To combat night hunger.. filling meals without regret | Lifestyle

Are you feeling extremely hungry in the middle of the night? Do you reach for the fridge for a snack to satisfy your craving? Eating a snack before bed may seem like a no-brainer, but did you know that this habit can have a major impact on your health? While some believe that eating at night leads to weight gain and sleep disturbances, others believe that choosing healthy meals can be beneficial.

Nighttime Snacks: Benefits and Harms

Eating snacks in the evening isn’t necessarily harmful. We often hear advice to avoid eating after 8 p.m. or to choose certain foods when eating late, but scientific studies point to more complex factors.

A 2020 study published in Proceedings of the Nutrition Society found that the health effects of eating nighttime meals depend largely on the timing, type, and quantity of food.

In another 2019 study published in the journal Obesity, women who ate dinner late or snacked before bed were more likely to be overweight or obese, suggesting that meal timing may have a significant impact on weight.

In addition to weight gain, late-night meals can have other negative health effects. A recent 2024 study published in the journal Nutrition & Diabetes, which included more than 40,000 participants, showed that eating after 11 p.m. increases the risk of death from diseases such as cancer and diabetes.

The results showed that eating late can lead to consuming more calories with a focus on nutrient-poor foods, which negatively affects blood sugar control and weight gain over time.

However, this shouldn’t stop you from snacking if you feel hungry before bed, especially if your dinner is small or early. To avoid negative effects, it’s best to choose snacks that are rich in nutrients, such as foods that contain protein, fiber, and healthy fats. This combination helps control blood sugar and keeps you feeling full longer.

Best Bedtime Snacks

• Vegetables and fruits:

Vegetables like carrots, tomatoes and cucumbers, along with your favourite fruit like apples or bananas, make a quick and easy snack that’s perfect for a mid-night snack, plus they’re high in fibre and easy to digest.

Yogurt contains probiotics, which are a natural barrier to defend the health of the intestines, and helps control the symptoms of many digestive disorders, such as constipation, diarrhea, gas, and bloating. It also contains proteins that are beneficial to the intestines and give a feeling of fullness and stability in blood sugar levels.

If you’re craving a salty, crunchy snack after dinner, popcorn is a great option. It’s high in fiber, which helps keep you feeling full until morning. Just be sure to watch the amount of added salt, and be careful with oils or butter, to ensure your meal stays healthy and light.

Nuts are a rich source of healthy fats, in addition to containing fiber and protein, which helps you feel full for longer periods.

In 2022, a study showed that pistachios and walnuts in particular contain high levels of melatonin, a hormone responsible for regulating the sleep-wake cycle, which contributes to improving the quality of sleep. For maximum benefit, it is preferable to choose unsalted nuts to reduce sodium intake.

Cheese is a great option when you’re feeling very hungry, thanks to its high calorie and protein content. It can be turned into a complete meal when eaten with fresh vegetables.

However, it is preferable to choose natural, low-sodium cheeses, and stay away from processed types that often contain unhealthy fats, to ensure a nutritious and balanced meal.

Nutritionist Marissa Mechoulam stresses the importance of choosing snacks that contain protein and fiber to ensure feeling full throughout the night. She recommends mixing food ingredients to achieve the perfect balance, such as eating yogurt with nuts, cheese with vegetables, or popcorn with fruit. She also warns against consuming meals high in fat and sugar in the evening, as they can negatively affect health and sleep.

Meals not recommended to eat before bed

• Fatty and fried foods:

Fatty foods and acidic sauces, such as pizza, burgers, etc., can lead to stomach pain upon waking up and weight gain if consumed in excess. Because fats are slowly digested, stomach acid reflux can occur, especially when lying down after eating, causing heartburn and making it difficult to sleep. The refined carbohydrates found in these foods also negatively affect blood sugar stability.

• Foods rich in sugars:

Eating sugary foods at night can disrupt sleep due to increased energy, fluctuating blood sugar levels, and disrupted sleep hormones. It’s normal to crave sweets after dinner, especially if your meals are unbalanced throughout the day. You can satisfy your cravings in a healthy way by eating fruit or dark chocolate instead of sweets that contain added sugars and are low in nutritional value.

• Spicy foods:

Eating spicy foods before bed can raise your heart rate and make it harder to sleep, and it can increase your risk of acid reflux and digestive problems. So, it’s best to avoid spicy foods at night and opt for snacks like hummus or popcorn, or eat a spicy dinner early so it can be digested well before bed.

How do you make sure you don’t wake up hungry?

To overcome sudden hunger at night and maintain a balanced diet, you can follow some simple strategies.

Firstly, Eating meals rich in protein, fiber, and healthy fats throughout the day helps regulate sugar levels and keep you feeling full longer.

secondly, Drinking water can relieve hunger caused by dehydration. Regular exercise also improves metabolism and reduces cravings for unhealthy foods.

Finally, good sleep is important for appetite control, as lack of sleep leads to disturbances that increase the likelihood of eating at night.

When you feel hungry at night, it is better to choose light, healthy meals rich in fiber and protein instead of foods rich in sugar and fat.