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Is Bedtime Snacking Bad For Your Health?
It is three hours post-dinner and you are ready to hit the sack, when your stomach begins to grumble and you end up eating a mini snack at bedtime and retire to bed with the guilt of having snacked at bedtime.
We have been told time and again to avoid eating at bed time, as it can lead to the piling up of unnecessary calories and weight gain. But, is eating before bedtime so bad after all, and is that really the one major reason for weight gain? Let's explore.
Should you eat before bed or not is always a controversial hot topic among nutritionists. By bedtime snacking, we are referring to the time post dinner and before bedtime. Here are some of the merits and demerits linked to bedtime snacking. Read on.
Demerits Of Bedtime Snacking:
•
The
general
belief
is
that
eating
before
bedtime
leads
to
weight
gain.
This
is
because
your
body
metabolism
slows
down
towards
evening,
particularly
towards
the
bedtime,
and
hence
any
undigested
calories
would
be
stored
as
fat.
•
Eating
before
bed
is
linked
to
weight
gain
mainly
because
you
tend
to
do
lighter
activities
such
as
reading
a
book,
watching
TV
at
bedtime,
etc.
•
If
you
are
suffering
from
problems
such
as
acid
reflux,
it
is
better
to
avoid
eating
anything
at
least
three
hours
before
bedtime,
as
symptoms
can
worsen,
particularly
if
you
eat
foods
that
trigger
acidity.
•
Generally,
eating
before
bedtime
is
considered
to
be
an
unhealthy
habit.
Merits Of Bedtime Snacking:
Although the general notion is that eating before bed is not a good idea, it may be beneficial for some.
•
Just
as
it
is
believed
that
eating
before
sleep
leads
to
weight
gain,
it
is
said
that
the
same
habit
can
lead
to
weight
loss
too.
That
is
because,
having
a
light
healthy
snack
after
dinner
just
before
bedtime
can
control
your
urge
to
snack
in
the
middle
of
the
night,
which
most
people
do.
•
Eating
before
bed
can
help
some
people
sleep
better,
as
it
prevents
them
from
waking
up
hungry
at
night,
and
leaves
them
full
and
satisfied.
Undisturbed
sleep
will
prevent
overeating
and
thereby,
weight
gain.
•
It
is
a
wrong
notion
that
when
sleeping,
our
body
does
not
require
energy.
The
fact
is,
while
we
are
asleep,
our
body
is
still
burning
the
fat
and
it
requires
energy.
•
A
healthy
bedtime
snack
can
also
help
boost
your
brain
power
the
next
day.
•
There
has
been
no
evidence-based
study
to
prove
that
even
a
small,
healthy
snack
at
bedtime
can
lead
to
weight
gain.
•
In
diabetics,
having
a
light,
healthy
snack
at
bedtime
can
stabilize
the
blood
sugar
levels
and
provide
them
with
the
energy
they
need
to
begin
their
day
the
next
morning.
It
also
helps
diabetics
to
sleep
through
the
night
without
feeling
the
hunger
pangs.
How To Make Bedtime Snacking Healthy And Beneficial?
Although there is no perfect recipe for a bedtime snack, you should know that high-calorie foods such as junk foods and creamy desserts such as ice creams or chips are best avoided at bedtime.
Avoid eating unhealthy fats and high-sugar foods that trigger cravings and overeating. Although eating before bed by itself does not make you gain weight, eating such high-calorie foods certainly can.
If you have a sweet-tooth have limited quantities of walnuts, cherries, or kiwis that actually promote production of sleep hormone melatonin.
Swap ice cream for a protein-rich snack like low-fat yogurt or tofu. As your body repairs muscles when you sleep, you would be doing a lot of good by boosting protein intake before bed.
A combination of protein with carbs is considered best to follow at bedtime. Pairing small amount of protein with fat can also help in keeping your blood sugar stable.
Some recommended bedtime snack ideas include whole-grain crackers, grapes, apples, peanut butter, etc.
Bottom Line
So, what is the best thing to do? There is no 'one size fits all' answer to this question. It completely depends on the individual. Despite the negatives being said about eating before going to sleep, many nutritionists and health experts still suggest that it is perfectly okay to eat before bed, if you must.
But, the thumb rule here is to focus on what you eat and the portion size. Do not indulge in your favourite foods at bedtime and make a habit out of snacking on unhealthy foods at bedtime. But, eating limited portion of a healthy snack will not cause any harm and should be just fine.
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