What Are the Best Late-Night Snacks for People with Diabetes?

Choosing the right snack before bed can be tricky. You want something that won’t interfere with your sleep or make it harder to wind down. While treats like candy or dessert may seem appealing, sugary foods like chocolate can keep you awake by boosting your energy levels too close to bedtime, making it harder to fall asleep and stay asleep through the night.

Additionally, if you struggle with acid reflux or digestive issues, it’s important to steer clear of snacks that are too acidic, as they can make discomfort worse. Nobody wants to reach for an antacid in the middle of the night.

For those living with diabetes, finding a late-night snack that is both satisfying and safe for blood sugar levels can be even more challenging. It’s crucial to enjoy a good night’s sleep without being woken up by a blood sugar alarm in the middle of the night.

"In general, eating right before bed is not ideal, as it can lead to extra calorie intake, disrupt sleep, and cause blood sugar spikes. This is especially important for people with diabetes, who need to carefully consider the impact of late-night snacks on their health," explains Lauren Harris-Pincus, MS, RDN, founder of NutritionStarringYOU.com and author of The Everything Easy Pre-Diabetes Cookbook.

Typical snacks before bed often include sweets, desserts, or salty options like popcorn and chips. However, for those with diabetes, sugary and high-carb snacks are not ideal choices.

"Generally, it’s best to avoid simple carbs before bed, as foods with protein, fiber, and healthy fats take longer to digest and help stabilize blood sugar levels," says Harris-Pincus. Overeating carbs before bedtime can also lead to higher morning blood sugar levels, making it more than just a sleep issue.

"For some individuals, especially those on certain diabetes medications or insulin, a bedtime snack may be necessary to prevent a nighttime blood sugar drop. It’s essential to consult with your doctor and dietitian to create a plan that works best for you," Harris-Pincus advises.

If you feel the need for a snack before bed, opt for something with a low glycemic index and lasting energy.

"A good snack can include 15 to 30 grams of a high-fiber carbohydrate, depending on your calorie needs, along with a source of protein," Harris-Pincus recommends. Keeping diabetes-friendly snacks at home will simplify your meal planning and ensure you have options that won’t cause blood sugar spikes or disrupt your sleep.

The Top Bedtime Snacks for People with Diabetes

1. Cottage Cheese, Berries, and Cinnamon

Cottage cheese is a creamy, filling, and low-sugar option (especially when unsweetened) that’s rich in protein and calcium. Add a handful of berries, seeds, or veggies to the mix for an extra dose of fiber and stable blood sugar support throughout the night.

"Cottage cheese paired with cinnamon and berries offers a slow-digesting protein, fiber from the fruit, and cinnamon, which may provide a slight benefit to blood sugar control," explains Harris-Pincus.

2. Hummus with Veggies or Whole Grain Toast

Grab your favorite hummus and pair it with some crunchy veggie sticks or a slice of whole grain toast for a snack rich in fiber and complex carbs, minus the refined sugars and carbs. The hummus adds a boost of protein and fiber, helping you feel full and keeping your blood sugar steady.

"A few tablespoons of hummus with carrots offers heart-healthy fats, fiber, and plant-based protein, making it a great vegan snack choice," says Harris-Pincus.

3. Nut Butter and an Apple

Nut butter is packed with healthy fats that support heart health and help keep you satisfied until morning, while apples, with their fiber-rich peel, are excellent for gut health and blood sugar regulation. The fiber in apples also helps prevent blood sugar spikes from the fruit's natural sugar.

"A tablespoon of peanut butter paired with a small apple delivers protein, heart-healthy fats, and fiber, creating a simple yet satisfying plant-based snack," explains Harris-Pincus.

4. Greek Yogurt and Nuts

Unsweetened plain Greek yogurt or skyr is full of gut-friendly probiotics and protein. Adding nuts boosts healthy fats, fiber, and magnesium, which helps relax muscles and promote restful sleep.

"A low-sugar Greek yogurt topped with berries and a few nuts offers a balanced mix of protein, fiber, and fats to stabilize blood sugar, and research suggests that fruits like strawberries and wild blueberries may even improve insulin resistance," says Harris-Pincus.

5. An Egg and a Slice of Whole Grain Toast

Who says breakfast can only be for the morning?

"A hard-boiled egg paired with a slice of whole grain toast offers a filling combination of protein, healthy fats, and fiber," says Harris-Pincus. You can also opt for a quick omelet, microwave an 'egg cup,' or enjoy leftover scrambled eggs from breakfast on top of toast.

6. A Bowl of High-Fiber, Low-Sugar Cereal

Cereal often gets a bad reputation due to its sugar and refined carb content. However, if you choose a fortified cereal that is low in sugar and rich in protein, healthy fats, and fiber, it can be a perfectly acceptable option.

"A small bowl of high-fiber cereal with ultra-filtered high-protein milk offers complex carbs, and this milk is richer in protein and lower in carbs than regular milk, providing a more balanced macronutrient profile," explains Harris-Pincus.