What are some recommended foods for a diabetic person to eat before bedtime to avoid high blood sugar levels in the morning?
High blood sugar levels in the morning could be on account of several reasons. Your doctor, on careful observation of your different blood sugar tests over a period, could get to know what is or what are the probable causes of your high morning glucose levels.
The previous night's meal is also one of the reasons for hyperglycemia in the morning hours before you have had breakfast or any drink with calories.
My experience as a layman tells me that eating:
High calorie foods (rich fats, heavy meats)
Large quantity of food
High GI foods
Late dinners (close to bedtime)
All of them disrupt the metabolism and can lead to either hyperglycemia or hypoglycemia, which will again lead to hyperglycemia.
The blood sugar levels work like a rubber ball hit against a wall. The faster and more forcefully you hit the ball against the wall, the farther it will bounce back. If you consider the hit as a glucose spike, the bouncing back is the glucose crash. Thus, a big spike causes a bigger crash.
When you consume a high-calorie food or high GI food or a large quantity of food, you are likely to get a sugar spike by midnight. Your pancreas works hard, overshoots its job, produces more insulin, and causes a sugar crash as explained above. Now, the body's natural survival mechanism takes over and starts a mechanism called the ‘dawn effect’ to generate sugar from its stores. Similar to the production of insulin, the pancreas now overshoots its job of producing glucagon too. Glucagon acts to release glucose from the liver, thus causing higher-than-normal sugar levels.
Hence, one way to prevent high morning blood sugar levels is to eat:
Light low low-calorie food.
Moderate quantity.
Low GI, unprocessed, and high fiber foods like millets, lentils, and vegetables.
Have an early dinner, say around 7 pm, and go to bed around 10 pm.
These foods don't cause sugar spikes. There are no crashes either. The dawn effect would be optimal. Fasting blood sugar is better.
Popcorn, a must at all movies, is high in fiber content and antioxidants, which aid digestion. If air-popped and not loaded with butter and salt, they are low in calories.
Peanut butter
A good source of protein and healthy fats, peanut butter contains vitamins and minerals like vitamin E, magnesium, and potassium.
Frozen yoghurt
A healthy alternative to ice cream, frozen yoghurt is high in protein, essential for muscle repair & growth. If not added with sugars and artificial flavors, plain yoghurt has probiotics that promote gut health.
Dry stout beer
One pint of this thick and creamy dark beer may be as effective as a low dose of aspirin to improve blood circulation, hence lowering the risk of blood clots and heart attacks
Processed cheese
An excellent source of calcium and protein, cheese made from grass-fed dairy is high in vitamin K2, which is important for bone and artery health.
Dark chocolate
Rich in antioxidants and flavonoids, consuming 100 g of dark chocolate a day can help lower blood pressure, improve heart health, and reduce inflammation.
Baked potato chips
Lower in fat compared to fried versions, baked chips are a good source of potassium, which helps maintain proper muscle function and fluid balance.
Salted nuts
Nuts are packed with healthy fats, protein, vitamins, and fiber. They improve cholesterol levels and can help reduce the risk of heart disease.
Tortilla chips
Low-sodium tortilla chips contain more nutrients and are far healthier than fried potato chips.
Consistency. Develop this habit and you will be guaranteed to build muscle. Accepting the process takes time and commitment.
Start small. To develop consistency, you need to start small. Start with one push-up, then two, then three. Make the start of the journey achievable and build from that.
Take time with the fundamentals. Be a student and learn the movements. That can be with a personal trainer, an online coach, or self-analysis. Understanding how to move heavy weights safely will reduce the risk of injury and increase your longevity.
Don’t be scared of creatine. It’s not just for the big and bulky. Creatine monohydrate is well-researched and has cognitive benefits as well.
Daily mobility work. Treat mobility as your ticket to being forever young. Your body will thank you when you’re older. Whether it's yoga, Pilates, or an evening stretch routine before bed, ensure your muscles remain limber.
Prioritize sleep. All the muscle building occurs while we sleep, so ensure your rest is optimized. No screens, caffeine, or big meals before bedtime. Your quality of sleep should improve dramatically.
Understand nutrition. Regardless of your weight goals, it’s important to be on top of your nutrition. Understand your caloric intake and manage what you consume accordingly.
Something is better than nothing. Life will always change your best-laid plans. Just because you can’t complete a workout doesn’t mean you should skip it entirely. Shorten it to fit your schedule or find moments during the day to do bodyweight movements.
Mind muscle connection. Don’t just go through the motions with sets. Focus on how the muscle contracts with each rep. How does it feel? Involving the mind (as well as the muscle) turbocharges muscle-building efficiency.
Incorporate cardio. While it might not be sexy, the heart is still the most important muscle. Improving your cardiovascular system will not only increase your energy levels but also modes of recovery, which leads to better performance in the gym.
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