The Best Late-Night Snack for Insulin Resistance, According to a Dietitian

Many people reach for quick snacks to satiate their appetite when evening cravings arrive. But depending on what you consume, late-night munching can cause problems for your blood sugar. The snack you choose is important since studies show that eating late at night might impair insulin sensitivity and cause weight gain.

Fortunately, you may reduce your insulin resistance by learning what to look for in a nighttime snack. Continue reading to learn about insulin resistance, what to look for in a late-night snack that promotes insulin management, and the ideal late-night snack to help you sleep with stable blood sugar levels.

What is Insulin Resistance?

Maintaining health and lowering the risk of chronic disease require an understanding of insulin resistance. When your body’s cells lose their sensitivity to insulin, a hormone that is essential for controlling blood sugar (glucose) levels, you develop insulin resistance. A malfunction in insulin metabolism results in cells that are unable to absorb glucose as efficiently, which keeps blood sugar levels high. This may eventually lead to a number of health problems, including high blood pressure, high cholesterol, and type 2 diabetes.

Insulin resistance raises the risk of cardiovascular disease and increases fat accumulation, and it frequently occurs before type 2 diabetes. In addition to impairing regular glucose metabolism, this illness may cause fatigue and hunger, which may result in weight gain.

Insulin resistance has several causes, just like many other health problems. Nonetheless, obesity, a sedentary lifestyle, and a diet heavy in sugar and salt but lacking in nutrients are frequently associated with it. The good news is that maintaining stable blood sugar levels and managing insulin resistance may be aided by selecting nutritious snacks.

What to Look for in a Snack for Insulin Resistance

“You want to look for snack options that promote balanced blood sugar levels to help prevent insulin resistance,” advises registered dietitian Erin Palinski-Wade, RD, CDCES, creator of the 2-Day Diabetes Diet.

Selecting complete meals with a low GI will help you stay away from sharp rises in blood sugar. This is so that blood sugar levels may be better controlled and balanced energy levels can be maintained. Low-GI foods do this by releasing glucose gradually.

Searching for snacks that are high in protein and fiber is also beneficial. There may be reduced hunger at night if these two slowly-digesting nutrients increase satiety and metabolism.

Including modest amounts of good fats may also assist in maintaining stable insulin levels. Nuts, seeds, and avocados are examples of foods high in monounsaturated fats and low in simple carbohydrates and refined sugars, which can raise blood sugar levels and affect insulin resistance.

The Best Late-Night Snack for Insulin Resistance

The next time you’re ravenous at night but still want to manage your blood sugar, try reaching for a high-protein, low-carb snack like cottage cheese.

Cottage Cheese is Low in Carbs and High In Protein

Cottage cheese is a great option for late-night snacking, according to Palinski-Wade, particularly for people who have insulin resistance. “For people with insulin resistance, cottage cheese is one of my favorite late-night snack options,” the author states. “It’s not only highly adaptable, but it’s also a low-carb, high-protein snack that can help stabilize blood sugar levels overnight, with an average of 25 grams of protein per cup.”

In fact, studies indicate that giving persons with type 2 diabetes a low-carb, high-protein snack before bed can improve their blood sugar control during the night. The protein-to-carb ratio of cottage cheese helps control blood sugar levels at night and suppress appetite.

Cottage Cheese Can Improve Sleep Quality

Apart from its beneficial effects on blood sugar, cottage cheese might also promote improved sleep, which can have a positive effect on insulin resistance. According to Palinski-Wade, “cottage cheese is a great source of the amino acid tryptophan, which studies have shown may improve sleep quantity and quality when consumed in the evening.” “And it seems sense that cottage cheese would be a wonderful evening snack option for insulin resistance and improved metabolic health, since greater quality sleep can enhance both fasting blood glucose levels and insulin sensitivity during the day.”

The Bottom Line

The appropriate late-night food selection can have a big impact on metabolic health and insulin resistance. An excellent choice for insulin resistance is cottage cheese. Its high protein content and low carb content may assist to balance blood sugar levels over night and enhance the quality of your sleep. Therefore, keep cottage cheese in mind as a tasty and healthful option for balanced blood sugar when those evening cravings strike.