What to Eat (and Avoid) for Late-Night Snacks That Won’t Derail Your Health

Late-night snacking is a common habit, often opting for comfort foods like ice cream, chips, and chocolate. While the occasional midnight snack won’t derail your health, making it a frequent habit can have lasting consequences. Here’s how late-night eating impacts your well-being and what snacks to reach for when hunger strikes.

Is Late-Night Snacking Harmful?

Frequent late-night snacking, particularly after 11 p.m., is linked to higher risks of obesity, diabetes, heart disease, GERD, and disrupted sleep. Unhealthy, energy-dense foods increase the risk of death and cancer, while low-energy-density foods like fruits and vegetables can reduce these risks. Protein-rich snacks may also benefit older adults and athletes by helping to build and preserve muscle.

Healthy Midnight Snack Ideas

If you’re craving a snack late at night, registered dietitians recommend these options:

1. Greek Yogurt: Packed with magnesium to promote sleep, probiotics to soothe digestion, and leucine to support muscle repair, Greek yogurt is a satisfying and nutrient-rich choice.

2. Roasted Nuts: High in healthy fats, protein, magnesium, and tryptophan—a precursor to melatonin—nuts are both filling and sleep-supporting.

3. Cottage Cheese with Honey: Cottage cheese contains tryptophan to boost melatonin, while honey adds natural sweetness without causing a blood sugar spike.

4. Kiwi fruit: Rich in melatonin and vitamin C, kiwis may improve sleep quality and reduce nighttime awakenings when eaten before bed.

5. Edamame: A great source of protein and tryptophan, edamame curbs hunger, supports muscle repair, and provides a savory alternative to chips.

Foods to Avoid at Night

Certain foods can disrupt sleep and leave you uncomfortable:

• Fatty Foods: Fries and cake digest slowly, causing heaviness and stomach upset.

• Acidic Foods: Tomatoes, citrus fruits, and juices can trigger heartburn.

• Caffeine: Coffee, soda, tea, and chocolate can interfere with sleep cycles.

• High-Sodium Foods: Items like frozen pizza and pickles can cause bloating, dehydration, and disrupted sleep.

While stress, boredom, or skipped meals can lead to late-night snacking, frequent indulgence isn’t great for your health or sleep. Choosing wholesome snacks like yogurt, nuts, and kiwis can help satisfy hunger while supporting better rest and overall well-being.

Source: Yahoo!