From weight gain and higher blood sugar levels to insomnia, experts explain the negatives of munching after dinner and suggest ways to avoid it
Snacking late at night puts you at risk of piling on extra kilos, aside from acidity, high blood sugar and insomnia; (Photo: Martin Novak)
By Shelly Anand: It’s well known that metabolism slows down during the night and mindless eating just before hitting the sack can make you pile on extra kilos. In case you are one of those who love to snack late into the night, then you are not only putting yourself at a higher risk of gastrointestinal problems such as acidity, heartburn and abdominal discomfort but also exposing yourself to high blood sugar levels, hypertension and insomnia. “Late-night snacking is not recommended at all as it brings with it a number of health problems. It can lead to poor sleep, lack of focus and concentration, memory loss, depression, weight gain, diabetes, anxiety and stress,” says Dr Jinal Patel, dietitian, Apollo Spectra Hospital, Mumbai.
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When eating something heavy at night, the body is compelled to pick between digestion and quality sleep. And most likely, it will pick rest over digestion. There are nights when we just crave for sweet, sugary, spicy or cheesy snacks well after dinner. Nutritionist and chef Ishti Saluja says there are several reasons for that. “The most important reason is eating incomplete or unbalanced meals during the day. When you eat meals heavy in carbohydrates (and low in protein and healthy fats), you’re raising your blood sugar levels, depending on how insulin resistant you are. This raises your energy levels. But when there is an energy slump, your cravings begin and you end up snacking,” says Saluja.
Some other reasons for late-night cravings are unmanaged stress, boredom, low water intake, nutritional deficiency and trouble sleeping. Late-night snacking feels good momentarily, but remember that you are mostly satisfying the brain and not the stomach. “The after-effects of late-night snacking on the body are visible after a few weeks,” adds Saluja.
Keeping a check on your diet through the day can help identify the reasons for night-time food cravings. The most common one would be not eating sufficiently through the day. “Late-night snacking is bad if you have already had a heavy dinner. It could be a sign of under-eating,” says Rohini Patel, nutritionist and CEO of Nutracy Lifestyle, a holistic health brand. “For example, having two laddoos after a big dinner is not a good idea, while having a few nuts or a glass of buttermilk later isn’t a bad habit.”
Here are a few ways to curb late-night food cravings: include proteins in every meal, keep homemade snacks ready, avoid skipping meals, replace refined grains with whole grain items, and chewing the food well to understand your satiety levels.
A balanced diet can definitely help avoid late-night snacking and so does eating nuts, seeds, pulses, legumes, lentils, tofu, eggs, chicken and fish in required quantities. Staying hydrated, exercising daily and planning your meals in advance can also help beat cravings and binge-eating. “Go for homemade popcorn or protein smoothies. Avocado toast contains magnesium, potassium, fibre, antioxidants and vitamin C, and can be eaten at night. Hummus can help you stay fuller for a longer time. Goji berries are a rich source of antioxidants and are known to induce sleep,” says Dr Patel.
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Avoid junk, spicy, oily and canned food as well as juices, sodas and colas late at night. Saluja also recommends eating slowly so that your brain registers that you’ve given the body food, and ensuring that your plate has fibre, protein and healthy fats.
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