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Jun 24, 2023 · One tablespoon of peanut butter (15 grams) and celery. A hard-boiled egg. Five baby carrots. Light popcorn, 3/4 cup (approximately 6 grams) Salad greens with cucumber and a drizzle of oil and vinegar. If you take insulin or other diabetes medications, you may sometimes need to snack before bedtime to treat or prevent low blood sugar ...
- Overview
- What’s a shift worker to do?
•Researchers say eating at night can disrupt blood sugar levels and increase the risk of type 2 diabetes.
•Previous studies have shown that having meals in the evening can cause weight gain and increase the risk of cardiovascular disease.
•Experts say people who work night or overnight shifts should try to eat meals at as close to “normal” times as possible.
•They add that what you eat is also important, so making healthy food choices is essential.
Eating at night, out of sync with your body’s natural circadian rhythms, could put you at risk for diabetes, according to researchers from Brigham and Women’s Hospital in Boston.
That in itself isn’t new.
For people on a regular daytime work schedule, the advice here is simple: Stick to eating during the day, eat a balanced diet, and try to avoid late-night snacking.
But for the 23 million Americans who work late night or irregular shifts, the answer is not so simple.
Galina Kinel, a registered nurse based in New Orleans who has worked 7 p.m. to 7 a.m. shifts several days per week for years, said switching to eating meals during the day was difficult to do.
“If I didn’t sleep until at least 3 or 4 p.m. [after coming off shift], I would feel awful, so I think it would be difficult to eat during the day,” she told Healthline.
Here’s how she described her schedule:
“I would wake up around 4 and eat a light meal before coming into work, maybe a salad or small sandwich. I had a coffee around 7 p.m. and another one around midnight if I was lagging. My lunch would be around 1 to 2 a.m. and then I’d eat maybe a small snack around 4 to 5 a.m., because that’s when I would get sleepy.”
- Christopher Curley
May 9, 2024 · Late-night eating can disrupt your sleep and negatively impact metabolic health by causing larger blood sugar spikes and reduced insulin sensitivity, potentially increasing the risk of metabolic syndrome and Type 2 diabetes. Eating your last meal closer to bedtime may lead to impaired fat metabolism, lower post-meal metabolic rates, and higher ...
- Low-fat cheese and whole wheat/whole grain crackers. Low-fat cheese is a good source of protein, while whole-wheat crackers add dietary fibre. Choose a healthier type of unprocessed cheese for your bedtime snack.
- Vegetables and hummus. Non-starchy vegetables – such as carrot and celery sticks, cherry tomatoes and cucumber slices – are a great choice. They are very low in calories, fats and carbohydrates, and are full of vitamins and minerals.
- Sliced apple and peanut butter. Apples provide a range of vitamins, minerals and antioxidants, while peanut butter is rich in protein, fibre and healthier fat.
- Healthy nuts. Almonds, cashews and walnuts contain plenty of vitamins, minerals and healthier fats. They are also a good source of protein, which will help keep you feeling fuller for longer.
Aug 27, 2021 · Don’t make a habit of eating too late at night. Similarly, your last meal might be moved intentionally earlier too, say 5-6 p.m. A 2020 observational study at Johns Hopkins Bayview Medical Center found that adult subjects who ate late at night (10 p.m.) burned as much as 10 percent less fat when compared to those who ate an early (6 p.m.) dinner—and late eaters had almost a 20 percent ...
Mar 6, 2023 · Late-night snacking: Is it okay if you have diabetes? The topic of nighttime eating can be complicated, and like other eating questions, depends on a multitude of factors. Anhalt said that it’s not so much a concern of what will happen overnight, but rather the lack of information people have about nighttime blood sugars. After all, it’s ...
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Nov 7, 2022 · New research identifies how late night eating leads to weight gain and type 2 diabetes. Recent research has shined a light on the mechanism behind how eating late at night is associated with weight gain and diabetes. Although the link between sleep, obesity and the time at which people eat is recognised, it is “poorly understood”, with ...
