Think you need to go to bed hungry in order to control your Type 2 diabetes, your weight, or even when trying to lose weight? If so, you are mistaken. Eating a light snack before you turn in for the evening is perfectly fine and can be a healthy way to calm hunger and promote a deaf sleep as well as help to control your blood sugar.
Tossing and turning due to blood sugar issues is what you must avoid however, which will happen if you hurry on sugary items before bed such as the typical soda, chips, candy, or ice cream. It does not take much to know these are not wise options any time – let alone before you turn in but, that said, what are better options?
Here's what you should know to perfect your pre-bed eating …
1. Keep The Calorie Count To Around 200. First, be sure you keep your total calorie take around 200 calories or less. You do not want to eat a large meal before bed or you will have a greater risk of problems with your blood sugar levels and weight gain, but even more importantly, it may also keep you awake.
If you are working hard to digest a meal, one thing is for certain – and that is you are not sleeping.
Two hundred calories is a good size and will allow you to eat the foods your body needs.
2. Choose Protein First And Foremost. When it comes to selecting those foods, first and foremost, choose protein. Lean protein is a must before bed as it will provide the building blocks your body needs to repair broken down muscle tissue.
Great options would be some low-fat cottage cheese or Greek yogurt, some turkey, chicken, or fish, or simply an egg or egg whites.
3. Add Fats If Hunger Is An Issue. With your protein source, if you feel like hunger is an ongoing issue for you, you'll want to pair the protein with healthy fats. Healthy fats will decrease hunger longest as they take so long to break down and digest in your body.
In this case, opt for avocado, peanut butter, or a small handful of nuts. All will work great to give your body the fats it needs.
4. Add Carbs If Falling Asleep is An Issue. On the other hand, if falling asleep is your main problem, some complex carbohydrates may be a better option. You do not want to overdo the carbs here, but around 15 to 20 grams will help produce serotonin in your brain, which is a feel good neurotransmitter to help lull you into a deep sleep.
Think whole grain toast, oatmeal, or a small sweet potato with your protein source.
If you choose wisely with your pre-bed snack or meal, you can definitely go to bed confident you are fueling your body well and not risking high blood sugar levels and weight gain.