I’m a dietitian — this late-night snack won’t spike your blood sugar

She’s cracked the case!

A New Jersey-based dietitian reports that almonds are the best late-night snack that won’t spike blood sugar, your body’s main fuel source.

“The plant-based protein in almonds helps to slow digestion and provides a steady release of energy throughout the night, keeping blood sugar levels in an ideal range,” Erin Palinski-Wade, a registered dietitian and author of “2 Day Diabetes Diet,” told EatingWell last week.

A 1-ounce serving of almonds, which is about 23 kernels, has 164 calories and 6 grams of carbohydrates, according to the US Department of Agriculture.

The nuts also contain 3.5 grams of fiber, 6 grams of protein and 14 grams of fat, including 9 grams of monounsaturated fat.

“The healthy monounsaturated fats in almonds … help to slow gastric emptying for more steady blood sugar and appetite,” Palinski-Wade said about the process of food moving from the stomach to the small intestine.

The nut is also rich in fiber — which helps slow down the absorption of sugar into the bloodstream — and minerals such as magnesium, which helps balance blood sugar.

Funded by the Almond Board of California, 2023 research found that snacking on a handful of almonds 30 minutes before meals improves blood sugar control in people with higher-than-normal levels.

Late-night snacking is generally frowned upon, even though it’s popular. About 60% of American adults confess to snacking after 8 p.m., according to a 2021 survey by the International Food Information Council.

But eating before bedtime has been linked to heartburn, sleep disruptions and weight gain.

A Florida physician recently recommended people eat dinner at least two to three hours before bedtime, around 7 p.m., “to ensure that the body has ample time to digest the meal before the metabolic rate slows down during sleep.”