In today’s time when most people are night owls, late-night snacking has become a normal thing. If you had your dinner around 8 or 9 pm, it is natural to feel hungry at 1 am. Usually, late dinners and late-night snacking are not considered a healthy habit. It’s bad for your blood sugar and may lead to obesity and other ailments.
To avoid these negative effects it’s important to choose your late-night snack wisely. What is worrisome is that most people eat high-fat, high-sugar junk foods when they snack. This not only increases your calorie intake for the day but also puts a load on your body’s digestive system and metabolism when you are sleeping. Late-night snacks can be satisfying and healthy, but it’s essential to choose options that won’t disrupt your sleep or add unnecessary calories.
Here are some tips for healthy and satisfying late-night snacks:
- Keep a watch on portion control – One of the major problems with late-night snacking is overeating. People overeat snacks while watching shows or browsing their phones late at night. Opt for small portions to satisfy hunger without overeating. This can help prevent discomfort and heaviness before bed. Take out the portions in a bowl to eat and do not refill. Avoid eating directly from the big pack.
- Focus on protein and fiber – Protein and fiber-rich snacks can help keep you feeling full and satisfied. Consider options like yogurt, paneer, nuts, boiled chana or sprouts salad, fruit salad, and green salad with mint chutney or hummus dip. Walnuts and pistachios can be good snacking choices. Dahi or yogurt contains gut-friendly probiotics and protein to help you feel full and stabilize blood sugar. Popcorn can be a better choice than potato chips when it comes to snacking.
- Avoid heavy, spicy, and high sodium foods – Heavy, greasy, or spicy foods can cause indigestion and disrupt sleep. Eating spicy foods at bedtime can increase your heart rate, making it difficult to fall asleep. It can also increase the chances of acid reflux and gassiness throughout the night. High-salt foods like chips, French fries etc may not be a good idea. Roasted sweet potato is a great alternative to French fries. Stick to lighter options that are easier on your stomach.
- Limit sugar and caffeine – Avoid sugary snacks and caffeinated beverages, as they can interfere with your ability to fall asleep. Too much coffee, tea, or chocolate at night should be avoided. If you are working late at night and want to keep yourself awake, a small cup of tea/ coffee or a small dark chocolate may be fine. Help yourself by washing your face and drinking water rather than gulping mugs of coffee. Choose snacks with minimal added sugars, or opt for naturally sweet options like fruit.
- Choose whole foods – Opt for whole, minimally processed foods whenever possible. Fruits, vegetables, whole grains, and lean proteins make nutritious late-night snack choices. Fruits like bananas, apples, oranges, melons, pineapple, grapes, and pears can be excellent late-night snacks that are both filling and nutritious. Choose homemade over packaged foods for snacking.
- Stay well hydrated – Sometimes thirst can be mistaken for hunger. Before reaching for a snack, try drinking a glass of water to see if that helps. Beverages like fruit juice, lemonade, milkshakes, and turmeric milk may also be considered.
- Plan your snack – If you know you are prone to late-night snacking, plan by having healthy options available. Pre-cut fruits and veggies, portioned-out roasted nuts, and seeds, dry fruits, roasted makhanas, and yogurt cups can be convenient choices. You may prepare some oatmeal, smoothie, or chia pudding in advance rather than making an instant noodle at night. If you know that you will be staying up late at night, it’s smart to plan your snack rather than grabbing something quick at the last moment.
- Mindful eating is extremely important – Take the time to enjoy your snack mindfully. Sit down, savor each bite, and pay attention to your body’s hunger cues. Eating this way is more satisfying and less likely to lead to overeating. Avoid mindlessly munching while watching TV or computer.
- Be mindful of the timing of eating -Timing is a very important factor in late-night snacking. Try to have your snack at least an hour before bedtime to allow for digestion. Eating too close to bedtime can disrupt sleep quality.
- Listen to your body – Each body is different. Pay attention to how different types of snacks make you feel. If certain foods consistently leave you feeling uncomfortable or restless, try swapping them out for lighter options. Some people get aches and pains if they eat yogurt or dahi at night. You may avoid such foods if it doesn’t suit your body.
There are some foods that you should strictly avoid for late light snacking. Foods like pizzas and burgers are just a click away with the numerous food delivery apps available these days. The acidic sauces, fried patties, and high-fat cheese that pizzas and burgers are made of may cause you to wake up with a stomach ache. High-sugar ready-to-eat cereals which are readily available in our kitchen must also be avoided. Corn flakes with milk can be considered instead of choosing chocos. Also, avoid picking pieces of cake or mithais from the refrigerator.
If you’re trying to lose weight or manage diabetes, be extra careful of your late-night snacks to check if your calorie or carb limit for the day is exceeding and causing any harm to your health.
To summarize, it is best to sleep early and have an early dinner for your system to function best, But if your work or study routine doesn’t allow that, you may add a small late-night snack mindfully, keeping in mind the points discussed above, This will help you feel satisfied at night without compromising on your digestion, sleep and overall health. Also, eat a well-balanced, protein and fiber-rich diet during the day to curb late-night munching.