Discover the best late-night snack to keep your blood sugar and insulin levels in check

By Adam Meyer

Adam Meyer is a health writer, certified holistic nutritionist and 100% plant-based athlete. In addition to EatingWell, his work has been featured on The Beet, Verywell Fit, The Healthy, Livestrong, Alive, Best Life and others. He graduated from the NutraPhoria School of Holistic Nutrition in 2019 and has since founded Pillars Nutrition.

EATINGWELL'S EDITORIAL GUIDELINES

 Published on September 15, 2024

 Reviewed by Dietitian Karen Ansel, M.S., RDN

 

PHOTO: GETTY IMAGES

When evening cravings strike, many people reach for quick snacks to satisfy their hunger. However, late-night snacking can spell trouble for your blood sugar, depending on what you eat. Given that research reveals that late-night eating can negatively impact insulin sensitivity and lead to weight gain, the snack you choose matters a lot.1 

Fortunately, knowing what to look for in an evening snack can help improve your insulin resistance. Read on to discover what insulin resistance is, what to look for in a snack that supports insulin management, and the best late-night snack to help maintain stable blood sugar levels while you sleep.

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

What is Insulin Resistance?

Understanding insulin resistance is essential for staying healthy and reducing chronic disease risk. Insulin resistance occurs when your body's cells become less responsive to insulin—a hormone crucial for regulating blood sugar (glucose) levels.2 When insulin metabolism goes awry, cells lose their ability to efficiently take in glucose, so blood sugar levels stay elevated. Over time, this can potentially cause various health issues such as type 2 diabetes, high blood pressure and high cholesterol.2

Insulin resistance often precedes type 2 diabetes and can also lead to increased fat storage and a higher cardiovascular disease risk.2,3 This condition can also disrupt normal glucose metabolism, making you feel tired and hungry, which could lead to weight gain.

Like many health issues, insulin resistance has multiple causes. However, it's commonly linked to obesity, a sedentary lifestyle, and a diet that's high in sugar and salt yet low in nutrients.2 The good news is choosing the right healthy snacks may help manage insulin resistance and maintain stable blood sugar levels.

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What to Look for in a Snack for Insulin Resistance

“To help prevent insulin resistance, you want to look for snack options that promote balanced blood sugar levels,” says Erin Palinski-Wade, RD, CDCES, registered dietitian and author of 2-Day Diabetes Diet. 

Choosing whole foods with a low glycemic index (GI) can help you avoid rapid spikes in blood sugar. That’s because low-GI foods release glucose gradually, which helps maintain balanced energy levels and better blood sugar control.4 

It’s also helpful to look for snacks high in fiber and protein. These two slowly-digested nutrients can help improve metabolism and promote satiety, which may translate to less late-night hunger.5

Incorporating small amounts of healthy fats may also help keep insulin levels steady.5 Foods like avocados, nuts, and seeds contain monounsaturated fats and are free from refined sugars and simple carbohydrates that can spike blood sugar and impact insulin resistance.

Low-Glycemic Diet vs. Low-Carb Diet: Which Is Healthier?

The Best Late-Night Snack for Insulin Resistance

Next time you’re hungry at night but want to keep your blood sugar levels in check, reach for a snack that’s low in carbs and high in protein, like cottage cheese.

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Cottage Cheese is Low in Carbs and High In Protein

Palinski-Wade picks cottage cheese as a top choice for late-night snacking, especially for those with insulin resistance. “Cottage cheese is one of my favorite late-night snack options for those with insulin resistance,” she says. “Not only is it incredibly versatile, but as a low carbohydrate and high-protein snack with an average of 25 grams of protein per cup, it is an ideal choice to help stabilize blood sugar levels overnight.”6 

In fact, research shows that consuming a low-carbohydrate, protein-rich snack before bed can enhance overnight blood sugar control in people with type 2 diabetes.7 Cottage cheese’s balance of protein and minimal carbs can help prevent nighttime blood sugar spikes and keep hunger at bay.

Cottage Cheese Can Improve Sleep Quality

In addition to its blood sugar benefits, cottage cheese may also support better sleep, which can positively impact insulin resistance. “Cottage cheese is an excellent source of the amino acid tryptophan, which research has shown may improve sleep quality and quantity when consumed in the evening,” says Palinski-Wade. “And since better quality sleep can improve both fasting blood glucose levels and insulin sensitivity throughout the day, it makes sense that cottage cheese would be a great nighttime snack option for insulin resistance and improved metabolic health.”8

The Bottom Line

Choosing the right late-night snack can significantly impact insulin resistance and metabolic health. Cottage cheese is an ideal option for insulin resistance. It’s low in carbs and rich in protein, which may help stabilize blood sugar levels overnight and improve sleep quality. So when those evening cravings hit, keep cottage cheese in mind as a healthy and satisfying choice for balanced blood sugar.

EatingWell.com, September 2024