How Do Glucose Levels Change Overnight
A persons blood sugar levels change during the night, mainly, because of two processes:
A person can identify how their glucose levels change during the night by taking various readings.
- The dawn phenomenon. Between roughly 3:00 a.m. and 8:00 a.m., blood sugar levels surge as part of the process of waking up. This causes high blood sugar levels in the morning.
- The Somogyi effect. Glucose levels drop significantly between 2:00 a.m. and 3:00 a.m. The body responds by releasing hormones that raise blood sugar levels again. It can release too much of these hormones, leading to high blood sugar levels in the morning.
Eating a bedtime snack can prevent blood glucose levels from dropping very low during the night and lessen the Somogyi effect.
A person can determine how their glucose levels change throughout the night by taking readings at various points, such as just before bed, between 2:00 a.m. and 3:00 a.m., and again when waking up.
Understanding how the body is processing blood sugar is the first step toward picking more healthful snacks in the evening and before bed.
According to the American Diabetes Association , being overweight or having obesity increases the risk of diabetes-related complications. A variety of bedtime snacks can fit into a balanced, healthful diet.
Bedtime Snack Ideas And Recipes For Diabetes
Learn more about each of these bedtime snacks for diabetes below!
Blueberry Zucchini Muffins: Nothing makes me more excited than a fluffy blueberry muffin. Make these zucchini blueberry muffins ahead of time and freeze for an easy bedtime snack during the week!
No Bake Lemon Cheesecake Bites: These no-bake lemon cheesecake bites are delicious and packed with protein and fiber!
Nutreat Nutreat is a low-glycemic, no added sugar snack loaded with prebiotic fiber and lots of flavor. Iâm not sure if I should compare it to nut butter, or some sort of pudding , but either way itâs a creamy delicious low glycemic bedtime snack for diabetes.
Simple Pecan No Bake Energy Bites: If youâre looking for the perfect quick and easy bedtime snack, these Simple Pecan No- Bake Energy Bites are a great option with only 4 ingredients and no added sugar!
Low Sugar Chocolate Chip Cookie Dough Bites: These Low Sugar Chocolate Chip Cookie Dough Bites are the perfect bedtime snack⦠theyâre very easy to make, vegan, and no-bake. O, and the secret little ingredient adds fiber and protein!
Low Sugar Brownie Bites: These Low Sugar No Bake Brownie Bites are a close spin off of my Low Sugar Chocolate Chip Cookie Dough Bites They are perfect for a quick chocolate bedtime snack.
Avocado toast: Use my 5-minute guac recipe and have a slice of avocado toast on whole grain bread.
More to explore…
A Couple Of Dark Chocolate
Strawberries are naturally , making them a healthy choice for diabetes, and theyre also rich in vitamin C. One cup provides your entire DV of the vitamin, according to the USDA. Their sweetness when they’re ripe makes this snack taste rich and decadent, too.
Dip these juicy fruits in creamy to create a thin coating. Dark chocolate has less added sugar compared with milk chocolate, notes the USDA. This added dimension of flavor will have you savoring each bite. Mind your portions: Three to four of these chocolate-covered berries have 13 g of carbs and 120 calories.
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Lowers Cholesterol And Reduces Your Risk Of Heart Disease
Cardiovascular disease is currently the world’s biggest cause of death.
It is known that several measurable biological factors are linked to either a decreased or increased risk of cardiovascular disease.
Several of these “risk factors” have been shown to be improved by vinegar consumption… but all of the studies were done in rats.
These rat studies showed that apple cider vinegar can lower cholesterol and triglyceride levels.
Apple cider vinegar may also contain the antioxidant chlorogenic acid, which has been shown to protect LDL cholesterol particles from becoming oxidized, a crucial step in the heart disease process.
There are also some studies showing that vinegar reduces blood pressure in rats.
Unfortunately, what works in animals doesn’t always work in humans.
The only human evidence is an observational study from Harvard showing that women who ate salad dressings with vinegar had a reduced risk of heart disease.
But this type of study can only show an association, it can not prove that the vinegar caused anything.
Focus On Eating Nutrient
Use fresh ingredients and avoid processed foods. When you fill your plate with colourful, whole foods that are minimally processed and low GI, they work to lower your blood sugar levels and avoid spikes, while foods with added sugars can heighten glucose levels. A perfect example is this Roasted Sweet Potato and Brussels Salad.
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Eat Less Red And Processed Meat
If youre cutting down on carbs, you might start to have bigger portions of meat to fill you up. But its not a good idea to do this with red and processed meat, like ham, bacon, sausages, beef and lamb. These all have links with heart problems and cancers.
Try swapping red and processed meat for these:
- pulses such as beans and lentils
- eggs
- poultry like chicken and turkey
- unsalted nuts
Beans, peas and lentils are also very high in fibre and dont affect your blood glucose levels too much making them a great swap for processed and red meat and keeping you feeling full. Most of us know that fish is good for us, but oily fish like salmon and mackerel are even better. These are rich in something called omega-3 oil, which helps protect your heart. Try and aim to eat two portions of oily fish a week.
Dont Forget To Keep Moving
Being more physically active goes hand in hand with eating healthier. It can help you manage your diabetes and also reduce your risk of heart problems. This is because it increases the amount of glucose used by your muscles and helps the body use insulin more efficiently.
Try to aim for at least 150 minutes of moderate intensity activity a week. This is any activity that raises your heart rate, makes you breathe faster and feel warmer. You should still be able to talk and only be slightly out of breath. And you dont have to do all 150 minutes in one go. Break it down into bite-size chunks of 10 minutes throughout the week or 30 minutes 5 times a week.
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Organic Coffee And Blood Sugar
Coffee contains an impressive array of antioxidant compounds and nutrients that help to boost brain function, increase fat burning, and protect the body from a whole list of chronic diseases from heart disease to cancer. As long as you are consuming a high-quality organic coffee in moderate amounts, you can reap these benefits for yourself.
When it comes to blood sugar, coffee consumption has been shown as a negative risk factor for diabetes. Basically, drinking coffee is associated with a lower risk of diabetes. Of course, it is very important not to drink it in the evening and I recommend keeping it to 1-3 cups a day max.
I am a strong advocate for a ketogenic diet in promoting balanced blood sugar levels. This is because when your body goes into a ketogenic state, it burns fat for energy instead of sugar and this naturally eliminates massive fluctuations in blood sugar.
A recent study performed on a small group of people showed that caffeine intake in the morning massively boosted ketone production to almost twice the amount . You can boost these benefits even further by drinking our turmeric fat burning coffee for breakfast which also contains sources of healthy fats to further promote ketone production. Read this article to learn 5 strategies to get more out of your coffee.
Planning A Diabetes Diet
A diabetic diet doesnt have to be complicated and you dont have to give up all your favorite foods. The first step to making smarter choices is to separate the myths from the facts about eating to prevent or control diabetes.
| Myths and facts about diabetes and diet |
| Myth: You must avoid sugar at all costs.
Fact: You can enjoy your favorite treats as long as you plan properly and limit hidden sugars. Dessert doesnt have to be off limits, as long as its a part of a healthy meal plan. |
| Myth: You have to cut way down on carbs.
Fact: The type of carbohydrates you eat as well as serving size is key. Focus on whole grain carbs instead of starchy carbs since theyre high in fiber and digested slowly, keeping blood sugar levels more even. |
| Myth: Youll need special diabetic meals.
Fact: The principles of healthy eating are the samewhether or not youre diabetic. Expensive diabetic foods generally offer no special benefit. |
| Myth: A high-protein diet is best.
Fact: Studies have shown that eating too much protein, especially animal protein, may actually cause insulin resistance, a key factor in diabetes. A healthy diet includes protein, carbohydrates, and fats. Our bodies need all three to function properly. The key is a balanced diet. |
As with any healthy eating program, a diabetic diet is more about your overall dietary pattern rather than obsessing over specific foods. Aim to eat more natural, unprocessed food and less packaged and convenience foods.
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How To Keep Your Sugar Level Even All Day
Related Articles
During digestion, the foods you eat, mainly carbohydrates, are broken down into glucose, a type of sugar. Your blood stream then carries this sugar to your body’s tissues and organs to use for fuel. Maintaining stable blood sugar levels is not only crucial to providing energy, but can also reduce the risk of developing diabetic complications. Whether you have diabetes or just want to eliminate daily energy slumps, what you eat and when you eat is key to avoiding blood-sugar spikes. By making a few adjustments in meal planning, you can help keep your blood sugar level even all day.
Start your day with breakfast. According to Clemson University, breakfast replenishes blood sugar after your night’s sleep and energizes your body so you perform better mentally and physically. Cooked oatmeal with low-fat milk and fresh berries or whole-grain toast and peanut butter with an apple are good choices.
Create meals and snacks that combine carbohydrates, proteins and a small amount of fat. When these foods are combined, the digestion process takes more time, providing your body with slow, even-burning fuel that maintains stable blood sugar levels. A skinless chicken breast with brown rice and steamed broccoli or, low-fat yogurt with fresh fruit and a slice of whole-grain bread are two excellent carbohydrate-protein-fat meal combinations.
References
How To Prevent Low Blood Sugar At Night
Expert Reviewed Three Methods:Avoiding Triggers of Low Blood Sugar Levels at NightStabilizing Your Blood Sugar Levels with DietCoping with Low Blood Sugar Levels at NightCommunity Q& A Low blood sugar levels can wake you up in the middle of the night with feelings of anxiousness, nausea, dizziness and hunger. Nighttime hypoglycemia is a common concern for Type 1 diabetics, since the pancreas no longer secretes insulin to compensate for the lows. Keeping track of your diet to ensure adequate protein, complex carbohydrates, and healthy fats is equally important for anyone who is experiencing low blood sugar at night. If you are diabetic, it is important to monitor your blood sugar levels throughout the day and especially at night to prevent hypoglycemia. In addition, you should find a bedtime routine that is both comfortable and predictable while avoiding exercise, alcohol and other disruptions of your regular nighttime routine.Continue reading > >
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Essential Foods To Help Control Blood Sugar Levels
Over 120 million Americans have high blood sugar or diabetes. Thatâs a scary fact. What might be an even scarier one is that most of them donât know they do. Fortunately, we know that the most successful preventative care approach for these conditions is watching your blood glucose levels.
When it comes to blood sugar levels, nutrition is the leading factor impacting them. Most foods will not lower glucose levels, but certain foods have shown they can help control them. You might think that blood sugar is only affected by the amount of sugar, carbohydrates, and fats you eat. Surprisingly, thatâs not the case! Vitamins and minerals in your diet also play a key part in controlling your blood sugars.
Whats The Best Diet For Diabetes
Whether youre trying to prevent or control diabetes, your nutritional needs are virtually the same as everyone else, so no special foods are necessary. But you do need to pay attention to some of your food choicesmost notably the carbohydrates you eat. While following a Mediterranean or other heart-healthy diet can help with this, the most important thing you can do is to lose a little weight.
Losing just 5% to 10% of your total weight can help you lower your blood sugar, blood pressure, and cholesterol levels. Losing weight and eating healthier can also have a profound effect on your mood, energy, and sense of wellbeing. People with diabetes have nearly double the risk of heart disease and are at a greater risk of developing mental health disorders such as depression.
But most cases of type 2 diabetes are preventable and some can even be reversed. Even if youve already developed diabetes, its not too late to make a positive change. By eating healthier, being more physically active, and losing weight, you can reduce your symptoms. Taking steps to prevent or control diabetes doesnt mean living in deprivation it means eating a tasty, balanced diet that will also boost your energy and improve your mood. You dont have to give up sweets entirely or resign yourself to a lifetime of bland food.
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Avoid Foods That Cause A Major Spike In Blood Sugar
Like refined white sugar, white breads and pastas, or anything high on the Glycemic Index like soda.
The Glycemic Index is a numerical scale that tells us how quickly and by how much a particular food can raise blood sugar. The lower the GI or glycemic load, the less it affects blood sugar and insulin levels.
Foods with a Low GI score, like apples, grapefruit, broccoli, lentils, nuts and seeds are great for keeping blood sugar levels stable.
Foods with a Medium GI score are good when you need quick energy, but dont want to spike your blood sugar. Medium GI foods include brown rice, oatmeal, sweet potatoes and peas.
You can learn more about the GI Index here.
How High Blood Sugar Affects Your Body
Unrelated to diabetes, symptoms of occasional high blood sugar are unpleasant but not life-threatening and only potentially dangerous if you suffer from other health problems. “When your blood sugar is too high, it can make you feel sluggish,” says Olansky. “When it’s higher still, it can lead to dehydration, make your blood pressure unstable and cause you to urinate more often, especially at night.”
But when your blood sugar remains chronically high, insulin a hormone that’s supposed to help your body store sugar as energy stops working as it should. “Prolonged high blood sugar levels can lead to insulin resistance, meaning your body isnt able to use insulin properly,” says Rumsey. “Over time, this insulin resistance can develop into diabetes, when insulin isnt able to keep your blood sugar within normal levels.”
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Almonds Are One Of The Best Blood Sugar Stabilizing Foods
Almonds are high in monounsaturated fats which are associated with stable blood sugar levels. They are also a good source of several vitamins and minerals that can have a wide range of beneficial effects on the body. Magnesium is one mineral in particular that can lower your blood sugar. The fats in almonds are metabolized slowly by your body, as well as the protein and carbs. One cup of almonds has 45 grams of fat, 28 grams of which are healthy monounsaturated fat, 20 grams of protein, and 20 grams of carbohydrates. This is an excellent balance of carbohydrates, protein and fat which makes almonds almost like a small complete healthy meal. A perfect snack to keep your blood sugar stable throughout the day and keep you energized between meals without putting on weight.
Cut Down On Added Sugar
We know cutting out sugar can be really hard at the beginning, so small practical swaps are a good starting point when youre trying to cut down on excess sugar. Swapping sugary drinks, energy drinks and fruit juices with water, plain milk, or tea and coffee without sugar can be a good start.
You can always try low or zero-calorie sweeteners to help you cut back. Cutting out these added sugars can help you control your blood glucose levels and help keep your weight down. If your diabetes treatment means you get hypos, and you use sugary drinks to treat them, this is still important for your diabetes management and you shouldnt cut this out. However, if you are having regular hypos it is really important to discuss this with your diabetes team.
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Lets Look At The Ways Sugar Wrongs Us
- suppresses your immune system
- Excess sugar consumption is linked to cancer and tumor growth
- promotes weight gain and obesity
- disrupts the mineral balance
- contributes to depression, anxiety and mood swings
- promotes gut dysbiosis and fungal overgrowth in the gut
- contributes to insulin resistance and diabetes
- can cause hormonal imbalances
- increases risk for Crohns disease and ulcerative colitis
- disrupt the bodys pH balance
- can cause hypoglycemia
- will reduce good HDL cholesterol and increase bad LDL cholesterol
- prohibits weight loss
Some people are more sugar sensitive than others, and part of that depends on your genetics. Regardless, you can bio-hack your diet by manipulating certain macronutrients, like protein and fat, to balance your blood glucose levels and ward off cravings.
Heres an example: Lets say you start your morning with coffee and a pastry. You probably feel pretty good because that sugar is plugging up feel-good receptors in your brain, and maybe you get a little high as your blood glucose levels spike. But a few hours later, you crash when your blood glucose plummets again, and then youre hungry, jittery, anxious, moody, irritable. You eat lunch, probably too much because youre starving and you miscalculated your hunger needs, and then you may feel tired as all your energy is diverted into digestion. You may crave sugar in the afternoon, because your body knows it gives you a quick energy boost. Does that rollercoaster sound familiar?