health
Nutrition and diet
Preventive nutrition
This is what happens in your body when you eat before bed
There is hardly anyone who does not sin in the habit of a night snack in front of the TV, after dinner.
How does this affect our sugar level at night and the next morning?
And is there such a thing as a healthy nightly snack?
A dietitian explains
Tags
Sugar
diet
diabetes mellitus
diet
Adina Bachar
Wednesday, 27 January 2021, 14:53
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We all sin by eating at night.
Illustration of a woman opening a refrigerator at night (Photo: ShutterStock)
The blood sugar levels of all human beings vary throughout the night.
In diabetics, these fluctuations can cause high blood sugar levels (hyperglycemia) - in the morning.
In those who are treated with medication, the night is a challenge and sometimes even a danger because with improper conduct, hypoglycemia (hypoglycemia) may occur.
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Eating in the evening and at night has a significant effect on our fasting blood sugar levels:
Dawn phenomenon:
Between 3:00 and 8:00 a.m., blood sugar levels rise as part of the awakening process.
And the body secretes hormones like cortisol that cause sugar to be produced by the liver.
This is a physiological phenomenon that occurs in everyone.
Somogyi effect:
A phenomenon that occurs between the hours of 02:00 and 03:00 and is related to drug treatment that causes a decrease in sugar levels, in response the body secretes stress hormones that raise sugar levels.
When using a continuous glucose meter these trends can be easily noticed and the treatment will be a reduction in insulin dose for example.
There are many diabetic patients who 'feed their insulin', meaning they eat carbs at night to avoid hippo at night.
This is a pretty effective method, but it can cause weight gain because insulin itself is a hormone that causes storage and prevents the breakdown of fat and carbohydrates that are consumed at night and these are stored in the body as fat.
Follow-up by a dietitian and physician is important for changing behavior around food and medication.
Try to satisfy your craving with a glass of water or an herbal infusion (Photo: ShutterStock)
If you want to avoid night snacks that will cause you to accumulate fat or sharp sugar drops during it.
Try the following friendly options and see how they work for you depending on your goals, weight, personal preferences and health status:
Drink
- Relax your craving for a snack by drinking a glass of water or an herbal infusion.
Hard-boiled egg
- is a satisfying option.
It contains 7 grams of protein and 1/2 gram of carbohydrate and it will not cause an increase in sugar (it is also possible to have an egg salad: 6 hard-boiled eggs, mix with a tablespoon of mayonnaise, a teaspoon of mustard, salt, pepper).
Cheese
- Cheese provides protein and calcium and is a good option for a snack without causing sugar fluctuations.
A 9% cottage cheese cup for example has only 3 grams of carbs and 30 grams of protein.
You can make do with a small cottage if you ate 3 nutritious meals that day and of course assuming you have no restriction on protein intake for a medical reason.
Keep a handful, and do not mix too many types as this will make you surf with the calories.
A handful of nuts (Photo: ShutterStock)
A handful of nuts
- Almonds, walnuts and peanuts contain plenty of vitamins, minerals and healthy fats.
Almonds also contain a lot of vitamin E, and walnuts are especially rich in omega-3 fatty acids. Pecans are low in carbohydrates, 100 grams contain only 4 grams of carbohydrates.
It is better to measure or weigh the nuts and you should not eat too large a variety of varieties because then the amounts may be too large and add you extra calories.
Note that the recommendation applies to unroasted nuts and almonds.
Spoon almond butter / peanut butter / raw tahini
- the fat inhibits the absorption of carbohydrates and creates a feeling of satiety.
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Do not drink your carbs.
Health smoothie (Photo: ShutterStock)
Tips for proper eating
Plan your meals well and focus on the pleasure of eating
Avoid snacking in front of the TV or while reading, driving or other distractions
Do not take food to bed and do not eat standing up
Do not eat food with your hands.
Always place it in a vessel so that you are aware of what you are consuming
Law No. 1 for a healthy diet at any hour of the day - Avoid drinking carbohydrates such as sugary drinks, syrups, fruit juices, "health smoothies" and the like.
All of these will cause sharp fluctuations in your sugar levels and your dependence on the next meal
If you decide to eat, choose healthy snacks, not those that contain empty calories and low quality carbohydrates
Weighing the food may help to estimate how many calories you have eaten
If you are diabetic, use a continuous sugar meter without punctures to understand the effect of foods on the body and seek the help of a clinical dietitian to decipher the data and build nutritious and balanced meals together.
Adina Bachar is a diabetic and ketogenic dietitian at the DMC at Diabetes Center
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