While managing blood sugar levels throughout the day is relatively straightforward, it can prove significantly more challenging to maintain a balance throughout the night.
Fortunately, there are several effective strategies that can help maintain stable glucose throughout the night, and many revolve around food.
One expert has noted that three areas deserve particular focus when looking to regulate blood sugar levels; nighttime habits, breakfast selections and daily lifestyle adjustments.
Dietitian and Owner of Bravespace Nutrition, Katherine Metzelaar, told GB News: “A light snack before bed – something like an apple with peanut butter or plain yoghurt with a spring of granola – can prevent overnight dips or spikes in blood sugar.”
Oats promote better blood sugar control throughout the night
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Consuming peanut butter has been named as a viable solution for balancing blood sugar levels throughout the night.
It’s believed that one of the main reasons that peanuts help control blood sugar is because they contain a large amount of magnesium.
Experts at Healthline note that a single serving of peanuts (about 28 peanuts) contains 12 per cent of the daily recommended amount of magnesium.
Magnesium, according to a report by the Journal of Internal Medicine, helps to maintain blood sugar levels.
Studies have also shown that yoghurt consumption is associated with lower levels of glucose and insulin resistance.
These effects have been primarily put down to the probiotics, which are beneficial bacteria that improve insulin sensitivity and reduce inflammation.
There are not only non-medical solutions for better blood sugar control, however.
Katherine noted: “While it’s tempting to look for quick fixes, the reality is that blood sugar regulation takes time.
“Drinking water can help, as dehydration can exacerbate high blood sugar. Gentle movement, like a short 10 to 15 minute walk after a meal can also support your body in lowering glucose levels.”
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Nut butters can help stabilise blood sugar levels throughout the night
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When it comes to breakfast, choosing the right meal is equally important according to Katherine.
She noted: “Breakfasts that balance carbs, protein and fat can be a game-changer. For instance, having toast topped with avocado and a boiled egg can keep you energised and stable throughout the morning.”
She also recommended having “a bowl of [porridge] with almond butter and a sprinkle of berries”, to bring balance to blood sugar levels throughout the day.
“I remind people that it’s not about finding ‘perfect’ foods but choosing meals they enjoy and can stick with whenever possible”
