Can a simple food combination help overcome cravings for an evening snack and even control blood sugar spikes? Dietitian Sheenu Sanjeev recently detailed a case of a woman whose “biggest challenge” wasn’t meals but her “evening sugar cravings.” “Every day at 5 pm, she would reach for biscuits, namkeen, or something sweet, and her blood sugars would spike for hours. No matter how clean her meals were, these cravings kept sabotaging her HbA1c. Until we made one tiny swap. Instead of reaching for processed snacks, I asked her to try my diabetes-stable protein snack: Roasted chana + a cube of paneer + cinnamon tea,” said Sheenu.
High protein + fibre stabilises blood sugar Cinnamon improves insulin sensitivity Slow-digesting carb kills cravings Keeps you full for 3–4 hours, she said.
“Within 7 days, her cravings dropped. Within 4 weeks, her fasting sugar normalised. Within 3 months, her HbA1c dropped by 2.8 points — without extreme diets, without medicines, without guilt. Most diabetics try to ‘eat less’ or ‘cut sugar,’ but the real magic happens when you balance your meals, not fight your cravings. Your body isn’t weak, it’s just under-fueled. Once you support it with the right nutrients, healing becomes effortless,” said Sheenu.
Dt Amreen Sheikh, chief dietitian at KIMS Hospitals, Thane, noted that evening cravings often arise from long gaps between meals, insufficient protein, poor sleep, or daily stress. “When the body lacks fuel, it naturally looks for quick energy, usually in the form of sugar or refined carbs,” said Sheikh.
Yes, this kind of snack can be beneficial, Sheikh said. “Roasted chana provides fibre and slow-digesting carbs, while paneer adds protein and fat, which slow down glucose absorption and help keep you full. When eaten in appropriate portions, these combinations can prevent sharp sugar spikes and reduce the urge to overeat later,” said Sheikh.
Cinnamon may slightly improve insulin sensitivity for some people, but it is not a stand-alone treatment. “Herbal or cinnamon tea can help curb mindless snacking by offering warmth and fullness, especially in the evening, but expectations should stay realistic,” said Sheikh.
While picking the right snacks can definitely help with better control, Sheikh contended that no single snack can magically lower HbA1c on its own. “HbA1c shows average blood sugar control over 2 to 3 months and improves due to a mix of balanced meals, regular activity, stress management, sleep, and sometimes medication,” Sheikh said.
The focus should be on balance, not restriction. “A good snack includes protein, fibre, and healthy fats. Portion size is important, and snacks should fit into the overall daily meal plan rather than being treated as a quick fix,” said Sheikh.
Instead of chasing extreme results, people should aim for consistency. “Structured meals, planned snacks, regular timing, and adequate nutrition can naturally reduce cravings. Sustainable diabetes control comes from supporting the body, not fighting against it,” said Sheikh.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.