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Oct 30, 2023 · According to the 2020 article, consuming large or sugary snacks close to bedtime can disrupt your sleep pattern, causing you to wake often throughout the night. Avoid caffeine, sugary treats and high-calorie snacks before bed to enhance sleep quality.
- What Experts Say About Late-Night Snacking
- Late-Night Snacking Pros and Cons
- 5 Best Late-Night Snacks
- 5 Worst Late-Night Snacks
- The Bottom Line
"If you're hungry at night, you should eat something," says Sarah Pflugradt, Ph.D., RD, a family nutrition expert. "Eating at night will not slow down your metabolism, and if you're smart about snacking, you won't gain weight either. Do a mental inventory of what you've eaten throughout the day and see what you've missed. Most often, it's going to ...
While Pflugradt says that snacking in the evening may not be a bad thing, you may also hear that you shouldn't eat after 8 p.m. or that if you're going to eat later in the day, you should only eat certain foods. According to 2020 research in Proceedings of the Nutrition Society, it may be timing, quality of food and quantity of food that affect whe...
1. String Cheese
"A part-skim mozzarella cheese stick is a great late-night snack. It contains about 100 calories and 7 grams of protein. Protein is an important factor for any late-night snack because it keeps you feeling full," says Lauren Kaufman Aronson M.S., M.Ed., RD, CDN,a pediatric endocrinology dietitian at the Children’s Hospital at Montefiore. "Or make a mini cheese board," adds Pflugradt, "A mini cheese board can help you feel like you are getting a pretty substantial snack." A mini cheese board c...
2. Nuts
"Walnuts are an awesome late-night snack because they naturally contain melatonin, a compound that supports healthy sleep," says Lauren Manaker, M.S., RDN, LD, CLEC. "Plus, walnuts naturally contain magnesium, a mineral that can help calm nerve activity and help people get some healthy shut-eye," Manaker adds. According to a 2022 study in the Journal of Food Composition and Analysis, walnuts contain the highest amount of melatonin of all nuts. This study also found that raw walnuts have highe...
3. Greek Yogurt with Fruit
"Greek yogurt contains gut-friendly probiotics and protein to keep you full and stabilize blood sugar," says Lisa Young, Ph.D., RDN, author ofFinally Full, Finally Slim. Young suggests pairing yogurt with tart cherries, which are rich in melatonin. Berries are a great option, too, because they are high in fiber. Rebecca Clyde, M.S., RDN, CD, a cooking-for-one expert at Nourish Nutrition, suggests making a peanut butter Greek yogurt dip. "Dip crunchy celery, apples or graham crackers into it f...
1. Pizza
We love pizza and it can be a healthy choice for any other time of the day—just not at bedtime. "The acidic sauce and high-fat cheese that pizza is made of may cause you to wake up with a stomachache," says Smith. "Most traditional pizza options offer significant fat and calorie amounts, which may contribute to weight gain if eaten in excess at snack time." Fat is digested slowly, so high-fat foods can lead to acid reflux, which is exacerbated if you lie down shortly after eating. Traditional...
2. High-Sugar Cereals
If you know, you know. There's definitely a nighttime cereal eaters club—because what's not to love about cereal? And while a low-sugar cereal may be a healthy bedtime snack option, cereal higher in sugar might not be. "Eating cereal containing high amounts of added sugar right before bed can cause a spike in your blood sugar and increase insulin levels, causing you to wake up feeling hungry," explains Smith. "Cereal can be a suitable snack prior to bedtime, but choose high-fiber, lower-sugar...
3. Chips
Did you know that there are about the same number of calories in 3 cups of popcorn as in just 12 chips? And who eats just 12 chips? Chips are one of the worst offenders at night because they contain very few nutrients—no fiber and no protein, with some fat from the oil. They are mostly refined carbohydrates, which aren't great for you, especially at bedtime. Swap the chips for popcorn or whole-grain crackers instead.
It's OK to eat after dinner—just choose foods with fiber, protein and healthy fat instead of sugary, greasy foods. Take a look at our Healthy High-Protein Snacksfor additional late-night snack ideas. And, if you're trying to lose weight or manage diabetes, take an inventory of your late-night snacks to determine if they could be pushing you over yo...
- Your Weight Might Go Up. Eating at night isn't inherently unhealthy as long as you're picking nutritious foods and staying within your daily caloric needs.
- Your Digestion May Suffer. You digest best when you're upright and gravity can help move food down through your digestive system, according to the Mayo Clinic.
- Your Blood Sugar Might Change. Another reason why it may be bad to eat late at night is because processed, high-carb foods can cause unhealthy blood sugar spikes, especially for people with diabetes, according to the Mayo Clinic.
- Your Growth Hormone Levels Might Go Down. Your pituitary gland secretes human growth hormone (HGH), which helps children grow and builds and repairs tissue like muscles and bones throughout your life, according to the Mayo Clinic.
Jan 15, 2024 · You may find yourself eating a nighttime snack now and then. And late-night snacking often involves consuming junk and processed foods, which can interfere with your digestive and sleep processes. Read on to know what happens to your body when you binge on a snack late at night every day.
Aug 23, 2019 · What the science has to say about your bedtime snacks, and whether eating at night is bad for your digestion, sleep, or weight.
Oct 4, 2022 · While popular healthy diet mantras advise against midnight snacking, few studies have comprehensively investigated the simultaneous effects of late eating on the three main players in weight regulation and thus obesity risk: regulation of calorie intake, the number of calories you burn, and molecular changes in fat tissue.
WHEN: Reflect on a typical day: what hours of the day between meals might you feel hungry or tend to grab extra food? WHY: If snacking occurs frequently, determine if you are truly hungry or eating because of an emotion (bored, stressed, tired, angry, etc.).
