Managing gestational diabetes can feel overwhelming, especially when it comes to choosing the right foods to keep your blood sugar levels stable. One of the most overlooked yet important parts of managing gestational diabetes is what you eat before bed. A smart bedtime snack can help prevent overnight blood sugar spikes and dips, setting you up for a healthier morning.
If you have gestational diabetes and are unsure of how best to manage it so you don’t wake up with high blood sugar, here is everything you need to know about taking care of your body to prevent upsetting your gestational diabetes.
Key Takeaways
- Gestational diabetes is a temporary condition that develops during pregnancy and affects how your body processes glucose.
- The “dawn phenomenon” can cause high blood sugar in the morning due to excess glucose release from the liver overnight.
- Snacks that combine protein, fiber, and healthy fats help keep blood sugar levels stable while you sleep.
- Talking to a registered dietitian can help you create a personalized meal plan to manage gestational diabetes and support your pregnancy health.
What is Gestational Diabetes?
Gestational diabetes is a type of diabetes that develops during pregnancy. The exact cause is currently unknown, but it’s currently theorized that factors such as a family history of diabetes or polycystic ovary syndrome (PCOS) may play a part in its development.
Gestational diabetes is typically diagnosed between 24 and 28 weeks and can be detected during a routine prenatal screening. If you’re suspected of having gestational diabetes, you’ll be given a test that involves drinking a sugary drink, then monitoring your blood sugar levels. Gestational diabetes typically resolves after giving birth, but in some rare cases, it can persist and lead to the permanent development of type 2 diabetes.
Pregnant women with gestational diabetes should pay special attention to the types of carbohydrates they consume in their meals and snacks, as choosing the right type of carbohydrate is important for blood sugar management. Eating regular meals and snacks with the right balance of carbohydrates, protein, and healthy fats can help manage blood sugar levels and keep them within recommended ranges.
Potential Gestational Diabetes Complications
Gestational diabetes can lead to complications that can affect both you and your baby. Potential complications can include:
- High blood pressure and preeclampsia: Gestational diabetes can lead to high blood pressure, which can raise the risk of other symptoms, collectively known as preeclampsia, which can be dangerous for both the mother and child.
- Early birth or requirement of a C-section: People who have gestational diabetes have a higher likelihood of needing a surgical delivery or delivering their babies prematurely.
- Future diabetes: While it’s estimated that 80 to 90% of gestational diabetes cases resolve after childbirth, it’s possible that you may develop type 2 diabetes permanently.
- High birth weight: High blood sugar from gestational diabetes can lead to babies weighing nine pounds or more, which can also contribute to needing a surgical delivery.
- Low blood sugar: Babies can potentially have hypoglycemia after birth, which can cause seizures.
- Stillbirth: If you have untreated gestational diabetes, it could result in your baby’s death either before or slightly after delivery.
Snacks with a lot of added sugar can result in high blood sugar levels and often have little nutritional value, so it’s best to choose snacks with minimal added sugar to help maintain stable blood sugar.
If you suspect you have gestational diabetes, it’s important to talk to your doctor as soon as possible to do testing. Catching gestational diabetes early can help prevent a lot of complications and lead to a healthier pregnancy for both you and your baby.
Why You Should Eat Before Bed if You Have Gestational Diabetes
High blood glucose levels after waking up in the morning are common among people with gestational diabetes. This is known as the “dawn phenomenon,” and it happens when the liver releases too much glucose overnight and the body doesn’t have enough insulin to keep blood sugar levels in check. By the time morning comes around, you have high blood sugar levels without having eaten anything.
Having a snack before bed can help reduce fasting numbers and fasting blood glucose levels by shortening the length of the overnight fast. The liver releases glucose during fasting periods, especially overnight, but a well-balanced bedtime snack can help counteract this effect and stabilize blood sugar. Snacks that are high in protein and healthy fats slow down the release of glucose into the bloodstream and may be more effective in reducing fasting glucose levels than those high in carbohydrates.
If you have a snack before bed that is high in protein and fiber, which both help reduce the rate at which glucose enters the bloodstream, it can help to offset the natural rise in blood sugar you experience overnight, helping give you a healthier start to the day and more stable blood sugar levels.
10 Bedtime Snacks for Gestational Diabetes
When planning a bedtime snack to eat before you go to sleep, it’s important to prioritize protein and fiber. This is because protein and fiber are known to slow down the rate at which glucose enters the bloodstream. People with diabetes need to make sure they’re getting enough protein and fiber each day to keep their blood sugar levels stable.
The following bedtime snack ideas are specifically chosen to help stabilize blood sugar levels overnight and reduce fluctuations. Pairing carbohydrates with protein or healthy fats in your snack ideas helps slow sugar absorption and prevent blood glucose spikes. Aim for about 15-30 grams of carbohydrates and include one to two servings of protein in your evening snack, as this can help stabilize blood sugar and support better fasting blood glucose in the morning.
Here are some tasty snacks that you can eat at night to help prevent your blood sugar from spiking while you sleep.
1. Yogurt Parfait With Fruit
Greek yogurt is an excellent source of protein and calcium, both of which are important for pregnancy, making it an even better choice. For a healthy bedtime snack for gestational diabetes, try combining plain Greek yogurt with low-GI berries and topping it with chopped nuts for extra protein and healthy fats. You can also choose to add granola and your favorite fruit, which would add fiber and other nutrients to the mix. Berries can provide vitamin C, antioxidants, potassium, Manganese, and other nutrients, depending on the variety you choose.
2. Apple Slices With Peanut Butter
Apple slices with peanut butter (or another nut butter of your choice) make an excellent bedtime snack. For extra protein and healthy fats, add a small handful of nuts alongside the apple slices and peanut butter. The apple provides fiber, potassium, vitamin A, calcium, and more, and nut butters are an excellent source of protein. Pairing carbohydrates with protein or healthy fats slows sugar absorption and prevents blood glucose spikes. This combination will help keep you from feeling hungry overnight while also helping manage your blood sugar levels.
3. Vegetables With Hummus
Hummus is a tasty snack that goes well with many vegetables, such as celery sticks, cucumber slices, carrot sticks, or bell peppers. Non-starchy vegetables like celery and cucumber slices can be paired with hummus for a low-carb, high-fiber snack option. It’s also known to have calcium, iron, and folate, which are all necessary nutrients for a healthy pregnancy, among other nutrients. Veggies are also full of fiber and other nutrients. Bell peppers, especially, are known for being an excellent source of vitamin C.
4. Eggs
Eggs are an excellent source of protein, with 6 grams per one large egg, and you can cook them any way you like. Hard-boiled eggs are a convenient option for bedtime snacks for gestational diabetes. A hard-boiled egg provides excellent protein with very few carbohydrates, helping to maintain stable blood sugar. Fried, scrambled, poached, soft-boiled, or you can even throw in some cheese and vegetables to make a small omelet with even more nutrients that are good for your pregnancy and help you stay full.
5. Trail Mix
It’s extremely easy to make a homemade trail mix with all your favorite ingredients at home. For added protein and healthy fats, include pumpkin seeds along with other nuts and seeds as a base. Aim for a portion size of about half a cup to help with portion control and balanced nutrition. You can add dried fruits or veggie chips for additional fiber. Trail mix is a great snack because it’s so versatile, and it’s easy to prepare in bulk ahead of time and grab as you want it.
6. Toast With Nut Butter
Another snack that’s easy to make before bed is a nice slice of whole wheat bread or wheat bread toast with your favorite nut butter. Whole wheat bread and whole-grain bread provide fiber, while something like peanut butter, almond butter, or sunbutter provides a good amount of protein. It’s important to choose whole wheat or whole grain bread instead of white bread, since refined carbohydrates like white bread can cause rapid blood sugar spikes.
7. Protein Bar
Don’t want to do any cooking or food prep? Grab a protein bar as a quick and convenient snack. When choosing a protein bar, it’s important to choose one that has minimal added sugars to prevent accidental blood sugar spikes. Many protein bars that are made with a ketogenic diet in mind are good for people with diabetes who feel hungry but already have sugars where they want them. However, you’ll want something with more carbs if you’re looking to get your blood sugar up, so consider pairing it with a snack like fruit.
8. Avocado Toast
Avocado toast is tasty and full of great nutrition, plus, you can make it as simple or as fancy as you want. For extra protein, try adding string cheese as a topping to your avocado toast. Avocados are packed with omega-3 fatty acids, fiber, and folate, while you can use a slice of whole-grain bread that will give you even more fiber. If you want a more filling avocado toast, add a fried egg on top, or incorporate some veggies by adding some lettuce. Avocado toast with string cheese is a satisfying snack that helps keep you full and provides balanced nutrition. Eating balanced, nutritious snacks between meals may help reduce meal portion size and ensure people get plenty of nutrients. Avocado toast is easy to customize to your desires.
9. Ants on a Log
Ants on a log, otherwise known as celery stick with peanut butter and raisins, is a favorite snack among kids, but it’s also a great bedtime snack for people with gestational diabetes. As an alternative, you can use grain crackers or whole grain crackers as the base for this snack, pairing them with peanut butter and raisins or other toppings. Whole-grain crackers with cheese are also a suitable snack for managing gestational diabetes, as they provide a balance of fiber, protein, and healthy carbohydrates. The celery stick provides fiber, the peanut butter provides protein, and the raisins provide fiber and a little sweetness. You can even mix up the recipe and use whatever you want. Carrot sticks instead of celery? Go for it. Dark chocolate chips instead of raisins? Make it yours.
10. Chia Seed Pudding
Chia pudding is a great snack that can be made in advance and kept in the fridge until you want it. For a dairy-free option, use coconut milk as the base—it’s a healthy fat source that supports balanced blood sugar levels. Just mix three or four tablespoons of chia seeds with your favorite milk or milk substitute, such as coconut milk, plus any additional flavorings such as vanilla extract, honey, maple syrup, or cinnamon. Let it sit in the fridge until the seeds absorb the moisture from the milk, and eat it before bed. For extra protein and healthy fats, try topping your chia pudding with chopped nuts. If you’re feeling fancy, you can add berries, granola, nuts, or whatever you want before eating.
Enjoy a Bedtime Snack For Your Gestational Diabetes
Managing gestational diabetes effectively requires making smart, balanced choices. A well-chosen bedtime snack can help stabilize your blood sugar levels overnight, reduce morning spikes, and support a healthier pregnancy overall. Monitoring your blood sugar readings in the morning can help you fine-tune your snack timing and choices. Finding the right bedtime snack is often a trial-and-error process—experimenting with different snacks can help stabilize blood sugar and keep your levels steady throughout the night and into the morning. Whether you prefer something creamy like yogurt, crunchy like veggies and hummus, or hearty like avocado toast, the right snack can make a big difference in how you feel.
If you’re unsure which foods are best for your specific needs, sign up to talk to a registered dietitian at no cost to you! A dietitian can create a personalized plan to help you manage gestational diabetes confidently and safely and help ensure you’re eating enough while pregnant.
Frequently Asked Questions about Gestational Diabetes Bedtime Snacks
What Makes a Good Bedtime Snack for Gestational Diabetes?
A balanced snack should include a combination of protein, fiber, and healthy fats to slow glucose absorption and keep your blood sugar stable through the night. Some women with gestational diabetes may benefit from a higher protein snack to help control blood sugar levels overnight. Protein-rich snacks can help slow glucose absorption and stabilize blood sugar levels. For example, cottage cheese is rich in protein and can be paired with fruit or avocado for balanced nutrition.
Should I Avoid Carbohydrate Foods Entirely Before Bed?
You don’t need to avoid carbs entirely. Instead, focus on pairing complex carbs, like whole grains or fruit, with protein or fat to help balance your blood sugar levels.
Can I Have Something Sweet Before Bed if I Have Gestational Diabetes?
Yes, in moderation or paired with fat and protein. Choose natural sources of sweetness, like a small serving of fruit or a bit of dark chocolate, and combine them with protein to prevent blood sugar spikes.
Take Control of Your Blood Sugar With Expert Guidance
Managing gestational diabetes doesn’t have to feel like a constant guessing game. The right bedtime snack can make a real difference in your overnight blood sugar stability and how you feel when you wake up each morning. But beyond snack choices, lasting success comes from understanding how your unique body responds to food—and building confidence in the choices you make every day.
At Dietitian Live, we believe that managing gestational diabetes is about more than following a list of rules. It’s about creating a sustainable approach that works for your life, your cravings, and your health goals. Our registered dietitians specialize in helping expecting mothers navigate the complexities of blood sugar management with personalized, compassionate support—so you can focus on what matters most: a healthy pregnancy and a healthy baby.
Whether you’re struggling with morning blood sugar spikes, feeling uncertain about portion sizes, or simply want a partner to guide you through this journey, we’re here to help.
Your first session is at no cost to you. Book your free session today and get the personalized support you need to manage gestational diabetes with clarity and confidence.
