20 Best Bedtime Snacks for Gestational Diabetes Under 30g Carb
Here’s a list of the top 20 best bedtime snacks for gestational diabetes (GDM), featuring some under 15g of carbs and others between 15-30g.
If you’ve been diagnosed with gestational diabetes (GDM), you’ve probably experienced the struggle of dealing with high fasting blood sugar in the morning.
You’ve also likely heard your doctor or dietitian repeatedly emphasize just how crucial a bedtime snack is to keep those levels in check.
Here’s the deal: If your fasting glucose continues staying out of control (above 95 mg/dL), you could be put on metformin or insulin.
Maybe you’re feeling COMPLETELY CLUELESS about what healthy snacks to eat or when to eat them.
Or maybe you’ve tried a few options, and they just HAVEN’T helped lower your fasting blood sugar like you’d hoped.
Don’t worry—Here’s your detailed guide to picking the perfect snacks that will help you stay on track.
Check out: Quick and easy breakfast, lunch, dinner, and dessert ideas for gestational diabetes.
Importance of Bedtime Snacks for Gestational Diabetes
Is a Bedtime Snack Necessary for Gestational Diabetes?
OH YES! A good bedtime snack isn’t just optional—it’s essential for preventing those frustrating morning spikes in fasting glucose that can throw off your entire day.
During the night, your body still needs energy, and without a proper bedtime snack, it might trigger a liver response, releasing glucose into the bloodstream and raising your blood sugar levels.
This happens in the early hours of the morning (typically between 2 AM and 8 AM), leading to higher fasting numbers (also called Dawn Phenomenon).
High fasting blood glucose is harder to control (vs post-meal reading) and can increase the risk of needing medications like insulin or metformin to manage your condition.
The right snack can help slow down digestion and keep a steady flow of energy throughout the night, avoiding sharp spikes or drops in blood sugar.
Portion Control
How Many Carbs for Bedtime Snack?
Aim for 15-30 grams of carbs, paired with a good source of protein and healthy fats (all low in glycemic index).
This combo is key to keeping those pesky blood sugar spikes at bay while also making sure you stay full and satisfied through the night.
Learn more: glycemic index of over 650 foods
But here’s the thing—everyone’s different!
Your exact carb needs might vary depending on how your body handles glucose, so it’s super important to keep an eye on your fasting blood sugar and adjust as needed.
I’ve put together a mix of healthy snack ideas, with half containing less than 15g of carbs and the other half between 15-30g, making it easy for you to choose.
As always, check in with your healthcare provider or dietitian to nail down what works best for you.
Timing
When to Eat Bedtime Snacks for Gestational Diabetes?
Here’s a general guideline:
- Before sleep: Eat your bedtime snack 1-2 hours before bed to keep blood sugar stable.
- After dinner: Have your healthy snack 2-3 hours after dinner to avoid long gaps.
- Fasting for test: Fast for 8-10 hours before your morning blood sugar test for the most accurate results. Make sure not to extend beyond 10 hours, as it can sometimes raise blood sugar levels due to the liver releasing stored glucose.
But remember—everyone’s different. These timings can vary, so listen to your body and check with your healthcare provider for personalized advice.
Can I Eat in the Middle of the Night?
Absolutely, YES. If you’re feeling hungry or notice your blood sugar dipping, a quick snack can be helpful.
Aim for something low-carb and high in protein to keep those levels steady without causing any spikes.
Be sure to check how it affects your fasting blood sugar in the morning. Remember, everyone’s body is different, so listen to what yours needs.
Yes I know—Broken record!
Related: Complete 7-days gestational diabetes meal plan (comes with easy recipes and detailed grocery list in PDF printable).
20 Best Bedtime Snacks for Gestational Diabetes
What Should I Eat Before Bed with Gestational Diabetes?
1. Chocolate Almond Shake
Blend 1/2 scoop of chocolate protein powder with 1 cup of unsweetened almond milk and ice.
Macros: Calorie: 78kcal, Protein: 10g, Carbs: 5g, Fat: 2g, Fiber: 1g
Caution: Ensure protein powder is low-carb and sugar-free.
2. Boiled Egg with Avocado
Boil 1 egg for 10 minutes. Slice half an avocado and season with salt and pepper.
Macros: Calorie: 130kcal, Protein: 7g, Carbs: 3g, Fat: 10g, Fiber: 2g
Caution: Watch portion sizes of avocado to avoid exceeding carb limit.
3. String Cheese with Cucumber Slices
Pair one string cheese with 3-4 cucumber slices.
Macros: Calorie: 90kcal, Protein: 7g, Carbs: 2g, Fat: 6g, Fiber: 0.5g
Caution: Stick to plain string cheese (not flavored) to avoid added sugars.
4. Hummus with Celery Sticks
Use 2 tbsp of hummus as a dip for 2-3 celery sticks.
Macros: Calorie: 69kcal, Protein: 2g, Carbs: 4g, Fat: 5g, Fiber: 1g
Caution: Watch hummus portions to stay within carb limit.
5. Mixed Nuts
Measure out 1 oz (about 28g) of mixed nuts (like almonds, walnuts, cashews, pistachios, hazelnuts or pecans). Enjoy as is, or combine with a few slices of cheese or some veggies for added variety.
Macros: Calorie: 174kcal, Protein: 6g, Carbs: 6g, Fat: 14g, Fiber: 3g
Caution: Be mindful of portion sizes, as nuts are calorie-dense and can contribute to higher fat intake. Check for any added sugars or flavors in store-bought mixed nuts.
6. Unsweetened Greek Yogurt with Chia Seeds
Mix 1 tsp of chia seeds into ¼ cup of Greek yogurt and stir well.
Macros: Calorie: 54kcal, Protein: 5g, Carbs: 4g, Fat: 2g, Fiber: 2g
Caution: Choose unsweetened Greek yogurt to avoid added sugars.
7. Almond Butter with Celery Sticks
Spread 1 tbsp almond butter on 2-3 celery sticks or use it as a dip.
Macros: Calorie: 113kcal, Protein: 4g, Carbs: 4g, Fat: 9g, Fiber: 2g
Caution: Check almond butter for added sugars or oils.
8. Turkey Breast with Cream Cheese Roll-up
Spread 1 tbsp of cream cheese on 1 turkey breast slice and roll it up.
Macros: Calorie: 73kcal, Protein: 6g, Carbs: 1g, Fat: 5g, Fiber: 0g
Caution: Opt for nitrate-free turkey to avoid processed additives.
9. Cottage Cheese with Raspberries
Serve 1/2 cup of cottage cheese with 4-5 raspberries.
Macros: Calorie: 98kcal, Protein: 12g, Carbs: 8g, Fat: 2g, Fiber: 1g
Caution: Opt for low-fat, unsweetened cottage cheese.
10. Guacamole with Bell Pepper Slices
Use 2 tbsp of guacamole as a dip for 3-4 bell pepper slices.
Macros: Calorie: 65kcal, Protein: 1g, Carbs: 4g, Fat: 5g, Fiber: 2g
Caution: Limit guacamole to prevent excess carb and fat intake.
11. Oatmeal Cookie Shake
Blend 1/2 cup cooked oatmeal, 1 scoop protein powder, 1 cup almond milk, and a sprinkle of cinnamon.
Macros: Calorie: 225kcal, Protein: 15g, Carbs: 30g, Fat: 5g, Fiber: 4g
Caution: Use sugar-free protein powder to control carb levels.
12. Whole Grain Bread with Cottage Cheese and Cucumber Slices
Spread 1/4 cup cottage cheese on a slice of whole grain bread and top with cucumber slices.
Macros: Calorie: 150kcal, Protein: 11g, Carbs: 22g, Fat: 2g, Fiber: 3g
Caution: Choose whole grain bread without added sugars.
13. Air-Popped Popcorn with Cheddar Cheese
Air-pop 1 cup of popcorn and top it with 1 oz of shredded cheddar cheese.
Macros: Calorie: 226kcal, Protein: 10g, Carbs: 24g, Fat: 10g, Fiber: 3g
Caution: Monitor portion sizes of cheese to avoid excess fat.
14. Mixed Nuts with Whole Grain Crackers
Combine 1/4 cup mixed nuts with 5-6 whole grain crackers.
Macros: Calorie: 222kcal, Protein: 6g, Carbs: 18g, Fat: 14g, Fiber: 2g
Caution: Be mindful of portion sizes to manage fat intake.
15. Oatmeal with Almond Butter and Chia Seeds
Cook 1/2 cup oatmeal and mix in 1 tbsp almond butter and 1 tsp chia seeds.
Macros: Calorie: 230kcal, Protein: 8g, Carbs: 27g, Fat: 10g, Fiber: 5g
Caution: Use unsweetened almond butter to avoid added sugars.
16. Apple with Peanut Butter
Slice 1 small apple and serve with 1 tbsp peanut butter for dipping.
Macros: Calorie: 176kcal, Protein: 4g, Carbs: 22g, Fat: 8g, Fiber: 4g
Caution: Choose natural peanut butter without added sugars.
17. Unsweetened Almond Milk with Chia Seeds and Mixed Berries
Mix 1/2 cup unsweetened almond milk with 1 tbsp chia seeds and 1/4 cup mixed berries.
Macros: Calorie: 111kcal, Protein: 3g, Carbs: 18g, Fat: 3g, Fiber: 5g
Caution: Ensure berries are fresh and unsweetened almond milk is used.
18. Plain Kefir with Raspberries
Combine 1/2 cup plain kefir with a handful (about 1/4 cup) of raspberries.
Macros: Calorie: 115kcal, Protein: 6g, Carbs: 16g, Fat: 3g, Fiber: 3g
Caution: Choose unsweetened kefir to avoid added sugars.
19. Avocado on Whole Grain Toast
Mash half an avocado on a slice of whole grain toast.
Macros: Calorie: 243kcal, Protein: 5g, Carbs: 22g, Fat: 15g, Fiber: 9g
Caution: Watch portion sizes of avocado due to high fat content.
20. Roasted Chickpeas with Veggie Sticks
Serve 1/2 cup roasted chickpeas with a selection of veggie sticks (carrots, cucumbers, bell peppers).
Macros: Calorie: 154kcal, Protein: 7g, Carbs: 27g, Fat: 2g, Fiber: 6g
Caution: Monitor portion sizes of chickpeas to control carbs.
Summary List
Learn more: Quick and easy breakfast, lunch, dinner, and dessert ideas for gestational diabetes.
Frequently Asked Questions
What If the Bedtime Snack is Unable to Lower Fasting Blood Sugar?
Here’s what you can do:
- Snack Smarter:
- Aim for something low in glycemic index with protein, healthy fats, and complex carbs (15-30g carb max).
- If your numbers are still high, try adding a bit more protein or fat—like nuts or Greek yogurt—to slow digestion and stabilize your levels overnight.
- Perfect Timing:
- Eating too close to bedtime might not give your body enough time to process, so try having your snack 1-2 hours before you hit the pillow.
- Watch Portions:
- Even the healthiest snacks can cause trouble if the portion is too big. Keep an eye on your serving size.
- Dawn Phenomenon:
- It could be the dawn phenomenon—when your body releases hormones (like cortisol) that raise blood sugar in the early morning. Adjusting your snack might help, but sometimes this is out of your control.
- Check Physical Activity Levels:
- Gentle evening exercises like a short walk after dinner can help improve insulin sensitivity and regulate blood sugar levels.
- Sleep Quality:
- Poor sleep can negatively affect blood sugar control.
- Hormonal Changes:
- Fluctuations in pregnancy hormones (especially in the third trimester) can make it harder to control fasting levels, despite your best efforts.
- Stress Levels:
- Stress releases cortisol, which can elevate blood sugar. Incorporate stress-relief techniques like deep breathing, meditation, or gentle yoga to help manage it.
- Hydration:
- Being dehydrated can lead to higher blood sugar levels. Make sure you’re drinking enough water throughout the day and before bed (but not too much to disturb your sleep).
- Medication Timing
- If you’re on medication, talk to your doctor about adjusting the timing or dosage to help lower fasting blood sugar. Some medications are more effective when taken at night.
One thing I really wish to EMPHASIZE to all anxious GDM mothers out there:
Fasting blood sugar is often the HARDEST to control, and sometimes, it just cannot be diet-controlled. If you’ve tried every snack combo and trick out there but still struggle, it might be time to consider insulin or metformin.
In fact, nearly 50% of GDM mothers need medication to lower their blood sugar.
So don’t be too hard on yourself—you’re not alone. Most importantly, your baby is going to be just fine.
And always talk to your doc if things aren’t working—there’s no one-size-fits-all.
Is It Okay to Totally Skip Bedtime Snacks?
If your fasting blood sugar is consistently good without a snack, or you’re not hungry, it’s OKAY to skip it.
It’s all about balance and what works for your body, so listen to your blood sugar readings and consult your doctor/dietitian for guidance.
Conclusion
Bedtime snacks can play a crucial role in managing gestational diabetes by helping to keep your blood sugar stable overnight.
But here’s the key—you’ve got to find the right snack that works for your body. One of the best ways to choose the right bedtime snack is by going for low GI ingredients.
Hence I’ve created a FREE GI Food List—the most complete, detailed list (you will ever get!) of over 650 foods with their glycemic index in one PDF.
Want to simplify your bedtime snack planning and take the guesswork out of your diet? Grab my FREE GI Food List now and start feeling confident about your food choices today!
And remember, your healthcare team is there to guide you every step of the way.
