The Best Midnight Snacks For Diabetes Management
1 / 7 Midnight Snacking Isn't Off Limits If You Have Diabetes Midnight snacking doesn’t typically have the healthiest connotations. But being hungry late at night doesn’t mean you have to derail your diabetes diet by standing in front of the refrigerator spooning ice cream out of the tub, as delicious as that may sound. In fact, satisfying a late-night craving with a healthy snack may be good for diabetes. That’s because fasting for too long can, in some cases, make the liver overproduce glucose, which can raise blood sugar — an effect that can be harmful for people with type 2 diabetes, says Lori Chong, RDN, CDE, at The Ohio State University Wexner Medical Center in Columbus. Next time you have a hankering for something salty, savory, or sweet, get your hands on one of these diabetes-friendly snacks to ward off hunger and help you get back to sleep. Continue reading >>
A1c Tip: What You Eat…before Bedtime!
Unfortunately, the time of day when many people (whether or not they have diabetes) want to veg-out and eat some kind of junk food is at the very end of the day. There’s no mystery: it’s comforting to sit down with something delicious and perhaps less-than-ideal for a person with diabetes after long day at work. As the days get shorter and winter approaches, that urge can only grow stronger. But how is it affecting your overnight blood sugars and your blood sugar the next morning? Personally, I’ve found that when I have a really indulgent treat, like a slice of gluten-free blueberry pie, for example–something really high in both carbs and fat–that even if I manage my blood sugar tightly before bed and am “in-range” throughout the night, I actually see my blood sugar rise between 7 a.m. and 9 a.m. the next morning! Normally, my blood sugar is extremely steady during the morning hours, but what I ate before bed can impact my blood sugar nearly 12 hours later. What are you eating before bed? How is it affecting your blood sugars not only through the night but the next day, too? What You Eat Before Bed: Things to Consider Here are just a few of things to consider if you think this particular time of day may be impacting your blood sugar levels and thus impacting your A1C goals, too: One of the biggest reasons people tend to over-eat at night is because they didn’t get enough food in during the day. Take a closer look at what you’re eating throughout the day: hardly anything? Are you starving by the time you get home? If you are struggling with your blood sugar throughout the night, or you’re simply waking up at 5 a.m. to find that you’ve been well above 200 mg/dL all night long, think about what proportion of the day that means your blood sugar was hig Continue reading >>
Is Eating Fruit Before Bed Bad?
There is a lot of confusion surrounding whether eating certain foods before bed is bad for weight loss. However, there is certainly nothing wrong with a healthy piece of fruit before you hit the hay, in fact, it is probably one of the best bedtime snack options you can choose. Why fruit is one of the best bedtime snacks going Fruit is a great choice for snacking on before bed, or indeed at any time of the day. It is low in fat, reasonably low in calories and packed full of vitamins and minerals that keep us healthy. The evening is a time when we tend to indulge as we unwind from the long working day, so many people who are trying to lose weight find this time the most difficult to stick to their diets. There is no doubt that fruit is a much better alternative for those on a diet than many of the high fat, calorie and sugar snack foods that are often chosen as an alternative. Fruit can satisfy the sweetest of tooths, and unlike most sweet treats like cake, chocolate, ice cream and candy, it is not empty calories, but instead packed full of nutrition. It is also easy to vary the fruit you choose to prevent boredom. Not only is there a huge range of fruits that vary from season to season, you can also vary the way you serve it to add interest or make it a little more filling if you feel the need. Baked apples stuffed with dried fruit, grilled bananas, fruit salad with a little low fat yogurt and many more combinations all make great healthy bedtime snacks. The vitamin and mineral content of fruit differs depending what you choose, but for the best health, vary your intake to get a wide range of nutrients. Citrus fruits for example are high in vitamin C which is a powerful antioxidant, whilst bananas are packed full of potassium, an essential mineral with a wide variety of Continue reading >>
Can I Eat Fruit If I Have Diabetes?
Fruit is not off-limits if you have type 2 diabetes. It has too many good things going for it, such as fiber and nutrients, as well as its natural sweetness. These fruits are good choices. Keep in mind that fruit gives you carbs, and “as with any carbohydrate, it's important to be mindful of serving sizes,” Shira Lenchewski, RD, says. Pairing fruit with some protein, such as nonfat or low-fat yogurt or a few nuts, also helps. “This super fruit literally has it all,” says Lynn A. Maarouf, RD, nutrition educator at the Stark Diabetes Center at the University of Texas Medical Branch. “It supplies enough beta-carotene and vitamin C to meet your daily requirements and is an excellent source of potassium (an antioxidant which can help lower blood pressure).” Portion Size: 1/3 of a melon Nutritional Info: 60 calories, 15 grams of carbs One serving of strawberries gives you 100% of your daily requirement of vitamin C. “Also, these sweet berries contain potassium, which help keep blood pressure down, and fiber, which makes you feel full longer while keeping blood sugar levels in check,” Maarouf says. In a recent study, people who ate strawberries along with white bread needed less insulin to steady their blood sugar, compared to people who ate just the white bread. “The research suggests it’s the polyphenols in strawberries that may slow down the digestion of simple carbohydrates, thereby requiring less insulin to normalize blood glucose,” Lenchewski says. Portion Size: 1 cup Nutritional Info: 60 calories, 15 grams of carbs These tiny tangerine hybrids are high in both vitamin C and folate, which has been shown to improve blood sugar control in people with type 2 diabetes. “They fit nicely into a backpack or briefcase, and they have a peeling that slides Continue reading >>
Eating Fruits Before Bed? Safe Or Not?
Whether or not you should eat before bed, which is basically between dinner and bedtime has been a hot topic in the health and nutrition circuit since the longest time. Some say it interferes with sound sleep and digestion, while some say that a certain kind of food may just help you sleep better. If you are under the impression that fruits can help induce sleep, think again! Several experts around the world often advise against eating fruits too close to bed time. Dr. Ashutosh Gautam, Clinical Operations and Coordination Manager, Baidyanath, says ”According to Ayurveda the food should be consumed three hours before your sleep. As far as fruits are considered there should be a gap between proper meals and fruits because both have different effect on the digestive system. Fruits get digested faster and are pushed from the stomach to the intestine much earlier. Meals which are especially rich in protein and fiber require much more time and gastric juices to digest. Therefore it is always advisable to take fruits early in the evening. This could be altered according to individual need.” Bangalore-based nutritionist Dr. Anju Sood says, “It is best to avoid having anything right before bed time as it can interfere with your sleep. Eating fruits right before going to bed can release a lot of sugar, causing spike in energy, when your body should be preparing to slow down and rest.” She adds, “However, if a person is on diet and is hungry, we do end up advising him to take a fruit or two which are not so high in sugar, in order to prevent them from binging on something unhealthy." Experts also say that pairing fruits with another food may prove to be a tad risky for diabetics too. Taking fruits with other foods high in protein, fiber and fats can reduce the pace of su Continue reading >>
Late-night Eating: Ok If You Have Diabetes?
Are late-night snacks a no-no for people who have diabetes? Answers from M. Regina Castro, M.D. If you have diabetes, late-night snacks aren't necessarily off-limits — but it's important to make wise choices. Late-night snacks add extra calories, which can lead to weight gain. And if you snack after your evening meal — especially if the foods contain carbohydrates — you may wake up the next morning with a high blood sugar level. If you're hungry after dinner, choose a "free" food, such as: One sugar-free frozen cream pop Five baby carrots One cup of light popcorn A small handful of goldfish-style crackers A can of diet soda Or swap the snack for a piece of gum or small hard candy. These "free" foods have few, if any, carbohydrates and calories, so they won't contribute to weight gain or increased blood sugar. If you take insulin or other diabetes medications and feel that you must snack before bedtime to prevent low blood sugar (hypoglycemia) during the night, talk to your doctor. He or she may recommend adjusting the dose of your medications to prevent the need for a late-night snack. Continue reading >>
The Downside Of Late-night Eating
If you’re a night owl, you might be interested to know that your late-night eating habits could impact your health — and not in a good way. Pretty much everyone at one point or another has had a late dinner or indulged in some snacking while watching television or catching up on the day’s work. Some people don’t sleep well at night and may turn to food to try to help them catch some shut-eye. While staying up until the wee hours and noshing may be a routine for you, it might be time to take a second look at these habits that perhaps aren’t so healthy. Eating late at night: Can affect your weight. Contrary to popular belief, eating late at night doesn’t necessarily mean that you’ll gain weight. What dictates weight gain is how many calories you consume over the course of the entire day, not necessarily when you consume those calories. However, you could end up gaining weight based on the types of foods you may be reaching for as you catch up on Game of Thrones. Potato chips, cheese and crackers, ice cream, cookies… all of these are calorie-laden treats that are surefire ways to pack on the pounds compared to snacks that you might choose during the day: fruit, yogurt, nuts, etc. In addition, it’s easy to go overboard with food portions at night, especially when you get caught up in television or work. Mindless eating kicks in and before you know it, you’ve polished off that bag of Doritos. Can impact your blood sugars. What and how much you eat can directly affect your blood sugars both overnight and the next morning, especially if your snack choices are mostly carbohydrate foods, like crackers, chips, or fruit. Your diabetes medicine may not completely “cover” excessive eating at night and you may be unpleasantly surprised the next morning when yo Continue reading >>
Myth: I Can't Eat Fruit If I Have Diabetes
Save for later Although we know fruits and vegetables are good for us people with diabetes are often told they can’t eat fruit because they are too sweet or contain sugar. All fruits contain natural sugar, but also contain a good mix of vitamins, minerals and fibre. Why are fruit and vegetables so good for us? Eating fruits and vegetables lowers the risk of developing many health conditions including high blood pressure, heart diseases, strokes, obesity and certain cancers. It’s even more important for people with diabetes to eat more fruits and vegetables as most of these conditions are more likely to affect them. Fruits and vegetables have a good mix of soluble and insoluble fibre which is good for your bowels and general health – so it makes sense to eat more of them Should people with diabetes cut back on fruit because of sugar content? Managing diabetes has to do with managing your blood glucose, blood fats, blood pressure and your weight, and fruits and vegetables can play a positive role in all these. The concern has been that because fruits contain sugar, it makes your blood glucose go up. In fact, most fruits have low to medium glycaemic index, so they do not lead to a sharp rise in your blood glucose levels compared to other carbohydrate containing foods like white or wholemeal bread. Portion size is very important when considering the biggest effects on your blood glucose levels so let’s look at this in more detail. A portion of fruit contains about 15-20g carbohydrate on average, which is similar to a slice of bread. To put things in perspective, just a can of cola contains 35g carb and a medium slice of chocolate cake contains 35g of carbs as well. So, if you are looking to reduce your carb intake, with the aim to manage blood glucose levels, the ad Continue reading >>
Fruits For Diabetes: All You Need To Know
Eating fruit is a delicious way to satisfy hunger and meet daily nutritional needs. However, most fruits contain sugar, which raises questions about whether they are healthy for people who have diabetes. Is fruit unhealthy for people with diabetes? This article will look at what you need to know about fruit and diabetes. Contents of this article: What is fruit? Most people can probably name several fruits such as oranges and apples, but not know why they are fruits. Fruits contain seeds and come from plants or trees. People eat fruits that are stored in many ways - fresh, frozen, canned, dried, and processed. But aren't tomatoes and cucumbers also fruits because they have seeds? There are many foods that are classed as fruits that may surprise some people. Tomatoes, cucumbers, avocados, peas, corn, and nuts are all fruits. It's fine to think of tomatoes and cucumbers as vegetables rather than fruits, however. What's important is how much energy (calories) and nutrients each food has. The bottom line: it's not important to know the difference between fruits and vegetables but to know that both are good for health. Does eating fruit play a role in managing diabetes? Eating enough fiber plays an important role in managing diabetes. A diet high in soluble fiber can slow the absorption of sugar and control blood sugar levels. Many fruits are high in fiber, especially if the skin or pulp is eaten. Many fruits are filling because they contain fiber and a lot of water. Diets containing enough fruits and vegetables can reduce the risk of obesity, heart attack, and stroke. Obesity has been linked to type 2 diabetes. Fruits are high in fiber and nutrients, so they are a good choice in meal planning. Fruits that have been processed such as applesauce and fruit juices have had their Continue reading >>
Eating With Diabetes: Smart Snacking
20 Diabetes-Friendly Snack Ideas Whether you want to lose weight or simply eat healthier, enjoying a couple of snacks each day is a smart habit for many people. Eating a planned snack between meals can help curb your hunger (and therefore prevent overeating at mealtime) and also increase your energy levels when you need a boost. Snacks offer an additional benefit for people with type 2 diabetes: They can help optimize your blood glucose control. So if you haven't incorporated snacks into your diabetes meal plan yet, now may be the time to start. Here's what you need to know to snack smart, along with some carbohydrate-controlled snack ideas you can try today! 3 Considerations When Planning Snacks The number of snacks a person with diabetes should eat during the day depends largely on your eating preferences, your weight-management goals, and the timing of your major meals. People with diabetes can eat snacks throughout the day for a number of reasons—simply enjoying a mid-morning snack or planning them into their day for better blood glucose control. Exactly how many snacks you should eat—and when you eat them—is very individualized. Meeting with a registered dietitian or certified diabetes educator is the best way to make sure your diabetes meal plan meets your needs. However, here are a few basic guidelines that can be helpful when planning snacks. How many hours pass between your meals? In general, people with diabetes who want to optimize blood glucose control should not go longer than five hours without eating. If you consistently eat your main meals every 4 to 5 hours, then you may not need any snacks between meals. However, if your main meals are generally spaced out at longer intervals, snacking between meals can help you achieve your best blood glucose co Continue reading >>
5 Myths About The Best Time To Eat Fruit (and The Truth)
5 Myths About the Best Time to Eat Fruit (and the Truth) Written by Taylor Jones, RD on August 27, 2016 Unfortunately, there's a lot of misinformation about nutrition circulating on the internet. One common topic is the best time to eat fruit. There are claims about when and how you should consume fruit, as well as who should avoid it altogether. Here are the top five myths about the best time to eat fruit, along with the truth. Myth 1: Always Eat Fruit on an Empty Stomach This is one of the most prevalent myths regarding when to eat fruit . It has been popularized through websites and email chains, and seems to have originated from a chef in Singapore. The myth claims that eating fruit with meals slows digestion and causes food to sit in your stomach and ferment or rot. This myth also claims that eating fruit with meals is what causes gas, discomfort and a range of other unrelated symptoms. While it's true that the fiber in fruit can slow the release of food from your stomach, the rest of these claims are false. Although fruit can cause your stomach to empty more slowly, it does not cause food to sit in your stomach indefinitely. One study found that in healthy people, fiber slowed the time it took the stomach to empty half its contents from an average of 72 minutes to 86 minutes ( 1 ). While this change in speed is significant, it's by no means slowing digestion down enough to cause food to spoil in the stomach. Additionally, slowing the emptying of your stomach is a good thing. It can help you feel full for longer, which might help you eat fewer calories in the long run ( 2 ). But even if fruit did cause food to sit in your stomach for significantly longer than usual, your stomach is specifically designed to prevent the growth of bacteria, which is what causes ferme Continue reading >>
How To Curb Hunger At Night With Type 2 Diabetes
Whenever I meet with patients for the first time, I always ask them to “take me through a typical day” describing the foods they eat and meal patterns they follow. Often I will hear something like this: “Well I’m not of a breakfast person…” “So is the first time you eat, lunch?” “…well sometimes I don’t eat lunch either.” “If you do eat lunch, what will it be?” “Oh a sandwich or something quick…maybe some chips.” “Ok, so how about dinner?” “A meat, a vegetable and a potato…or sometimes something quick like a pizza.” “Ok, do you snack after dinner?” “Well, see that’s my problem…” Touche. It certainly is a problem, especially when they go on to describe what the evening snacking routine consists of. I’ll give you a hint: it’s not celery and carrot sticks. So what is the deal with eating at night? How can we avoid nighttime eating? Or more importantly, nighttime overeating? I've got plenty of tips for you to consider. 3 Reasons NOT To Munch Out At Night First things first. Whatever you've heard about not eating after a certain time (I’ve heard 5 pm, 6 pm, 8 pm) because everything turns into fat, is just not supported by research. While it IS the case that, generally speaking, the body is more efficient at burning calories when it needs them (ie during the day), compared to when we're sedentary, the rule about a specific time of day is not substantiated by research. That said, I strongly discourage eating much in the evening for the following reasons: 1. Most people make relatively poor food choices in the evening. This is likely due to poor inhibition – we are less likely to make smart choices as our bodies and minds fatigue at the end of the day. Or it's often due to making up for insufficient food intake thr Continue reading >>
Can Diabetics Eat Strawberries
Some fruits contain a very high amount of carbohydrates that can cause high blood sugar levels in diabetics. The 30 grams of carbohydrates found in a banana, the 50 grams found in a mango and the 52 grams found in a 16-ounce serving of orange juice can be too much for some people with diabetes. Checking your blood sugar levels after eating is the best way to determine whether the foods and fruits you eat allow you to keep your blood sugar levels under control. Strawberries and most other berries tend to contain less carbohydrates per serving and constitute excellent fruit options for all diabetics. Slow-Release Carbs Diabetics need not only to pay attention to the amount of carbs they eat, but also to the type. Some carbs are called high glycemic or quick-release carbs, which have the potential to result in a sharp rise in your blood sugar levels. Fruit juices, dried fruits and tropical fruits tend to be more problematic for diabetes control because of their high glycemic index. Strawberries and all other berries, such as blackberries, raspberries, blueberries and cranberries, contain slow-release carbohydrates, the best kind to optimize diabetes control. Another advantage of strawberries is that they contain fewer carbohydrates compared to most other fruits. A generous 1-cup serving of strawberries has 11 grams of carbs including 3 grams of fiber, which corresponds to the equivalent of only 8 grams of available carbs. Available carbs represent the portion of the carbs found in a food that can raise your blood sugar levels and can be calculated by removing the grams of fiber from the total carbs. Replacing your usual serving of fruit with a serving of strawberries can help you reduce your carb intake and keep your blood sugar levels in the target range. A serving of fru Continue reading >>
Eating With Diabetes: Smart Snacking
Whether you want to lose weight or simply eat healthier, enjoying a couple of snacks each day is a smart habit for many people. Eating a planned snack between meals can help curb your hunger (and therefore prevent overeating at mealtime) and also increase your energy levels when you need a boost. Snacks offer an additional benefit for people with type 2 diabetes: They can help optimize your blood glucose control. So if you haven't incorporated snacks into your diabetes meal plan yet, now may be the time to start. Here's what you need to know to snack smart, along with some carbohydrate-controlled snack ideas you can try today! Our Best Articles, Delivered Get expert advice on Diabetes from our coaches and trainers The number of snacks a person with diabetes should eat during the day depends largely on your eating preferences, your weight-management goals, and the timing of your major meals. People with diabetes can eat snacks throughout the day for a number of reasonssimply enjoying a mid-morning snack or planning them into their day for better blood glucose control. Exactly how many snacks you should eatand when you eat themis very individualized. Meeting with a registered dietitian or certified diabetes educator is the best way to make sure your diabetes meal plan meets your needs. However, here are a few basic guidelines that can be helpful when planning snacks. How many hours pass between your meals? In general, people with diabetes who want to optimize blood glucose control should not go longer than five hours without eating. If you consistently eat your main meals every 4 to 5 hours, then you may not need any snacks between meals. However, if your main meals are generally spaced out at longer intervals, snacking between meals can help you achieve your best blood Continue reading >>
What Is A Good Evening Snack?
My mom, who has diabetes, likes having her tea and a snack before bedtime. Is eating a slice of American or cheddar cheese good for her? Continue reading >>