Best Bedtime Snacks to Avoid Spiking Blood Sugar

Assortment of snacks like veggies and hummus, popcorn, hard boiled eggs, and fruit bowlsl

Kelsey Schaefer |

You had an epic workout, sweating right through your t-shirt, and proudly followed it up with a fat-burning, post-workout cardio session.


All day you’ve been on point with your diet, resisting temptations and chugging that H2O. This is a great opportunity to keep that momentum going by choosing a bedtime snack that won’t spike your blood sugar levels.

Why is your blood sugar level important for muscle development and fat loss? When your body runs out of food for energy, the absence of dietary glucose prompts insulin levels to drop. The body then starts using stored glycogen for its functions, eventually leading to burning fat.

To further motivate you to heed this advice: high blood glucose levels reduce the body's ability to perform protein synthesis.

What it all means is this—without the right foods, you will could be missing out on both fat burning and muscle growth during sleep!

Now I know I have your full attention.

Here are some guidelines and suggestions for bedtime snacks that fit the bill— providing essential nutrients, easing hunger pangs, and preparing you for a deep, relaxing rest.

  • The perfect bedtime snack to keep your blood sugar levels low will have high protein content, healthy fats, and moderate carbohydrates. A few hard-boiled eggs are ideal, or whole-wheat crackers topped with low-fat cheese.
  • Look for foods that are a good source of magnesium, such as cashews, almond butter, edamame, and low-fat yogurt. Magnesium will aid you in enjoying quality sleep.
  • High fiber foods are also credited for improved sleep, so you can feel good about crunching on vegetables, fruits, and legumes that fall into this category. Dip celery sticks into homemade hummus to infuse the necessary protein into your nighttime meal. Even air-popped popcorn contains vitamins, fiber, and some protein. I would add some fat-free, sodium-free beef jerky to bolster the latter.

It’s best to adjust your evening meal to your overall fitness goals and have a nutrition expert review your body’s response with you.

Coach Julie Germaine is a NFLA-certified fitness expert and prenatal trainer, and a NASM-certified nutrition specialist. She is also a 2x world-class fitness champion who has been featured in and contributed to numerous fitness, fashion, and lifestyle magazines and other media. She has loved helping men and women lose belly fat and maintain inspiring body transformations as a virtual coach since 2005.