Dr Rohini Somnath Patil
Late night cravings are real and we have all had that. Our biological rhythms might inspire us to crave fatty or sweet foods at night. We often reach out to the usual suspects when we are hungry at night. They are easily available and the options we find everywhere all seem to be unhealthy. When we can’t find any good choices, we are more likely to settle for the ones that are unhealthy. But that doesn’t have to be the case every time. There are many late-night snacking options that are actually good for you.
1. Oatmeal You probably associate oatmeal with early morning hours but it has plenty of nighttime benefits too. For starters, oats are complex carbs that break down slowly in your system controlling blood sugar spikes that might mess with your sleep and if you find a warm bowl of oatmeal cozy and soothing, you are not alone. It helps your body produce melatonin for a restful night of sleep.
2.Popcorn You are trying to reduce your cravings not to put yourself into a food coma. That’s where popcorn comes into place. This crisp salty snack is low in calories. A whopping three cup serving clocks in at about 100 calories. A whole grain bedtime snack will stick much longer than a cookie or a bowl of ice cream.
3.Low fat cottage cheese The lean protein helps to boost serotonin. Top a half cup serving with raspberries for a hundred calorie midnight snack and an added touch of melatonin.
4.Cheese and crackers When it comes to sleep, cheese is a surprisingly good choice. That’s because it is high in calcium. It is also loaded with protein. Pair a slice of cheese with a whole grain cracker
5.Hummus There is a reason we love chickpeas even more. They are packed with protein, about three grams for every two tablespoons. They are also high in lysine and tahini which are rich sources of amino acids methionine. Individually these foods are incomplete proteins, but when you combine them to make hummus, they create a complete protein. Basically, it keeps you full which means no more tossing with the rumbling tummy. It is a nice snack. You can use it as a dip with raw veggies.
6.Cereal and Milk You may reserve cereal for your breakfast but it can also make a midnight snack and help you sleep. Keep portions small. Make sure your entire snack is under 300 calories, especially when you have a problem with heartburn. Dairy products contain calcium, a mineral that plays a role in production of sleep hormone. Plus, it also helps your body relax naturally
7.Peanut butter and Jelly Night time is the right time for this childhood favorite. Certain foods like peanut butter contain an amino acid called tryptophan that promotes sleepiness. But carbohydrates like jelly and bread are needed to make tryptophan more available to the brain.
8.Rice cake with natural Almond Butter If you usually find yourself scrounging around at the pantry at 9 pm, keep a few snacks like rice cakes and almond butter on hand. They are easy, healthy and satisfying.
9.Sweet Potatoes The rich carbs in sweet potatoes boost serotonin- a brain chemical that triggers relaxation, making this root veggie an ideal late-night snack. Sweet potatoes are an excellent source of immune supporting vitamins A and C.
—The writer is the founder and CEO of Nutracy Lifestyle and FSSAI Eat Right Award Winner
Healthy snacks for midnight cravings - The Tribune
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