fats but very high in sugar.
Sugary beverages
Sodas and sweet drinks are very high in sugar. Also, the high fructose content is also associated with numerous health problems.
Processed snacks
Processed foods and snacks are typically made of refined flour which can quickly elevate your sugar.
Dried fruits
Dried fruits have concentrated levels of sugar. They are also loaded with high levels of carbohydrates.
Frequently Asked Questions
Does water reduce blood sugar?
Yes! Drinking enough water regulates the blood sugar by re-hydrating your blood.
What time should diabetics stop eating?
Doctors recommend having your last meal at least two hours before sleep. Also, you must keep a gap of 10 to 12 hours between your last meal before bedtime and the morning breakfast.
Does coffee affect blood sugar?
Yes! Studies reveal that caffeine can make your glucose and insulin levels high.
Is honey good for diabetics?
Yes! If taken in moderation, honey is safe and moreover, healthy. Honey’s anti-inflammatory properties can help to avoid diabetic complications.
Takeaway
No matter if you are type 1 or type 2 diabetic, the disease requires full-time attention. You have to take care of your lifestyle, medications, physical activities and most importantly your diet. However, being a diabetic does not mean that you totally have to keep yourself from enjoying the bliss of delicious snacks. In fact, munching on the right post-bedtime snacks can actually help to keep your blood sugar levels in moderation. Eat healthy, stay active, and stay happy. Have a nice day ahead.
