Madeleine Hull
Late-night snacking has long been associated with negative health effects, particularly weight gain. However, newer studies suggest that a small, nutrient-rich snack can improve sleep quality without causing weight gain. The key factors to consider are the timing, quality, and quantity of the snack. Spicy, fatty, fried, and sugary foods should be avoided, as they can cause indigestion and disrupt sleep. Instead, opt for snacks that are high in protein and fibre, such as nuts, yogurt, or a mini cheese board.
| Characteristics | Values |
|---|---|
| Effect on weight | Late-night snacking may be linked to having extra body weight, but this depends on the quality and quantity of food consumed. |
| Health effects | There is some evidence that late-night snacking may have negative health effects, but the research is limited. |
| Recommended snacks | Fruits, vegetables, dairy, protein-rich foods, nuts, whole grains, and low-calorie options are recommended for late-night snacks. |
| Timing | It is generally recommended to avoid eating late at night, but it is more important to maintain a consistent eating schedule throughout the day. |
| Calories | Aim for snacks with fewer than 200 calories to avoid weight gain and negative health effects. |
| Nutrients | Focus on protein and fiber to keep blood sugar levels stable and maximize nutrient intake. |
| Sleep | Some snacks, such as cherries, bananas, almonds, yogurt, and oatmeal, contain compounds that may help improve sleep quality. |
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What You'll Learn
A late-night snack can be healthy and nutritious
Late-night snacks have a bad reputation, and it is true that eating too late at night can make it harder to manage your weight. However, if you are truly hungry, a late-night snack can be healthy and nutritious.
Firstly, it is important to be mindful of what you are eating and how much. A small, nutrient-rich snack with fewer than 200 calories is generally fine. You can also prepare whole grains in advance and store them in your fridge for a few days. A 3/4-cup (175g) serving of cooked oatmeal made with water averages 124 calories. You can stir in 1/4 cup (61g) of non-fat Greek yoghurt for protein. Just about any cooked whole grain can be combined with milk or other toppings for a healthy late-night snack.
You can also try a couple of handfuls of homemade trail mix, which can include nuts, seeds, and popcorn. Just be sure to avoid using nuts or other foods with high sodium content, as these can make it harder to fall asleep.
Dietitians recommend pairing low-fat cottage cheese with fruit and nuts for a late-night option that provides protein, fat, and fibre, all nutrients that support weight-loss goals. A part-skim mozzarella cheese stick is another great late-night snack, containing about 100 calories and 7 grams of protein.
If you are craving something sweet, cherries are a good option, as they are full of fibre, vitamins, and minerals, and also contain melatonin, a compound that helps with sleep. Bananas with almond butter are another option, as they will also increase your body's melatonin levels and are only about 190 calories.
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Snacking on protein and fibre-rich foods can help
Fibre-rich foods include wholegrains such as wholemeal bread, wholewheat pasta, oats, wholegrain rice, wholewheat couscous, quinoa, and popcorn. Vegetables are also an excellent source of fibre, especially if you keep the skin and peel on potatoes and carrots. Fruits are too, and they have the added benefit of being high in water content, which can add bulk to your diet without adding many calories.
For protein, you can opt for meats such as chicken and beef, or fish like haddock, salmon, mackerel, and sardines. If you don't eat meat or fish, milk, cheese, yoghurt, and eggs are all high-protein foods. Nuts and seeds are also rich in both protein and fibre—try almonds, Brazil nuts, peanuts, pumpkin seeds, or sunflower seeds. Pulses, such as lentils, beans, and peas, are another good source of both protein and fibre.
If you're looking for a late-night snack, a small, nutrient-rich snack with less than 200 calories is generally fine. You can try a part-skim mozzarella cheese stick, which has about 100 calories and 7 grams of protein, or make a mini cheese board with a few whole-grain crackers, grapes, and cucumber sticks. A cup of edamame is another good option, providing about 18 grams of protein, and fruits like bananas, kiwis, and tart cherries may help you sleep better.
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Spicy, fatty, and fried foods should be avoided
It is recommended to opt for snacks that are rich in protein and fibre, as these provide staying power and help keep blood sugar levels stable. For example, a part-skim mozzarella cheese stick is a great late-night snack, providing about 100 calories and 7 grams of protein. Similarly, a mini cheese board with cheese cubes, whole-grain crackers, grapes, and cucumber sticks can be a substantial and nutritious snack.
If you're looking for something sweet, dried cherries, bananas, and nuts are good options. These foods contain melatonin, a compound that supports healthy sleep. Bananas with almond butter, in particular, provide melatonin and healthy fats, vitamin E, and magnesium. Additionally, yogurt is a good source of protein and calcium, which has been linked to better sleep.
It's important to remember that the timing, quality, and quantity of food can all affect whether late-night snacking has positive or negative health effects. Eating more calories than your body needs can lead to weight gain over time. So, while it's okay to indulge in a late-night snack, choosing nutritious options and watching your portion sizes are key to maintaining a balanced diet.
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Eating late at night may negatively impact your health
However, eating a large meal late at night can lead to heartburn and bloating, which will negatively impact your sleep. Eating more calories than your body needs can also lead to weight gain over time. Research has shown that late-night eaters tend to consume 40% of their daily calories after 6 pm, and these calories are often higher in sugar and fat and lower in fiber and protein.
To avoid negative health impacts, choose a snack that is low in calories and rich in nutrients. For example, fruit, eggs, edamame, or a handful of nuts or seeds are all healthy options. If you want something more filling, half a sandwich on whole wheat bread is a good choice, as whole grains are digested more slowly and will keep you feeling full for longer.
It is also important to avoid snacks that are high in sugar, fat, and spice. These can cause indigestion and disrupt your sleep, which may make weight loss more difficult. Instead, opt for snacks that are high in protein and fiber, as these will keep blood sugar levels stable and provide a sense of fullness. Some good options include Greek yogurt with fruit, a mini cheese board, or a smoothie.
In summary, while eating a small, nutrient-rich snack late at night is generally fine, consuming large meals or snacks high in sugar and fat can negatively impact your health by disrupting your sleep and leading to weight gain.
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A small, nutrient-rich snack is generally fine
It is generally agreed that a small, nutrient-rich snack is fine to have at night. The key is to be mindful of your body's signals and not to overdo it. If you are truly hungry, a small snack with less than 200 calories is a good option. This can benefit your cardiovascular and metabolic health and promote muscle protein synthesis.
When choosing a late-night snack, opt for something that is nutrient-dense and will provide you with a good source of protein and fibre. For example, a part-skim mozzarella cheese stick is a great option as it contains about 100 calories and 7 grams of protein. Protein will keep you feeling full and satisfied for longer. Pairing a couple of cheese cubes with some whole-grain crackers, grapes and cucumber sticks will also provide you with calcium and fibre.
Dietitians recommend pairing low-fat cottage cheese with fruit and nuts for a late-night snack. This combination provides protein, fat and fibre, all of which are important for supporting weight-loss goals. Greek yoghurt is another great option as it is a good source of protein and calcium, which can help you sleep better. Top it with some cherries, raspberries or blueberries for an extra boost of melatonin, or add some honey for sweetness.
If you're craving something crunchy, reach for a handful of nuts. Nuts are a great source of healthy unsaturated fats and melatonin. Walnuts, in particular, are an excellent late-night snack as they naturally contain melatonin, which supports healthy sleep. Just be mindful of your portion sizes, especially if you're watching your weight, as nuts are calorie-dense.
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Frequently asked questions
It depends on what you eat. If you're hungry at night, you should eat something. Eating at night will not slow down your metabolism, and if you're smart about snacking, you won't gain weight either. A small, nutrient-rich snack with fewer than 200 calories is generally fine.
Some good late-night snacks include:
- Greek yogurt with cherries or raspberries
- Low-sugar, high-fibre cereal
- Whole wheat bread with peanut or almond butter
- Cottage cheese with fruit and nuts
- Eggs
- Edamame
- Walnuts
- Bananas
- Almonds
Some foods to avoid late at night include:
- Spicy, fatty, or fried foods
- Foods with a lot of added sugars
- Tea and soda with caffeine
- Carbonated drinks
- Greasy foods
