Low Glycemic Index Snacks: A Healthy Solution for Late-Night Hunger

Retno Yunita Sari, S.Gz.

Feeling hungry at night is a common experience for many people. In fact, for some, ignoring nighttime hunger can lead to trouble falling asleep. Unfortunately, many people turn to unhealthy options like sugary treats, chips, or instant noodles to satisfy that late-night craving. These snacks are often high in calories and low in nutrients—and can even disrupt sleep quality.

Fortunately, there are healthier alternatives to manage late-night hunger without compromising your rest.

Nutrient-Dense, Low Glycemic Index Snacks to Curb Nighttime Hunger
Eating at midnight can trigger blood sugar spikes and potentially lead to weight gain. However, choosing nutrient-dense snacks with a low glycemic index can help curb hunger without those negative effects. These types of snacks not only keep blood sugar levels stable and prevent weight gain, but also provide essential nutrients that support better sleep quality.

Healthy Late-Night Snack Options for Stable Blood Sugar and Better Sleep

1. Nuts
   Almonds, cashews, walnuts, and pistachios are rich in protein, helping you feel full without spiking blood sugar. These nuts also contain melatonin, magnesium, and zinc, which can help your body relax and prepare for sleep.
2. Edamame
   Edamame is a great plant-based protein source. It's packed with magnesium, which supports muscle relaxation, and tryptophan, an amino acid that helps regulate healthy sleep cycles. You can enjoy edamame steamed or roasted.
3. Boiled Eggs
   One boiled egg provides about 6 grams of protein, which is enough to calm nighttime hunger without affecting blood sugar. Eggs also contain tryptophan, a compound essential for producing melatonin—the hormone that helps regulate sleep.
4. Kiwi
   Kiwi is rich in serotonin and melatonin, both of which have been shown to improve sleep quality and duration.

Snacking at night—especially when you’re genuinely hungry—isn’t necessarily a bad thing. What matters most is the quality and portion size of the food you choose.

YA’Bites: A Convenient, Delicious, and Healthy Late-Night Snack!
Made from oats, cashew nuts, and brown rice, and naturally sweetened with low-glycemic coconut sugar (Gula Lontar), YA’Bites helps satisfy your hunger while keeping your blood sugar stable.
YA’Bites Tasty snacking for a restful night’s sleep!

Sources and References:

1. 12 Healthy Late-Night Snacks That Won’t Ruin Your Sleep (and May Even Help It)
2. 7 Best Bedtime Snacks for Keeping Blood Sugar Stable Overnight
3. Nighttime Snacking and Sleep: Comparing Commercially-Available Snacks Consumed Before Bed
4. The 14 Best Healthy Late-Night Snacks. Healthline
5. Healthy Bedtime Snacks to Eat Before Sleep.
6. Healthy and Easy to Make Recipes for Those Midnight Cravings