Hunger can disrupt a good night's sleep, and a hearty dinner also keeps us awake. That's why nutritionists have suggested 9 snacks that can be eaten late at night without a bad conscience.
You must have read many times that it is not recommended to eat before dinner, but what if you are hungry? Dietitians Abby Langer and Despina Hyde have therefore decided to compile a list of foods that can be eaten late at night, when the stomach is growling tirelessly or when you just want to have a snack while watching a movie or series.
To begin with, they state that it is a myth that we will not burn the calories we consumed before bed. "Of course, the metabolism slows down a bit, but it doesn't stop working," says Langer. If your goal is to stabilize your body weight or if you are losing weight, then of course it is recommended to eat larger meals during the day when you are more active, but in general it is the total number of calories consumed is more important than when you eat them. Especially if you are hungry in the evening and decide on a reasonable snack that satisfies hunger and does not violate the rules of a healthy diet.
If you are hungry, you must eat, no matter how late it is
"If you go to bed hungry, you won't sleep, or you'll sleep very poorly, which is probably even worse." says Langer. However, if you notice that you are almost always hungry before bed, it probably means that you are not eating enough during the day. You may be eating too few calories or not getting enough protein to keep you feeling full, causing you to overeat late at night.
If you're going to eat before bed, choose a relatively light meal and then stay awake for a while
Avoid overeating, as your body will have to work harder to metabolize it, which could actually keep you up. However, if there is no other way due to life's schedule and obligations, Hyde advises a meal consisting of approx 40 percent vegetables, 40 percent carbohydrates and 20 percent protein.
Also, don't go to bed right away here either. Spend some time sitting down, reading a book or watching TV, doing the dishes or doing something else. This will reduce the risk of indigestion or acid reflux, Hydova says.
Avoid fatty, spicy, too sweet and caffeine
Capsaicin, found in hot peppers, can cause indigestion and discomfort, which can disrupt your sleep. Food with a lot of oil or fat (for example, fried food) will take a long time to digest, and when you lie down, reflux can occur, Hydova points out.
Sugar is also not good for sleep, so try to avoid things with a lot of added sugar, like candy or chocolate. If you really want something sweet, a better option is to eat something with natural sugar, such as fruit and dairy products.
A good nighttime snack contains about 200 calories with complex carbohydrates and protein
"Complex carbohydrates like whole grain bread are great because they release serotonin when digested, which helps you calm down," says Langer. And adding some protein will keep you full until breakfast. Hydova suggests that you sleep a large glass of water or a cup of hot tea (decaffeinated), to make you feel full and hydrated.
At the end, Langer and Hyde include a list of late-night snack and meal options to try when you're hungry late at night.
So it is recommended that you eat:
- fiber-rich cereals and milk
- avocado or hard-boiled egg on a cracker
- banana with peanut butter
- fruit and nuts of your choice
- Greek yogurt with cereals and fruit
- cheese on a cracker with the addition of spices as desired
- whole wheat toast with nut butter
- pistachios
- cottage cheese
