She’s cracked the case!
A New Jersey-based dietitian reports that almonds are the best late-night snack that won’t spike blood sugar, your body’s main fuel source.
“The plant-based protein in almonds helps to slow digestion and provides a steady release of energy throughout the night, keeping blood sugar levels in an ideal range,” Erin Palinski-Wade, a registered dietitian and author of “2-Day Diabetes Diet,” told EatingWell last week.
A 1-ounce, 28-gram serving of almonds, which is about 23 kernels, has 164 calories and 6 grams of carbohydrates, according to the US Department of Agriculture.
The nuts also contain 3.5 grams of fiber, 6 grams of protein and 14 grams of fat, including 9 grams of monounsaturated fat.
“The healthy monounsaturated fats in almonds … help to slow gastric emptying for more steady blood sugar and appetite,” Palinski-Wade said about the process of food moving from the stomach to the small intestine.
The nut is also rich in fiber — which helps slow down the absorption of sugar into the bloodstream — and minerals such as magnesium, which helps balance blood sugar.
2023 research funded by the Almond Board of California found that snacking on a handful of almonds 30 minutes before meals improves blood sugar control in people with higher-than-normal levels.
Late-night snacking is generally frowned upon, even though it’s popular. About 60% of American adults confess to snacking after 8 p.m., according to a 2021 survey by the International Food Information Council.
But eating before bedtime has been linked to heartburn, sleep disruptions and weight gain.
A Florida physician recently recommended people eat dinner at least two to three hours before bedtime, around 7 p.m., “to ensure that the body has ample time to digest the meal before the metabolic rate slows down during sleep.”
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