The thumb rule for carb content in snacks is that they should be complex carbs instead of simple carbs. The idea of a safe late-night snack for diabetics is to stabilize blood sugar levels at night. Simple carbs break down easily, and the energy is also spent quickly, which means sugar levels surge while you’re asleep. On the other hand, complex carbs take longer to be digested, which stabilizes the blood sugar levels and prevents a surge in the morning.

Here are some safe late snack options for diabetics to satiate those midnight hunger pangs:

Nuts
Nuts are rich in proteins and vitamins and also contain a lot of antioxidants. Nuts like walnuts have omega-3 fatty acids, which promote the overall health of a person, and especially improve heart health. Nuts can also keep you satiated for a longer time than carbs, which prevents frequent craving and hunger pangs. It also helps prevent spikes in blood sugar levels.

Vegetable slices
Vegetables are another great source of vitamins and nutrients. You can choose raw veggie sticks and pair them with hummus or nut butter for protein- and fiber-rich safe late snack for diabetics. Some veggies that make for ideal snack options are cucumber, celery sticks, cherry tomatoes, and baby carrots.

Hard-boiled eggs
Eggs are packed with protein and have low carbohydrate content, and a single boiled egg has six grams of protein. Pair eggs with whole-grain cereal or crackers for additional fiber that helps food take longer to be broken down and digested, preventing spikes in blood sugar levels at night, along with preventing frequent hunger pangs.

Roasted chickpeas
Not only roasted chickpeas, many dried and roasted legumes are also excellent sources of proteins and fiber. If you plan your snack menu, you can soak chickpeas in the morning and cook them in the evening. It takes about 5 to 10 minutes to roast chickpeas, and you can also choose other legumes for this recipe.

Fruits
Fruits are excellent snack options, especially on days you run out of snack ideas or do not have the time. Use fruits with their skin so that the breakdown of glucose is slower and sugar levels do not spike. Apples, pears, and berries are ideal fruits for late evening or bedtime snacks, and you can pair them with low-fat nut butter or cottage cheese.

Readymade snacks
Readymade snacks save you from the planning required for cooking meals, small or big, throughout the day. Picking up a readymade snack off the supermarket shelf can be helpful if you read the labels carefully and avoid ingredients that might cause blood sugar levels to surge. Some healthy and safe late-night snacks for diabetics are:

• Freeze-dried fruits
• Trail mixes
• Low-sugar granola bars
• Plain or fruit yogurt (avoid flavored ones as they have high sugar content)