The Best Late-Night Snack for Insulin Resistance

Do you avoid eating after 6 p.m., just to wake up hungry in the middle of the night Whatever your nighttime eating habits are, know that eating a late-night snack isn’t inherently problematic for health. It’s all about what you include in your snack. If you’re trying to reverse insulin resistance, try snacking on Ranch Roasted Chickpeas. They have a balanced blend of carbs, fiber, protein and healthy fats to keep you full and prevent blood sugar spikes. This gives insulin more time to do its job of moving sugar from your blood to your cells instead of becoming overwhelmed with a rapid influx of sugars into your blood.

This is key because insulin resistance happens when your body is chronically overwhelmed with too many sugars in your blood. Your pancreas has to pump out more and more insulin to move the sugars from your blood to your cells, but eventually it can’t keep up and insulin isn’t as effective. The good news is that insulin resistance is reversible. With a few lifestyle changes—including eating a balanced diet full of nutritious foods like chickpeas—you can reduce the amount of insulin your pancreas releases. In this article, we’re sharing what makes roasted chickpeas the best late-night snack for insulin resistance, and tips for selecting a top-tier late-night snack.

Why We Love Roasted Chickpeas

They Contain Protein, Fat and Fiber

You may think that you should avoid carbs if you’re trying to manage insulin resistance, but roasted chickpeas are a great example of a carb-containing food that can support healthy blood sugars. “Roasted chickpeas, although they contain carbohydrates, are also balanced with fiber and plant-based protein from the chickpeas, and fats from the oil they are roasted in. This combination supports slow digestion of the carbohydrates found in chickpeas, giving the impaired insulin time to control blood sugar levels,” says Parker Lane, M.S., RDN. One ¼-cup serving of Ranch Roasted Chickpeas has 18 grams of carbs, 6 grams of protein and 6 grams of healthy fats. Plus, it has 5 grams of fiber, or 18% of the Daily Value!

They Won’t Spike Your Blood Sugar

Thanks to the winning combo of carbs, protein, fat and fiber, roasted chickpeas likely won’t spike blood sugars. “Roasted chickpeas have a low glycemic index, which means they’re digested at a slower pace. This makes them a favorable choice for helping to support steadier blood sugar levels,” says Kaitlin Hippley, M.Ed., RDN, LD, CDCES. Plus, research shows that the protein in chickpeas appears to be better absorbed than that of other legumes. This further reduces chickpeas’ impact on blood sugars.

They Help Stimulate Insulin Production

“Chickpeas promote hormones that support insulin function and increase feelings of fullness,” says Raksha Shah, M.A., RDN. As you may know from the popularity of drugs like Ozempic, GLP-1s are hormones that stimulate insulin secretion and promote fullness. Interestingly, the resistant starch—a type of fiber—and protein in chickpeas may help your intestines produce more of these insulin-stimulating hormones! In other words, they may help improve insulin sensitivity.

What to Look For in a Snack for Insulin Resistance

• Aim for a balance of carbs, protein and fat. Since carbs alone can spike blood sugars, make sure to pair them with protein and fat in your snacks. “When carbohydrates are paired with protein, fats and fiber, digestion of carbohydrates is slowed, leading to a more gradual rise of blood glucose levels,” says Lane. This helps prevent blood sugar spikes that can contribute to insulin resistance. How much protein is enough? “Aim for 7 to 15 grams of protein to help slow digestion, increase satiety and support more stable blood sugar levels overnight,” recommends Hippley. 
• Stick with little to no added sugars. While it’s OK to include carbohydrates in your late-night snack, try staying away from added sugars if you can. “It’s important to limit added sugars, which are digested quickly and can lead to sharp rises in blood sugar. This may then interfere with stabilizing blood sugar levels during the overnight fasting window,” says Hippley. You can find the added sugar content of your snack by checking the Nutrition Facts panel. If you want to add sweetness without added sugars, try doing so through sources of natural sugars like dates or bananas.
• Opt for fiber-rich carbohydrates. While you don’t need to include carbs in a late-night snack, you also don’t have to avoid them. “If including carbohydrates, stick to complex, fiber-rich sources like fruit with the skin, legumes or whole grains,” says Hippley. Some examples are oats, whole-wheat bread, chickpeas, berries and oranges. “Including fiber can further reduce glucose spikes by slowing absorption and promoting steadier levels,” says Hippley. “Try to include at least 3 grams of fiber, or 10% of the DV, in your snack.“

Our Expert Take

Ranch Roasted Chickpeas take the cake for the best late-night snack for insulin resistance. While some common nighttime snacks are full of refined carbs, these roasted chickpeas have protein, fiber and healthy fats to prevent blood sugar spikes that make it harder for insulin to do its job well. Plus, they have a satisfying crunch and savory flavor that’s sure to satisfy your late-night cravings. Even if roasted chickpeas aren’t your thing, dietitians recommend incorporating some source of fiber, protein and healthy fat in your snacks to promote insulin sensitivity. If you’re including carbs, it’s worth limiting added sugars and prioritizing fiber-rich carbs like legumes, whole grains and whole fruits.