- The scree (Greek) yogurt with berries is a first -class snack recommended by the nutritional areas.
- It is rich in protein, fiber and nutrients that you hold fully, master your blood sugar and promote better sleep.
- Other ways of handling blood sugar are movement, stress management and the food of balanced meals.
You have already eaten dinner, but your stomach grumbles slightly before going to bed. If you select the right night snack, you can mean the difference between restless sleep or refreshed waking up, as bedtime is too hungry – or too full – disturb your sleep and influence the balance with blood sugar.
“Late night snacking often gets a bad reputation because it is associated with senseless munkers of less healthy options,” says it Kaitlin Hippley, M.ED., RDN, LDN, CDCES. “But it can be absolutely part of a healthy plan – especially for blood sugar treatment.”
The key is to find a snack that is satisfactory without peaking her blood sugar who can disturb sleep. Here the tense (Greek) yogurt with berries comes into the game and it is one of the top picks of nutritionists for nightly snacks. We spoke to dieticians to explain why this simple combination is so effective to support a healthy blood sugar level.
Why tense yogurt and berries are the best night snack in the Greek style
It contains the right nutrients for the treatment of blood sugar
“When you go to bed hungry or go to bed great Jenna Werner, RD. Therefore, a tense (Greek) yogurt yogurt coupled with berries is an ideal night option. It combines high -quality protein with fiber to slow down the digestion and prevent blood sugar tips Laura Burak, MS, RD, CDN.
A cup of low-fat (Greek) yogurt delivers almost 25 grams of protein, 1 gram of fat and about 9 grams of carbohydrates, while a half-cup portion of raspberries delivers 4 grams of fiber. Together they deliver permanent satiety and blood sugar control.Present
It offers steady energy
Blood sugar fluctuations can disturb sleep. Masein – a protein in dairy products – is slowly paying and gradually releasing amino acids. In combination with the fiber of berries, it can help you feel satisfied for longer and can reduce sleep-free blood sugar dips, explains Burak.Present Over time, the selection of balanced evening snacks like this can support a more consistent sleep quality and bring in the late night hunger.
It supports sleep
Yogurt in the screens (Greek) yogurt contains tryptophan, an amino acid that the body uses to make serotonin and melatonin, both critically for the regulation of sleep, explains Burak. It is also a great calcium that supports the conversion of tryptophan into these sleep -promoting connections. Interestingly, a low calcium recording from dairy products was associated with higher sleep rates, which indicates that this combination of nutrients can help reduce sleep disorders.
Yogurt is also rich in magnesium, which contributes to regulating neurotransmitter activity and calming the nervous system before going to bed. Studies have shown that higher magnesium intake is also associated with better sleep quality and a longer sleep duration, although more research is required.
It can be prepared quickly
Yogurt and berries in the Greek style are an excellent snack for the bedtime-es is delicious, satisfactory and comfortable and preparing you for better sleep, says Werner.
The preparation takes almost no time: simply add a portion of tense (Greek) yogurt into a bowl, press it with fresh or frozen berries and you have a late evening snack that keeps you fully and your blood sugar.
More snacks to try a better blood sugar
If you are looking for a snack for stable blood sugar, strive for a mixture of complex carbohydrates, protein and/or healthy fats to prevent dips, says Patricia Kolesa, MS, RDN. Burak adds that keeping the snack and the simple keeping of sleep interruptions can help to avoid sleep interruptions. Here are some great examples:
- Vegetables with hummus or tense (Greek) yogurt dip
- Full wheat toast with nut butter
- Fruit (apples, pears, berries) with nut butter
- Hut cheese and peaches
- Trail mix with nuts, dried fruits and dark chocolate
- A handful of nuts
- Muesli with milk with milk
- Oatmeal with berries and walnuts
Other tips for supporting the balanced blood sugar
Diet and meals are not the only factors that affect blood sugar levels. Here are some other strategies to try it:
- Delicate carbohydrates evenly all day. “Instead of restricting carbohydrates and then having it at once, try every meal and snack to slow down the digestion and prevent spikes or crashes,” says Mary-Lauren Shelton Vise, RDN, LD, CEDS-C..
- Eat consistently during the day. “The skipping of meals or longer periods between the food makes the management of blood sugar much more difficult,” explains Vise. Instead, aim to eat every few hours and to compensate for every meal and snack with protein, complex carbohydrates and healthy fats.
- Stay hydrated. Water helps to rinse additional sugar from your bloodstream. “Dehydration can lead to higher glucose concentrations in the blood,” adds Kolesa. If you have difficulty drinking easy water, it recommends recommending fertile water or with a low sugar to Sugar drinks.
- Be active. “The physical movement reduces insulin resistance and increases insulin sensitivity that supports better blood sugar control,” explains Hipplle. “The selection of activities that you enjoy makes it easier to remain consistent and can have additional advantages to reduce stress and improve mental health,” adds Vise. Strive for 150 minutes of aerobic movement with medium intensity and two sessions of strength training every week.
- Practice stress management. When you are stressed, your body enters the “fighting or flight” mode and releases stored glucose to fuel your reaction. This increases blood sugar levels. The inclusion of stress management is a crucial pillar in supporting the balanced blood sugar level. Practice breathing exercises, carry out physical activity, read a book, spend time outside or connect to others to maintain stress.
Our expert
Yogurt with berries that almost checks almost every box for a late night snack is quick, balanced and supports both blood sugar and sleep. Of course, no snack is perfect for everyone. If you opt for a better blood sugar, you have to decide a combination of fiber, protein and some healthy fat.
Better blood sugar is of central importance for general metabolic health, but diet and meals are not the only things that are important. Movement, hydration, sleep and stress management also play a crucial role in supporting blood sugar levels. “The gradual control and improvement of every area of ​​your health can work together in order to support and improve your general metabolic health,” concludes Burak.
