Dietitians Share Best Late-Night Snack for Better Blood Sugar Levels

Reviewed by Dietitian Katey Davidson, M.Sc.FN, RD, CPT

Key Points

• Strained (Greek-style) yogurt with berries is a favored late-night snack as recommended by dietitians.

• This snack is high in protein, fiber, and essential nutrients, promoting a feeling of fullness, stabilizing blood sugar, and enhancing sleep quality.

• Additional strategies to maintain balanced blood sugar include regular exercise, stress management, and consuming well-rounded meals.

After dinner, if the urge for a snack arises before bed, selecting the right option can significantly affect your sleep quality. Eating when you’re either too hungry or too full can interfere with both sleep and blood sugar regulation.

“Late-night snacking often earns a bad reputation tied to mindless eating of unhealthy foods,” says Kaitlin Hippley, M.Ed., RDN, LDN, CDCES. “However, it can very much be incorporated into a healthy plan—especially for the purpose of blood sugar control.”

The secret lies in finding a snack that keeps you satisfied without causing blood sugar spikes, which can disturb your sleep. That’s precisely where strained (Greek-style) yogurt with berries comes into play. This combination is among the top choices recommended by dietitians for late-night munchies. We consulted nutrition experts to understand why this pairing is so effective for maintaining healthy blood sugar levels.

Why Strained (Greek-style) Yogurt and Berries Make the Ideal Late-Night Snack

Nutritional Powerhouse for Blood Sugar Management

“Going to sleep hungry or overly full can both negatively impact your sleep. Therefore, it’s essential to choose something with a perfect balance of protein and fiber for sustained energy, satisfaction, and glucose stability,” explains Jenna Werner, RD. This is why a combination of strained (Greek-style) yogurt and berries serves as an excellent nighttime choice—it merges high-quality protein and fiber to slow down digestion and minimize blood sugar fluctuations, adds Laura Burak, M.S., RD, CDN.

A single cup of low-fat strained (Greek-style) yogurt typically contains around 25 grams of protein, 1 gram of fat, and approximately 9 grams of carbohydrates. Complementing this with a half-cup of raspberries introduces an additional 4 grams of fiber. Together, they provide enduring fullness and support stable blood sugar levels.

Offers Sustained Energy

Blood sugar fluctuations can interfere with your sleep. Casein, a protein present in dairy products, is absorbed slowly, releasing amino acids gradually. Coupled with the fiber from the berries, it can prolong the feeling of satisfaction and potentially alleviate disruptive blood sugar dips during the night, according to Burak. Over time, incorporating balanced evening snacks like this can enhance sleep quality and reduce late-night cravings.

Promotes Restful Sleep

Strained (Greek-style) yogurt contains tryptophan, an amino acid vital for the production of serotonin and melatonin—both essential for a good night’s sleep, Burak explains. It’s also rich in calcium, supporting the transformation of tryptophan into these sleep-enhancing compounds. Notably, low calcium intake has been linked to increased insomnia rates, indicating this nutrient pairing might contribute to less sleep disruption.

Furthermore, yogurt is abundant in magnesium, which plays a role in regulating neurotransmitter activity and soothing the nervous system before bedtime. Studies have shown a correlation between higher magnesium consumption and improved sleep quality, although more research is needed.

Effortless to Prepare

This pairing of strained (Greek-style) yogurt and berries stands out as a fantastic bedtime snack—it’s easy to prepare, delicious, and satisfying, setting you up for a better night’s sleep, says Werner.

Preparation is nearly effortless: simply fill a bowl with strained (Greek-style) yogurt, top it with fresh or frozen berries, and you have a late-night treat that will maintain fullness and stabilize blood sugar.

Additional Snack Ideas for Stable Blood Sugar

When choosing a snack aimed at stabilizing blood sugar, opt for a combination of complex carbohydrates, protein, and/or healthy fats to help prevent crashes, according to Patricia Kolesa, M.S., RDN. Burak notes that keeping the snack simple and light can help mitigate chances of sleep disturbance. Here are several excellent alternatives:

• Veggies served with hummus or strained (Greek-style) yogurt dip

• Whole-wheat toast topped with nut butter

• Fruit (like apples, pears, or berries) with nut butter

• Cottage cheese paired with peaches

• A mix of nuts, dried fruit, and dark chocolate

• High-fiber cereal combined with milk

• Oatmeal topped with berries and walnuts

Additional Strategies for Balanced Blood Sugar

Your diet and meal timing are only part of the equation for maintaining blood sugar levels. Here are some additional tactics to consider:

• Distribute Carbohydrates Throughout the Day. “Rather than limiting carbs and consuming them all at once, aim to space them out in each meal and snack to slow digestion and avoid spikes or crashes,” says Mary-Lauren Shelton Vise, RDN, LD, CEDS-C.

• Maintain Regular Eating Habits. “Skipping meals or prolonged periods without eating complicates blood sugar management,” explains Vise. Ideally, eat every few hours, balancing each meal and snack with protein, complex carbohydrates, and healthy fats.

• Hydrate Well. Staying hydrated aids in removing excess sugar from your body. “Dehydration can result in heightened blood glucose levels,” warns Kolesa. If plain water isn’t appealing, consider fruit-infused water or low-sugar sparkling drinks.

• Stay Physically Active. Regular movement supports the reduction of insulin resistance while enhancing insulin sensitivity, which leads to effective blood sugar management,” according to Hippley. “Engaging in enjoyable activities makes it easier to maintain consistency and can also reduce stress and boost mental well-being,” Vise adds. Aim for 150 minutes of moderate-intensity aerobic exercise and include two strength training sessions weekly.

• Engage in Stress Management Techniques. Stress causes the body to release stored glucose, raising blood sugar levels. Hence, practicing stress relief techniques is crucial for maintaining balanced blood sugar. Consider activities like breathing exercises, physical exercise, reading, spending time outdoors, or connecting with friends for a boost in mood.

Expert Insights

Strained (Greek-style) yogurt with berries meets nearly all the criteria for an excellent late-night snack: it’s quick, balanced, and beneficial for both blood sugar levels and sleep quality. Naturally, individual preferences vary—when selecting a late-night snack for better blood sugar control, aim for snacks that combine fiber, protein, and healthy fats.

Achieving balanced blood sugar levels is crucial for overall metabolic health. However, diet and meal timing are just a part of the picture. Factors such as movement, hydration, sleep, and stress management also play significant roles in blood sugar support. “By gradually addressing and improving various aspects of your health, you can create a harmonious approach that enhances your overall metabolic well-being,” Burak concludes.

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