Dinner time can have a significant impact on blood sugar levels, and experts have emphasized two critical aspects that can help individuals manage their blood sugar and enjoy a good night’s sleep. This is particularly relevant for diabetic patients, as many of them experience a sudden spike in blood sugar after overeating during dinner, suffer from poor sleep throughout the night, and may even encounter hypoglycemia the following day.
Nutritionist Xue Xiaojing has shed light on this issue. She explained that research indicates that, regardless of the food’s glycemic index, blood sugar typically rises more after dinner compared to after breakfast. Selecting a dinner with a high glycemic index will only exacerbate these blood sugar fluctuations. Consequently, diabetic patients need to be especially cautious about the composition of their dinner, steering clear of high – glycemic – index foods and avoiding eating too late. Xue Xiaojing shared this information on her Facebook fan page, “Nutritionist Mom Xiaojing’s Life Notes”. She further elaborated that multiple studies have shown that an inappropriate dinner not only causes blood sugar to fluctuate but also affects sleep quality at night and insulin sensitivity the next day.
According to a 2023 study published in the journal Cell Reports Medicine, the coordinated activity of brain waves during deep sleep is closely related to blood sugar control the next day. Those who enjoy a good night’s sleep tend to have higher insulin sensitivity and more stable blood sugar levels the following day. On the contrary, high blood sugar levels before sleep not only disrupt the quality of rest that night but may also impact the stability of blood sugar metabolism the next day, potentially leading to rebound hypoglycemia. Another study, published in the journal BMJ Open Diabetes Research & Care, also showed that dinner – related blood sugar increases are generally higher than those after breakfast, regardless of the food’s glycemic index, with high – glycemic – index dinners worsening the situation.
To address these concerns, Xue Xiaojing proposed three dinner combinations suitable for diabetic patients, which can aid in blood sugar control and promote better sleep. The first combination is protein plus healthy fat, such as grilled salmon, nuts, broccoli, and konjac rice with fragrant rice. High – protein foods can slow down the absorption rate of carbohydrates, helping to stabilize blood sugar, while the beneficial oils in nuts contribute to anti – inflammation. The second is high – quality carbohydrates paired with high – fiber vegetables, like baked potatoes, fried tofu, and white fungus and tomato vegetable soup. Research in the journal Clinical Nutrition has shown that potatoes are more effective than white rice in stabilizing nighttime blood sugar, highlighting the importance of staple food selection. The third is the Mediterranean – style meal, including whole wheat crackers, grilled mackerel, and avocado salad, which not only pleases the taste buds but also adheres to the principles of a low – glycemic – index diet.
The Bureau of Health Promotion also provided additional insights on its website. Foreign research has indicated that consuming more high – glycemic – index foods, such as white rice, glutinous rice, white toast, or white bread, will cause blood sugar to rise more rapidly. In contrast, those who consume lower – glycemic – index foods, such as whole grains and vegetables, experience a slower increase in post – meal blood sugar.
