We've all been there: you've finished your nighttime routine, started to wind down, and climbed into bed, only for your stomach to growl unmercifully.
We're frequently faced with the challenge of deciding whether it's worth getting up to eat and, if so, what healthy midnight snacks are available to satisfy those appetites while still allowing us to sleep.
Vista Residences has compiled these science-backed and healthy midnight snack ideas and the not-so-healthy midnight snack ideas to help you listen to your body's demands while also providing it with the nutrients it needs to feel good.
Healthy Midnight Snack Ideas
It's essential to select the best midnight snacks high in nutrients and offer you some value and energy. Because your metabolism slows at night, excess calories from non-nutrient-dense foods are likely stored. To enhance fullness, choose a snack that combines proteins, carbohydrates, and fats. Here are a couple of ideas:
Popcorn
You're attempting to satisfy a craving, not induce a full-fledged food coma. Popcorn comes into play in this situation. The addictively crisp, salty snack is naturally light (a three-cup serving has about 100 calories), so you can eat it before bed without feeling bloated. Don't forget about the complex carb factor: a whole-grain bedtime snack will stick to your ribs much longer than a cookie or a bowl of ice cream, no matter how appealing they sound. If you want to be healthy, invest in an air popper, which uses air instead of oil or butter to pop the corn kernels.
Avocado Toast
Although avocado toast is a simple snack, it has gained a cult following. Avocados aren't only popular among millennials because they're delicious; they're also high in magnesium, which might help you sleep better. It's a terrific method to lift your spirits and relax your body before retiring.
Oatmeal
Oatmeal is most commonly associated with the early morning hours, but it also has many nighttime benefits. To begin with, oats are a complex carbohydrate that breaks down slowly, preventing blood sugar spikes that can disrupt sleep. And you're not alone if you find a warm cup of oats relaxing and calming. Carbs work with your brain to release serotonin, a neurotransmitter that calms you down and helps your body produce melatonin for a restful night's sleep.
Nuts
Walnuts are a great midnight snack because they naturally contain melatonin, a sleep-promoting compound. Walnuts also naturally contain magnesium, a mineral that can help people sleep better by calming nerve activity.
Melatonin is abundant in pistachios, which may help you sleep better. They also include fiber and protein, which can help you feel satisfied for longer. To keep yourself occupied and not go crazy, go for the pistachios in the shells. To reduce sodium intake, choose unsalted or lightly salted options.
Whole-Wheat Toast with Peanut Butter
Complex carbohydrates found in whole-wheat toast and whole-grain crackers help keep blood sugar levels stable. You'll stay full until the morning if you combine it with peanut butter, high in protein and healthy fat. Peanut butter's beneficial fats raise serotonin levels. Serotonin is a happy hormone that might help you unwind. You may also fulfill your sweet desire by spreading peanut butter on apple slices.
Tea
While categorizing tea as a "snack" may seem strange, it may be a nourishing, hydrating, and sleep-inducing beverage that fulfills an appetite for midnight snacks. Chamomile tea includes apigenin, an antioxidant that aids in inducing sleep. Add low-fat milk and a small amount of honey to make it more filling.
Not-So-Healthy Midnight Snack Ideas
On the other hand, not-so-healthy midnight snack options are often low in nutritional value but rich in calories, total fat, saturated fat (and occasionally trans fat), carbohydrates, or salt. Here are a few midnight snacks to stay away from:
Dried fruit
Dried fruits are good sources of concentrated vitamins, minerals, and fiber, but you should limit your intake because you're also getting a lot of focused calories and sugar. Consider prunes, which are dried plums: a cup of prunes has over 400 calories and 45 grams of sugar, whereas a cup of fresh plums has only 76 calories and 16 grams of sugar. Furthermore, eating fresh fruit provides additional water content, which can help you feel full.
Granola
Granola has deceived the diet industry more than any other product by appearing to be healthy when, in reality, those organic, all-natural whole grain and nut combinations are high in calories, fat, and sugar. A quarter-cup portion of granola may easily contain more than 130 calories, as well as at least 4 grams of sugar and 5 grams of fat. Make your own healthy blend to get the crunch you like while avoiding extra sweeteners. Measure your servings carefully, and instead of eating yogurt on its own, top it with granola.
Sugary Cereals
If you're in the know, you're in the know. What's not to love about cereal? There's probably a nightly cereal eating club. For starters, there's the sugar. If you eat sugary cereal immediately before bed, your blood sugar will climb, and your insulin levels will rise, leading you to feel hungry the next day. Cereal may be an excellent pre-bedtime snack but pick high-fiber, low-sugar varieties. A decent rule of thumb is to pick one that has more fiber and protein than sugar.
Chips
Three cups of popcorn have roughly the same calories as 12 chips. Who, on the other hand, consumes only 12 chips? Chips are one of the worst offenders at night because they are devoid of nutrients: no fiber, no protein, and a small amount of fat from the oil. Aside from that, they're largely made up of processed carbs, which aren't good for you. Instead, use popcorn or whole-grain crackers.
Pizza
Pizza's acidic sauce and high-fat cheese may lead you to have a stomachache the next day. Most traditional pizza selections are high in fat and calories, leading to weight gain if consumed in large quantities around snack time. Due to the slow digestion of fat, high-fat foods can cause reflux, aggravated if you lie down soon after eating. The pizza crust is also heavy in refined carbs, interfering with proper blood sugar metabolism.
Candy
After supper, it's usual to have a sweet tooth. It's no wonder that your body craves sugar at night if you don't consume balanced meals throughout the day. Sugar is the quickest source of energy. However, there are moments when you just want some chocolate, and that's fine. Get rid of the candy and replace it with fruit or dark chocolate to satisfy your craving more healthily. Candy is essentially simply sugar with minimal nutritional benefit. An ounce of dark chocolate, on the other hand, has 15% of the daily necessary magnesium intake, a mineral associated with better sleep.
Spicy Food
When you eat spicy foods before bed, your heart rate rises, making it more difficult to fall asleep. It can also make you more prone to acid reflux and stomach pains throughout the night. Skip the wasabi peas in favor of roasted chickpeas or edamame with sea salt if you want to get a good night's sleep. Also, if your meal is spicy, eat it earlier in the evening, so your food has time to digest before you go to bed.
Conclusion
It's perfectly okay to eat after dinner, but pick foods high in fiber, protein, and healthy fat instead of sweet, fatty meals. Take stock of your late-night snacks if you're attempting to lose weight or manage diabetes, for example, to see whether they're pushing you over your daily calorie or carb limit and preventing you from accomplishing your goals.
It's fine if you have to experiment a little to find the best midnight snacks that work for you, but maybe the suggestions above will help you improve your eating and midnight snacking habits. Happy snacking!
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