Managing diabetes generally means keeping your blood sugar levels balanced all day, and that includes during the night. For people with diabetes, having a bedtime snack can help keep blood sugar levels steady while you sleep. But it’s important to choose the right kind of snack. Here are 10 bedtime snacks that can help keep your blood sugar in check throughout the night.

A Handful of Nuts

Nuts are a superb bedtime snack for individuals with diabetes. Almonds, walnuts, or even a small mix of different kinds are packed with protein, healthy fats, and fiber. These nutrients help keep blood sugar levels stable through the night. Plus, almonds have magnesium, which may help improve insulin sensitivity. Remember to watch your portion size—a small handful (about an ounce) is enough without too many calories.

Greek Yogurt with Berries

Greek yogurt with a small serving of berries is another good option for bedtime. Greek yogurt has a lot of protein, which can prevent blood sugar spikes, and berries have fiber and antioxidants that help improve insulin response. Blueberries, raspberries, or strawberries are all great choices because they are sweet but won’t raise your blood sugar too much.

Peanut Butter and Celery Sticks

If you want something crunchy before bed, celery sticks with some peanut butter might be perfect. Peanut butter has protein and healthy fats that slow down how quickly carbs are absorbed. In fact, just make sure to choose natural peanut butter without added sugar, as some brands have extra ingredients that can raise your blood sugar.

Cottage Cheese

Cottage cheese is another good snack for people with diabetes. It has a lot of protein and not many carbs, making it perfect for keeping blood sugar levels stable at night. You can eat it plain or add some cucumber or tomato for flavor. If you like a bit of sweetness, add some berries or a sprinkle of cinnamon.

Apple Slices with Almond Butter

Apple slices with some almond butter give you fiber, healthy fats, and protein. Apples have natural sugars, but the high fiber content helps slow digestion and keeps blood sugar from spiking. Almond butter adds more healthy fats, keeping you feeling full until morning without a big sugar rush.

Hard-Boiled Egg

A hard-boiled egg is a simple but great snack for people with diabetes. Eggs are high in protein and have almost no carbs so that they won’t affect your blood sugar much. Plus, they are easy to prepare in advance—just keep a few in the fridge for a quick, reliable snack.

A Small Serving of Oatmeal

Oatmeal is a good bedtime snack. A small serving of oatmeal can help keep blood sugar levels stable all night. The fiber in oats, especially beta-glucan, slows down how fast your body absorbs carbs, which can help reduce blood sugar spikes. Use unsweetened oats and add a sprinkle of cinnamon for flavor to keep it healthy.

Cheese and Whole-Grain Crackers

A slice of cheese with a few whole-grain crackers makes a good mix of protein and fiber. Whole grains have carbs, but the fiber slows digestion, which helps avoid sudden blood sugar rises. Cheese adds protein and fat, which help you feel full and keep blood sugar steady.

Avocado on Whole-Grain Toast

Avocado on whole-grain toast is another great bedtime snack for people with diabetes. Avocado is full of healthy fats and fiber, which helps slow the release of sugar into your blood. A slice of whole-grain bread adds complex carbs with less impact on your blood sugar. This mix helps keep blood sugar levels stable all night.

Chia Pudding

Chia pudding made with unsweetened almond milk is a filling, low-carb snack that’s full of fiber and omega-3 fatty acids. The chia seeds absorb liquid and make a gel-like texture that helps keep you feeling full longer. Plus, the fiber in chia seeds slows down how quickly glucose is released, which helps prevent blood sugar spikes. Add a few berries or some cinnamon for extra flavor without added sugar.

Why Bedtime Snacks Matter for People with Diabetes

Blood sugar levels can change a lot during the night, sometimes dropping too low, especially if you take insulin. A good bedtime snack can help prevent these dips and keep your levels stable. The key is to choose a snack that’s low, especially in added sugar, high in fiber, and has enough protein or healthy fat to slow digestion.

If you’re unsure about what snack is best for you, talk to your healthcare provider or a registered dietician or diabetes educator, who can give you advice based on your needs.