Many people say that you should never eat at night. You’ve probably heard all kinds of warning stories about the risk of weight gain, worsening sleep quality, and the general “bad” factors that accompany late-night snacks. In fact, whenever you’ve given in to late-night snacking, you’ve likely felt guilty about doing it. But what if that information was not entirely correct?
In fact, eating too close to bedtime is often bad for you. It can make food more difficult to digest, so you could lose some weight loss progress. It can wake up the body more, forcing it to stay awake longer or causing it to wake up in the middle of the night. And it certainly looks a bit mischievous.
But the trick to late-night snacks is simple: choose the right foods, and all these problems will be gone! Yes, believe it or not, certain foods are the perfect late night bites to keep hunger at bay without sabotaging your waistline or your attempts to sleep. Here’s how nutritionists reveal 9 healthy late-night snacks you can savor without feeling guilty.
1. Peanut butter
Peanut butter is an amazing option for a late night snack. The National Sleep Foundation recommends foods with tryptophan, which is a type of protein that increases feelings of drowsiness and relaxation, as late night meals. Peanut butter has a lot of that amino acid, which has been tested in investigate to help induce sleep.
Peanut butter also has healthy fats, which means it can keep you full for a long time, he says. Registered Dietitian Nutritionist Amy Gorin. Of course, you probably won’t feel full from eating a tablespoon of peanut butter alone. The trick is to combine it with positive foods! Here are some ideas for peanut butter late night snacks:
Cut an apple and season with just a tablespoon of peanut butter for a flavorful, guilt-free bite.
Bananas and peanut butter
Spread sliced bananas with peanut butter for a quick and easy snack, or mash them into plain “ice cream” if you have more time.
Peanut butter and jelly sandwiches
Use whole wheat bread to make this simple comfort food and you’ll be full all night.
2. Cottage cheese
Cottage cheese may seem boring, but it tastes great, is famous for making weight balancing easier, and is versatile. Most importantly, it contains casein, a slow-digesting lean protein that can stimulate positive thinking through wellness hormones like serotonin. Supposedly, it can also help you continue to facilitate weight loss while you sleep!
Registered dietitian nutritionist and Jessica Crandall, spokesperson for the Academy of Nutrition and Dietetics recommends eating cottage cheese with peaches to get some vitamin C! It can also be eaten with any fruit, and those that contain melatonin, such as raspberries, are especially beneficial.
Nuts are quick to grab a handful for a quick evening meal and are super good for you. Dr. Daryl Gioffre, Author and Nutritionist of “Get Off Your Acid” praise walnuts as late-night snack options because they are nutritional powerhouses, packed with all kinds of ingredients that:
- Increase satiety
- Reduce inflammation.
- Helps to lose weight
- Balance blood glucose
- Reduce the risk of cardiovascular disease.
But which nuts should you go for? You more positive The options are those that contain melatonin, which is the sleep hormone. Pistachios, almonds, and macadamias fit the bill for melatonin-packed walnuts with great healthy fats to satisfy hunger.
Edamame beans are famous for their low calorie content and easy preparation. They are essentially unripe green soybeans, and if you’ve never tried them before, you’re missing out! They’re packed with protein and low in calories, making them great for a late-night snack, says author and dietitian Joy Bauer.
Tryptophan is one of the proteins in edamame, making it easy to sleep and good for you at the same time. They also contain something called soy isoflavones, unique to soy, which has been shown to potentially increase sleep duration. investigate He says.
Here are some great ways to eat. edamame:
- Steam edamame with salt to taste and eat immediately; You can also add cumin, red pepper, or chili powder.
- Mix salt (or other spices mentioned above) with shelled frozen edamame and eat without cooking
- Add edamame to your favorite hummus recipe instead of chickpeas and spread it on toast.
- Buy dry roasted edamame and eat it as is or combine it with dried fruit
Popcorn, made without oil, is an incredibly light snack that satisfies cravings, makes you feel full, and is a lot of fun to eat. The whole grain factor makes it even more filling. Plus, it’s low in calories and full of fiber, he says. Registered Dietitian and Nutritionist Lona Sandon, Ph.D., who is also an assistant professor of clinical nutrition at the University of Texas Southwestern Medical Center. Just keep in mind:
- Eat three cups, so you will be full; It’s only 100 calories!
- Do not use standard microwave popcorn.
- Avoid using butter or oil.
- Use nutritional yeast for flavor if necessary.
- Use Parmesan cheese to garnish the popcorn if you really need the flavor; just a tablespoon or two will do
But why is popcorn not only a good option, but also a great option? Well, studies show that it is packed with polyphenols, which are plant compounds found in lower amounts in vegetables and fruits. Polyphenols are antioxidants that fight inflammation and are among the top benefits of vegetables and fruits, which means that popcorn has a better polyphenol content than something you already know is healthy.
6. A cup of tea
If you’re not that hungry, just a cup of tea can fill you up. Not only are they low in calories, good for your metabolism, and packed with all sorts of great benefits, but most teas make it easier to sleep. This is according to the associate professor of medicine, endocrinology and metabolism. Ania M. Jastreboff, MD, Ph.D., who is also the Director of Weight Management and Obesity Prevention and Yale University School of Medicine.
Here are some great tea options to choose from:
This tea is packed with antioxidant flavonoids, which are great for reducing immunity and inflammation. Most importantly, however, they have apigenin, an antioxidant that can relieve stress, ease positive thinking, and reduce the worst of anxiety. This can help you relax at night!
· Camomile tea
Few have not heard of the amazing relaxing effects of chamomile tea. They are great for fighting disease and enhancing immunity, and they are also high in antioxidants. This list includes the aforementioned apigenin. Investigate has found that those who consume chamomile extract fall asleep a quarter of an hour faster than others, and also wake up less at night.
Flavored herbal teas without caffeine
If you’re trying to quench a craving, you can opt for herbal teas that are flavored and caffeine-free. Peppermint, honey and vanilla, hazelnut and cinnamon spices are great sweet options that you can enjoy without feeling guilty.
Hummus is packed with the components tahini and lysine, which work together to form a complete and filling protein. Chickpeas are the key factor in making this dip a good option. They’re full of tryptophan, which helps your body create melatonin for sleep, he says investigate.
Hummus is versatile and can be consumed in countless ways. According to registered dietitian Eshani Ewing, hummus can help maintain blood glucose levels, so you feel full and get a good night’s rest. Try eating them with unsalted pretzels, whole grain crackers, or veggies to add to their filling value.
Kiwis are great for late-night snacks for multiple different reasons. Registered dietitian Brianna Elliott claims they are highly nutritious and calorie deficient, with tons of vitamins making up many of the daily requirements for each. Here are some ways kiwi can help you sleep better:
in a study, participants with sleep problems spend 4 weeks eating two kiwis 60 minutes before bedtime. As a result, they enjoyed the ability to fall asleep 42% faster.
The same study revealed that a total increase of 13% in sleep time could be obtained by eating two kiwis just 60 minutes before bedtime.
Less waking up at night
Again, the same study mentioned above found that you are 5% less likely to wake up during the night if you consume two kiwis 60 minutes before bed.
Kiwis contain a decent amount of serotonin, a wellness hormone that helps regulate the sleep cycle, feelings of relaxation, and positive thinking.
Kiwis are packed with inflammation-fighting nutrients, which can help the body fall asleep more quickly and enjoy more. positive to rest.
Do you have any cravings for desserts? Go for yogurt! Plain Greek yogurt is low in sugar, rich in filling protein, and a great way to get a little sweet without the guilt. They can also help you go to sleep, says registered dietitian Marsha McCulloch, MS. Here are some good things about yogurt that make it as good as a late-night snack:
Helps you fall asleep
The calcium in yogurt can help your body better absorb components that facilitate sleep like melatonin and tryptophan, allowing you to enjoy more. positive to sleep.
Helps you sleep more
Once again, thanks to that calcium in yogurt, studies Let’s say you can stay asleep longer undisturbed at night if you indulge in a single serving of yogurt as a snack before bed.
Keeps you full, even until the next morning
If your body tells you that it is hungry, it is doing so for a reason. Ignoring that hunger and simply trying to go to sleep anyway could worsen the quality of your sleep, cause insomnia, or cause you to wake up frequently in the middle of the night. It can also cause you to overeat for breakfast the next day.
In general, it is safe to eat at any time of the day as long as you are making conscious choices about the foods you are eating. Opt for foods that help facilitate sleep, are low in calories, well packaged, and filling, and your late night sneaky snacks will turn into guilt-free foods!