Love a good midnight snack? You’re not alone. Up to 59% of adults consume calories after 9 p.m., with comfort foods like ice cream and chips being the most popular choices. However, frequent midnight munchies can have negative effects on your health.
Research suggests that snacking late at night may increase your risk of dying from all causes, cancer, and diabetes. This risk disappears when nighttime eating consists of low-energy-density foods, such as fruits and vegetables.
Eating late at night is also associated with an increased likelihood of being overweight or obese, high blood pressure, metabolic syndrome, cardiovascular disease, inflammation, GERD, and disrupted sleep. However, nibbling at night may help preserve and build muscle in older adults and athletes, especially when that snack features protein.
Here are 5 healthy midnight snack options:
1. Greek yogurt: Rich in magnesium and leucine, which promotes muscle protein synthesis, making it an excellent choice for older adults and athletes.
2. Roasted nuts: Packed with healthy fats, protein, magnesium, and tryptophan, providing sleep-supporting and satiating nutrients to curb hunger at night.
3. Cottage cheese with honey: Contains tryptophan, which supports melatonin production, while honey provides natural sweetness without causing a blood sugar spike.
4. Kiwi: A source of melatonin and rich in vitamin C, which fights inflammation and may improve sleep duration and quality.
5. Edamame: Rich in tryptophan and high-quality protein, making them an excellent choice to support sleep, curb hunger, and build muscle overnight.
On the other hand, certain foods can set you up for a poor night’s sleep. Avoid fatty foods like french fries and cake, acidic foods like tomatoes and citrus, caffeine-containing foods and beverages, and high-sodium foods like canned soups and pickles before bedtime.
Source: https://www.yahoo.com/lifestyle/love-a-good-midnight-snack-5-healthy-options-that-wont-mess-with-your-sleep-110040334.html