Living with diabetes often feels like being on a never-ending rollercoaster. One moment your energy is up, and the next, you are crashing. But what if you could step off that ride? Managing diabetes isn’t about deprivation; it is about empowerment. In this comprehensive guide, we will decode the complexities of blood sugar management and provide you with easy, actionable tips to take control of your health once and for all.
Understanding the Basics: What is Diabetes? | डायबिटीज क्या है?
Before we dive into solutions, it is crucial to understand the enemy. Diabetes is a chronic condition that affects how your body turns food into energy. Most of the food you eat is broken down into sugar (glucose) and released into your bloodstream. When your blood sugar rises, it signals your pancreas to release insulin. Insulin acts like a key to let the blood sugar into your body’s cells for use as energy.
If you have diabetes, your body either doesn’t make enough insulin or can’t use the insulin it makes as well as it should. When there isn’t enough insulin or cells stop responding to insulin, too much blood sugar stays in your bloodstream. Over time, that can cause serious health problems.
Type 1 vs. Type 2 Diabetes | टाइप 1 और टाइप 2 में अंतर
It is essential to distinguish between the two primary forms of diabetes, as the management strategies, while similar in outcome, differ in intensity and nature.
Type 1 Diabetes is an autoimmune condition. The immune system attacks and destroys the insulin-producing cells in the pancreas. This is often diagnosed in children and young adults. People with Type 1 diabetes require insulin therapy to survive.
Type 2 Diabetes is far more common (90-95% of cases). It occurs when the body becomes resistant to insulin or the pancreas fails to produce enough insulin. This is largely linked to lifestyle factors such as obesity, physical inactivity, and poor diet. The good news? Type 2 diabetes can often be managed—and in some cases, reversed—with lifestyle modifications.
The Role of Insulin Resistance | इंसुलिन रेजिस्टेंस क्या है
One keyword you will hear often in diabetes management is Insulin Resistance. This is a condition where the body’s cells (in the muscles, fat, and liver) do not respond well to insulin and cannot easily take up glucose from the blood. As a result, the pancreas works overtime to produce more insulin to help glucose enter the cells. Eventually, the pancreas can’t keep up, leading to high blood sugar levels.
Basic Overview: Insulin resistance is the precursor to Type 2 diabetes. Reversing insulin resistance through diet and exercise is the primary goal of diabetes control.
The Cornerstone: Nutrition and Diet | आहार और पोषण
You cannot outrun a bad diet. For a diabetic, food is medicine. What you put on your plate directly dictates your blood glucose levels. Let’s break down the dietary strategies that work.
The Glycemic Index Explained | ग्लाइसेमिक इंडेक्स क्या है
The Glycemic Index (GI) is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar levels after eating. Foods with a high GI are rapidly digested and absorbed, causing a rapid spike in blood sugar. Foods with a low GI are digested and absorbed more slowly, producing a gradual rise in blood sugar.
Basic Overview: Choosing low-GI foods (like whole grains, lentils, and non-starchy vegetables) over high-GI foods (like white bread, sugary drinks, and white rice) is a game-changer for stable glucose levels.
Indian Diet Modifications | भारतीय डाइट में बदलाव
The traditional Indian diet, rich in refined carbohydrates (white rice, maida) and sweets, can be challenging for diabetics. However, with smart swaps, you can enjoy your favorite foods safely.
- Swap White Rice for Brown Rice or Millet: Instead of polished white rice (which has a high GI), opt for brown rice, red rice, or millets like jowar (sorghum), bajra (pearl millet), and ragi (finger millet). Ragi is particularly excellent due to its high fiber content.
- Rethink Your Roti: Replace refined flour (maida) with whole wheat flour (atta). Even better, mix in besan (gram flour) or soybean flour to increase protein content and lower the carbohydrate load.
- Smart Snacking: Instead of samosa or pakora, snack on roasted chana (black chickpeas), nuts like almonds and walnuts, or a bowl of fresh berries.
Fiber: The Unsung Hero | फाइबर का महत्व
Dietary Fiber is the indigestible part of plant foods. It is crucial for diabetics because it slows down the absorption of sugar, preventing post-meal spikes.
Basic Overview: There are two types of fiber: soluble (which dissolves in water and helps lower glucose and cholesterol—found in oats, apples, and beans) and insoluble (which helps with digestive health—found in vegetables and whole grains). Aim for at least 30 grams of fiber per day.
The Plate Method | प्लेट मेथड क्या है
To simplify portion control, use the “Plate Method”:
- Fill half your plate with non-starchy vegetables (leafy greens, broccoli, capsicum, cauliflower).
- Fill one-quarter with lean protein (grilled chicken, fish, tofu, paneer).
- Fill one-quarter with carbohydrates (quinoa, brown rice, whole wheat roti, or dal).
This visual ensures you are getting adequate nutrition without overwhelming your system with carbs.
Lifestyle and Exercise | जीवनशैली और व्यायाम
Physical activity is a potent tool in your diabetes management arsenal. It helps lower blood sugar by increasing insulin sensitivity, meaning your cells can better use the available sugar in your bloodstream.
The Power of Movement | एक्सरसाइज के फायदे
You don’t need to run a marathon to see benefits. Consistent, moderate exercise is key.
- Aerobic Exercise: Walking, swimming, or cycling for 30 minutes a day can significantly lower your HbA1c (average blood sugar levels over three months). Aim for 150 minutes of moderate-intensity aerobic activity per week.
- Resistance Training: Building muscle mass is vital for diabetes control. Muscles are the primary consumers of glucose. Strength training with weights, resistance bands, or bodyweight exercises (push-ups, squats) helps increase lean muscle mass, improving glucose uptake.
Stress Management and Sleep | तनाव और नींद
Chronic stress and poor sleep are silent disruptors of blood sugar. When you are stressed, your body releases hormones like cortisol and adrenaline, which raise blood sugar levels. Similarly, lack of sleep increases insulin resistance.
Basic Overview: Practices like yoga, meditation, and ensuring 7-8 hours of quality sleep are non-negotiable for optimal blood sugar control.
Monitoring and Medication | निगरानी और दवा
Knowledge is power. You cannot manage what you do not measure.
- Self-Monitoring of Blood Glucose (SMBG): Checking your blood sugar levels at home helps you understand how food, activity, and stress affect you. Typically, doctors recommend checking fasting (morning) and postprandial (2 hours after meals) levels.
- Medication Adherence: If your doctor has prescribed oral medications like Metformin or insulin, never stop them without consultation. Modern medicine is a crucial pillar of management, especially if lifestyle changes alone aren’t enough.
Metformin is often the first-line medication for Type 2 diabetes. It works by reducing the amount of glucose your liver releases into your bloodstream and making your body’s cells more sensitive to insulin.
Natural Remedies and Modern Innovations | प्राकृतिक उपाय
While modern medicine is essential, there are natural approaches that can complement your treatment.
Ayurvedic Perspective | आयुर्वेद और डायबिटीज
In Ayurveda, diabetes is known as Madhumeha (“honey urine”). Ancient texts suggest herbs that can help manage blood sugar.
- Karela (Bitter Gourd): Contains charantin, which has been shown to have a blood glucose-lowering effect. Consuming karela juice or cooked karela is a traditional remedy.
- Jamun (Indian Blackberry): The seeds of the Jamun fruit contain jamboline, which is believed to delay the release of sugar into the bloodstream.
- Methi (Fenugreek Seeds): High in soluble fiber, soaking a tablespoon of methi seeds in water overnight and drinking the water in the morning can help improve glucose tolerance.
Disclaimer: Always consult your doctor before starting any herbal supplement, as they can interact with prescription medications.
Technology in Diabetes Care | टेक्नोलॉजी और डायबिटीज
Modern technology has made management easier than ever. Continuous Glucose Monitors (CGMs) are devices that provide real-time glucose readings throughout the day and night without finger pricks. They allow you to see trends—how your sugar reacts to specific foods or exercise—empowering you to make instant, informed decisions.
Related Searchable Keywords and Their Overview
To ensure you have a holistic understanding, let’s explore some related terms that are crucial in the diabetes conversation.
Prediabetes | प्रीडायबिटीज
Basic Overview: Prediabetes is a condition where blood sugar levels are higher than normal but not yet high enough to be diagnosed as Type 2 diabetes. It is a critical warning sign. The good news is that prediabetes is reversible. If you catch it early, losing 5-7% of your body weight and engaging in regular exercise can bring your levels back to normal.
Diabetic Neuropathy | डायबिटिक न्यूरोपैथी
Basic Overview: This is a type of nerve damage that can occur if you have diabetes. High blood sugar can injure nerves throughout the body, most commonly in the legs and feet. Symptoms include numbness, tingling, pain, or weakness. Prevention through strict blood sugar control is the best treatment.
Gestational Diabetes | गर्भकालीन डायबिटीज
Basic Overview: This is a form of high blood sugar that develops during pregnancy and usually disappears after giving birth. However, it increases the mother’s risk of developing Type 2 diabetes later in life. Management focuses on a controlled diet and monitoring blood sugar to ensure the health of the baby.
HbA1c Test | एचबीए1सी टेस्ट
Basic Overview: The Hemoglobin A1c test is a blood test that measures your average blood sugar levels over the past 3 months. Unlike a daily finger prick, it gives a big-picture view. A normal A1c is below 5.7%. For most diabetics, the target is below 7%. It is the gold standard for assessing long-term management.
Ketones | कीटोन्स
Basic Overview: Ketones are chemicals produced when the body breaks down fat for energy because there isn’t enough insulin to allow glucose into cells. High levels of ketones can lead to Diabetic Ketoacidosis (DKA), a serious and life-threatening condition. It is more common in Type 1 diabetes but can occur in Type 2 during severe illness.
Carb Counting | कार्ब काउंटिंग
Basic Overview: Carbohydrate counting is a meal planning technique for managing blood sugar levels. Instead of counting calories, you count the grams of carbohydrates in your meals. Since carbs are the primary nutrient that raises blood sugar, matching your insulin dose (for those on insulin) or your activity level to the number of carbs you eat leads to better control.
Frequently Asked Questions (FAQs) | अक्सर पूछे जाने वाले प्रश्न
1. What is the normal blood sugar level for a diabetic person?
For most diabetics, the target blood sugar level is 80-130 mg/dL before meals and less than 180 mg/dL two hours after starting a meal. However, these targets should be personalized by your doctor based on your age, duration of diabetes, overall health, and any existing complications. Individualized goals are essential for safe and effective management.
2. Can diabetes be cured permanently?
Currently, there is no cure for Type 1 or Type 2 diabetes. However, Type 2 diabetes can be put into remission through significant weight loss, strict dietary changes, and regular physical activity. Remission means maintaining normal blood sugar levels without medication for an extended period, but it requires ongoing lifestyle commitment to sustain.
3. Is honey better than sugar for diabetics?
Honey has a slightly lower glycemic index than white sugar but still contains glucose and fructose, both of which will raise blood sugar levels. While honey does offer trace antioxidants, it should be consumed in strict moderation. For optimal blood sugar control, it is best to limit all forms of added sweeteners, including honey, jaggery, and maple syrup.
4. How much water should a diabetic drink daily?
Staying hydrated is crucial for diabetes management. Aim for 8-10 glasses of water per day, approximately 2 to 3 liters. Dehydration can lead to higher blood sugar concentration because the kidneys retain fluid and glucose becomes more concentrated in the bloodstream. Water is the best choice, as sugary drinks and fruit juices can cause dangerous spikes.
5. Can stress cause high blood sugar?
Yes, stress is a significant contributor to elevated blood sugar levels. When you are stressed, your body releases hormones like cortisol and adrenaline, which signal the liver to release stored glucose into the bloodstream for a “fight or flight” response. This natural mechanism can cause blood sugar to rise even if you have not eaten anything. Managing stress through meditation, yoga, or deep breathing exercises is an essential part of diabetes care.
6. Is fasting safe for diabetics?
Intermittent fasting or prolonged fasting can be risky for diabetics as it increases the risk of hypoglycemia, or dangerously low blood sugar. If you are considering fasting for religious or health reasons, it is essential to do so only under strict medical supervision. Your doctor may need to adjust your medication dosages and timing to ensure safety during fasting periods.
7. What fruits should diabetics avoid?
Fruits with high sugar content like mangoes, grapes, chikoo (sapodilla), and ripe bananas should be eaten in very small portions or avoided altogether. Instead, opt for fruits that are high in fiber and lower in sugar, such as berries, apples with the skin, pears, and citrus fruits like oranges and grapefruit. Always pair fruit with a source of protein like nuts or yogurt to slow down sugar absorption.
8. Does drinking alcohol affect blood sugar?
Yes, alcohol can have a significant impact on blood sugar levels. It can cause delayed hypoglycemia, especially if consumed on an empty stomach, because the liver prioritizes metabolizing alcohol over releasing glucose. If you choose to drink, do so in moderation, always with food, and monitor your blood sugar closely. Beer and sweet wines also contain carbohydrates that can cause initial spikes.
9. What is insulin resistance and how do I reverse it?
Insulin resistance is a condition where your body’s cells do not respond effectively to insulin, requiring the pancreas to produce more insulin to manage blood sugar. It is the primary driver of Type 2 diabetes. Reversing insulin resistance involves losing excess weight, especially around the abdomen, engaging in regular physical activity, reducing intake of refined carbohydrates and processed foods, and getting adequate sleep.
10. Can I eat rice if I have diabetes?
Yes, you can eat rice, but the type and portion size matter greatly. Opt for brown rice, red rice, or basmati rice, which have a lower glycemic index than short-grain white rice. Limit your portion to about half a cup cooked, and pair it with plenty of vegetables and lean protein to slow down glucose absorption. Avoid sticky or glutinous rice varieties.
11. How does exercise lower blood sugar?
Exercise lowers blood sugar by increasing insulin sensitivity, meaning your cells become more efficient at using available glucose for energy. During physical activity, your muscles can absorb glucose directly without needing insulin. This effect can last for several hours after exercise, making regular physical activity one of the most powerful tools for diabetes management.
12. What are the symptoms of low blood sugar (hypoglycemia)?
Symptoms of hypoglycemia include shakiness, sweating, confusion, irritability, hunger, rapid heartbeat, dizziness, and in severe cases, loss of consciousness. It requires immediate treatment with 15 grams of fast-acting carbohydrates such as glucose tablets, half a cup of fruit juice, or a tablespoon of honey. After 15 minutes, recheck blood sugar and repeat if necessary.
13. Is ghee good for diabetes?
Ghee, or clarified butter, is acceptable in moderation for diabetics. It contains butyrate, a short-chain fatty acid that may help reduce inflammation and improve insulin sensitivity. However, it is calorie-dense, so limit intake to one to two teaspoons per meal. Avoid excessive consumption, as weight gain can worsen insulin resistance.
14. What is the best time to check blood sugar?
The most common times to check blood sugar are fasting, which is first thing in the morning after at least eight hours without food, and postprandial, which is two hours after the start of a meal. Checking at these times gives you insight into how your body handles glucose overnight and how well your medication and food choices are working.
15. Can lack of sleep raise blood sugar?
Absolutely. Lack of sleep increases cortisol levels and decreases insulin sensitivity, leading to higher blood sugar levels. Chronic sleep deprivation is also linked to increased appetite and weight gain, which further complicates diabetes management. Aim for seven to eight hours of quality sleep per night for optimal blood sugar control.
16. Are artificial sweeteners safe for diabetics?
Most artificial sweeteners such as stevia, sucralose, and aspartame are considered safe for diabetics in moderation as they do not raise blood sugar directly. However, some studies suggest they may alter gut bacteria and increase cravings for sweet foods. Stevia and monk fruit are natural zero-calorie options that are generally preferred.
17. What is diabetic retinopathy?
Diabetic retinopathy is a complication of diabetes that affects the eyes. High blood sugar damages the tiny blood vessels in the retina, the light-sensitive tissue at the back of the eye. This can lead to vision problems and, if left untreated, blindness. Annual comprehensive eye exams are essential for early detection and treatment.
18. Can I eat potatoes if I have diabetes?
Potatoes have a high glycemic index, meaning they can cause rapid blood sugar spikes. If you choose to eat them, eat them in small portions and preferably cooked and then cooled, such as in potato salad, as cooling converts some starch to resistant starch, which has a lower impact on blood sugar. Avoid mashed potatoes and french fries.
19. How do I manage diabetes while traveling?
When traveling, always carry your medication in your hand luggage, pack extra snacks to prevent hypoglycemia, stay hydrated, and wear a medical ID bracelet. Keep a letter from your doctor explaining your condition and medication needs. Monitor your blood sugar more frequently as changes in routine, activity levels, and food can affect your levels.
20. Is yogurt good for diabetics?
Plain, unsweetened Greek yogurt is an excellent choice for diabetics. It is high in protein and probiotics, which support gut health and can improve insulin sensitivity. Avoid flavored yogurts, which are often loaded with added sugar. You can add fresh berries or a few nuts for flavor and texture.
21. What is the difference between hyperglycemia and hypoglycemia?
Hyperglycemia is high blood sugar, typically above 180 mg/dL, with symptoms including excessive thirst, frequent urination, and fatigue. Hypoglycemia is low blood sugar, typically below 70 mg/dL, with symptoms including shakiness, sweating, confusion, and rapid heartbeat. Hyperglycemia requires insulin or exercise, while hypoglycemia requires fast-acting carbohydrates.
22. Can diabetes cause weight loss?
Yes, unexplained weight loss can be a symptom of uncontrolled diabetes. When the body cannot use glucose for energy due to lack of insulin or severe insulin resistance, it begins breaking down fat and muscle for fuel. This results in weight loss despite normal or increased food intake. If you experience this, consult your doctor immediately.
23. How often should I check my feet?
Diabetics should check their feet daily for cuts, blisters, redness, swelling, or any changes in skin color. Diabetic neuropathy can cause numbness, meaning you might not feel a small injury that could become infected. Use a mirror to check the soles of your feet, and report any non-healing wounds to your doctor promptly.
24. Is coffee bad for diabetes?
The effect of coffee on blood sugar varies by individual. For some, caffeine can cause a short-term spike in blood sugar. However, long-term studies show that moderate coffee consumption, especially unsweetened, may actually reduce the risk of developing Type 2 diabetes. If you drink coffee, avoid adding sugar or high-calorie creamers.
25. What is the role of Vitamin D in diabetes?
Low Vitamin D levels are associated with an increased risk of insulin resistance and Type 2 diabetes. Vitamin D plays a role in insulin secretion and sensitivity. While supplementation may help improve blood sugar control in those who are deficient, it is best to have your levels tested and discuss supplementation with your doctor.
26. Can I eat dates if I have diabetes?
Dates are very high in natural sugar and have a high glycemic index. If you crave them, limit yourself to one or two dates and pair them with a handful of nuts such as almonds or walnuts to slow down sugar absorption. Avoid consuming dates in large quantities or in dried form, which concentrates the sugar.
27. What is a CGM (Continuous Glucose Monitor)?
A Continuous Glucose Monitor is a wearable device that tracks glucose levels in real time, 24 hours a day, sending data to your smartphone or receiver. Unlike traditional finger pricks, CGMs provide trends and alerts for rising or falling blood sugar, helping you make immediate decisions about food, activity, and medication to prevent dangerous highs and lows.
28. How does smoking affect diabetes?
Smoking significantly increases the risk of cardiovascular disease, damages blood vessels, and worsens insulin resistance. Diabetics who smoke are at much higher risk for heart attack, stroke, kidney disease, and poor circulation leading to foot complications. Quitting smoking is one of the most important steps you can take for your health.
29. Is popcorn a healthy snack for diabetics?
Air-popped popcorn is a whole grain and a good source of fiber, making it a healthy snack option when prepared properly. Avoid butter-drenched movie theater popcorn or caramel-coated varieties, which are high in unhealthy fats and sugar. A small bowl of plain, lightly salted popcorn can satisfy cravings without spiking blood sugar.
30. What is the best breakfast for a diabetic?
The best breakfast for a diabetic is high in protein and fiber while low in refined carbohydrates. Examples include a vegetable omelet with a slice of whole-grain toast, oatmeal made with rolled oats and topped with nuts and berries, or Greek yogurt with seeds and a small amount of fruit. Avoid sugary cereals, pastries, and white bread.
31. Can I donate blood if I have diabetes?
Generally, people with diabetes can donate blood if their condition is well-controlled with diet or oral medications. Those on insulin are often restricted due to concerns about stable blood sugar levels during the donation process. Always check with the blood bank for their specific eligibility criteria before scheduling a donation.
32. Does eating too much sugar cause diabetes?
Eating too much sugar does not directly cause Type 1 diabetes. However, consuming excess sugar and calories contributes to obesity, which is a major risk factor for developing Type 2 diabetes. A diet high in sugary foods and beverages also promotes insulin resistance, making it harder for your body to manage blood sugar effectively.
33. What is the life expectancy of a diabetic?
With modern management, people with diabetes can live a long, healthy life. Life expectancy can be similar to that of non-diabetics if blood pressure, cholesterol, and glucose are well-controlled. The key is consistent management, regular check-ups, and early detection and treatment of any complications.
34. Are eggs good for diabetics?
Yes, eggs are an excellent source of high-quality protein and healthy fats. They have minimal impact on blood sugar and can help with satiety, preventing overeating later in the day. Studies suggest that regular egg consumption does not increase heart disease risk in diabetics when consumed as part of a balanced diet.
35. What is diabetic ketoacidosis (DKA)?
Diabetic ketoacidosis is a serious and potentially life-threatening complication that occurs when the body produces high levels of blood acids called ketones. It is more common in Type 1 diabetes but can occur in Type 2 during severe illness or stress. Symptoms include nausea, vomiting, abdominal pain, confusion, and fruity-scented breath. DKA requires immediate emergency medical treatment.
36. Can I eat pasta if I have diabetes?
Yes, you can eat pasta, but choose whole wheat or legume-based pasta for higher fiber content. Cook it al dente, meaning firm to the bite, as this results in a lower glycemic index than overcooked pasta. Keep portions small, about half to one cup cooked, and pair with plenty of non-starchy vegetables and lean protein.
37. How does menopause affect diabetes?
Menopause can cause fluctuations in estrogen and progesterone levels, leading to unpredictable blood sugar changes. Many women experience increased insulin resistance during perimenopause and menopause. Regular monitoring, adjusting medication as needed, and maintaining a healthy lifestyle become especially important during this transition.
38. What is the dawn phenomenon?
The dawn phenomenon is a natural rise in blood sugar that occurs in the early morning hours, typically between 4:00 a.m. and 8:00 a.m. This happens because the body releases hormones such as cortisol and growth hormone to prepare for waking, which signal the liver to release glucose. For diabetics, this can result in high fasting blood sugar levels.
39. Is it safe to get a tattoo if I have diabetes?
Yes, it is generally safe to get a tattoo if your diabetes is well-controlled. However, because diabetics have an increased risk of infection and slow wound healing, it is crucial to have your blood sugar within target range before and during the healing process. Choose a reputable, sterile shop and inform your artist of your condition.
40. Can weather affect blood sugar?
Yes, weather can affect blood sugar levels. Extreme heat can cause blood vessels to dilate, affecting insulin absorption and increasing the risk of dehydration and hypoglycemia. Cold weather can sometimes raise blood pressure and blood sugar due to stress on the body. It is important to monitor more frequently during extreme weather conditions.
41. What is the best oil for cooking for a diabetic?
Cold-pressed oils such as olive oil, mustard oil, avocado oil, and coconut oil are excellent choices for diabetics. They contain healthy monounsaturated and medium-chain fatty acids that do not contribute to insulin resistance. Avoid hydrogenated oils like vanaspati and repeatedly reused frying oils, which contain unhealthy trans fats.
42. How long after eating should I walk to lower my sugar?
A 10 to 15 minute walk immediately after meals, known as a postprandial walk, is highly effective for lowering blood sugar. This allows your muscles to absorb glucose directly from the meal, preventing a sharp post-meal spike. Even a short walk can make a significant difference in glucose control throughout the day.
43. Can diabetes affect my kidneys?
Yes, diabetes is a leading cause of kidney disease, known as diabetic nephropathy. High blood sugar damages the filtering units of the kidneys over time, leading to protein leakage and reduced kidney function. Regular urine tests for microalbumin and blood tests for creatinine are essential to detect kidney damage early.
44. What is the Somogyi effect?
The Somogyi effect is a phenomenon where a low blood sugar episode during the early morning hours causes the body to release counter-regulatory hormones, resulting in a rebound high blood sugar by morning. It is often confused with the dawn phenomenon. Differentiating between the two is important for proper medication adjustment.
45. Can I drink milk at night if I am diabetic?
Milk contains lactose, a natural sugar that can raise blood sugar levels. If you drink milk at night, opt for a small cup of low-fat milk or unsweetened plant-based milk such as almond milk. Avoid adding sugar or malted drinks like Horlicks or Bournvita, which can cause significant spikes in blood sugar before sleep.