Reaching for a late-night snack may not be as detrimental as previously thought, especially if you choose healthier options. Recent studies have shown that the quality and portion size of your snack can have more impact on your health than the time you choose to have it. Consuming nutrient-rich snacks under 340 calories is generally safe and doesn’t seem to increase health risks. Conversely, indulging in high-calorie, low-nutrient snacks before bedtime may raise the risk of chronic diseases, such as diabetes or cancer.
Opting for healthy late-night snacks can help curb your hunger without derailing your day’s worth of healthy eating or triggering unwanted heartburn. Here’s a list of nutritious snacks that can satisfy your midnight cravings.
1. Nuts
Nuts are a powerhouse of nutrients, rich in fiber, protein, healthy fats, vitamins, and minerals. They are calorie-dense but, when consumed regularly, do not contribute to weight gain. Additionally, nuts are among the best plant-based sources of melatonin, a hormone crucial for regulating sleep. Opt for raw walnuts, which have a higher melatonin content compared to roasted nuts.
2. Greek Yogurt With Berries
Low-fat, plain Greek yogurt is an excellent option for late-night snacking because it’s low in calories yet high in protein—containing around 92 calories and 16 grams of protein per serving. The casein protein in Greek yogurt aids muscle recovery during sleep, while the calcium supports bone health and potentially improves sleep quality. Adding berries not only sweetens the yogurt but also adds antioxidants and nutrients that have been linked to improved sleep duration.
3. Eggs
Eggs are a simple and convenient protein source and are rich in melatonin and tryptophan, both of which promote better sleep. You can prepare eggs in various ways—boiled, scrambled, or even as an egg salad for a quick snack.
4. Cottage Cheese and Fruit
Cottage cheese serves as a great source of calcium and casein protein, enhancing its digestibility and absorption. It’s also high in tryptophan, making it suitable for being a midnight snack. A cup of low-fat cottage cheese paired with some fruit provides a balanced mix of protein, vitamins, and minerals.
5. Banana and Nut Butter
Pairing a ripe banana with nut butter offers a fantastic blend of nutrients. The sugars in bananas may assist in releasing insulin, making it easier for tryptophan to cross into the brain, thus supporting the production of serotonin and melatonin. A small banana with a tablespoon of almond butter makes for a wholesome late-night treat.
6. Vegetable Sticks With Hummus
If you’re craving something crunchy, vegetable sticks with hummus can be a healthy choice. Hummus, made from chickpeas, contains tryptophan and isoflavones which may support sleep regulation. A serving of carrots dipped in hummus provides a satisfying, low-calorie option.
7. Tart Cherry Juice
Tart cherry juice from Montmorency cherries is reputed to improve sleep quality, particularly in those experiencing insomnia. While it contains some melatonin, specific compounds in the juice can enhance tryptophan availability, amplifying its sleep-promoting benefits.
8. Cheese and Whole-Grain Crackers
Cheese and whole-grain crackers deliver a balanced portion of protein, fiber, and carbs, helping to keep you full. Opting for low-fat cheese may support better sleep quality by limiting saturated fat intake.
9. Smoothie
A bedtime smoothie made with low-fat milk, bananas, oats, nut butter, and a sprinkle of cinnamon can be both satisfying and nourishing. This combination packs vitamins, calcium, fiber, and tryptophan—all essential for promoting sleep.
10. Turkey Sandwich
Lean turkey is filled with protein and tryptophan. Creating a turkey sandwich with whole-grain bread and a healthy fat like olive oil mayo adds complex carbohydrates that satisfy hunger. For a lighter option, consider eating half of the sandwich slowly to gauge your hunger level.
11. Oatmeal
A warm bowl of oatmeal is a comforting nighttime snack. It’s naturally high in melatonin, fiber, and magnesium—nutrients that research suggests may improve sleep by enhancing melatonin levels and reducing cortisol, the stress hormone.
12. Steamed Edamame
Steamed edamame is a nutritious choice rich in tryptophan, protein, and fiber, making it a fulfilling snack. Its isoflavones may also promote better sleep quality.
13. Nut Butter and Jelly
Combining nut butter with whole-grain bread and jelly can create a satisfying snack. This combination provides healthy fats and protein, while the jelly offers a sweet touch, enhancing the appeal of this late-night treat.
14. Avocado Toast
Avocados are packed with healthy fats and fiber, which help stabilize blood sugar levels and keep you feeling satisfied longer when paired with whole-grain toast. Regular avocado consumption has been linked to improved diet quality and better sleep health.
15. Unsweetened Cereal With Milk
A bowl of whole-grain cereal with milk serves as an ideal bedtime snack, providing protein, fiber, and tryptophan. Many whole-grain cereals also contain melatonin, promoting faster sleep onset.
16. Popcorn
Popcorn is a low-calorie, high-fiber snack that can keep hunger at bay. To stay within a healthy calorie range, avoid butter and opt for air-popped popcorn, seasoned lightly with olive oil or spices.
Conclusion
When late-night hunger strikes, selecting nutritious snacks like Greek yogurt, fruit, nuts, or whole grains is crucial for maintaining health. Snacks should ideally be under 340 calories, which aligns well with weight loss strategies. Healthier options like popcorn and berries can help you feel full without overindulgence.
Late-Night Snacking Tips
To minimize heartburn, it’s advisable to avoid snacking close to bedtime, particularly refined carbs and sugary foods that can disrupt your sleep cycle. Aim to eat nutrient-dense snacks and maintain a balanced diet throughout the day. This way, you can enjoy your midnight snack without compromising your health and well-being.
Remember that hunger pangs at night might be alleviated by eating balanced meals during the day, ensuring adequate sleep, managing stress, and staying hydrated. Adopting these habits can help reduce cravings and promote better sleep overall.
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