Snacking before bedtime can be a comforting experience, especially after a long, hard day. But what you munch on before sleep can either support or sabotage your metabolism. Choosing the wrong snacks can disrupt your digestion, sleep quality, and even slow down the fat-burning processes.
On the other hand, choosing nutritious snacks won’t disrupt your sleep or digestive system and can also keep your metabolism steady overnight.
We checked in with Dr. Michael Lahey, physician at My Weight Loss Partner; Michael O. McKinney, MD, physician at Healthy Outlook; and Dr. Kubanych Takyrbashev, MD, Health & Wellness Advisor at NAO, to learn about some of the best and worst snack options before bedtime. They revealed that some of the healthiest options include Greek yogurt with berries, while some of the worst ones are chips and crackers. Read on to get all the details.
Best option: Greek yogurt with berries
The high protein content and low sugar content make Greek yogurt one of the best options when it comes to late-night snacking. The protein helps aid in muscle recovery, and the berries are rich in fiber.
"It comes enriched with protein that helps repair muscles and has probiotics that help in digestion and support balanced blood glucose levels. The antioxidants found in berries also aid in cutting down oxidative stress and hence metabolism health," Lahey says.
READ MORE: The Secret Health Benefit Of Eating Greek Yogurt Every Single Morning Over 40
Best option: almonds or walnuts
Nuts are healthy in general, so try grabbing some almonds or walnuts the next time you crave a snack before bed. These nuts are full of healthy fats, protein, and fiber, which can help you feel full faster. They’re also rich in magnesium, which will aid in improved sleep quality.
Lahey adds, "These nuts are sources of some healthy fats and magnesium, the mineral that helps the muscles to relax and support good sleep. Their fibers help you regulate your blood sugar needs and contribute to fat burning throughout the night." Noted!
Worst option: ice cream
Ice cream is probably one of the most popular bedtime snack options. However, as comforting as it is to eat a tub of ice cream while sitting on the couch watching your favorite show, it’s not so great for your metabolism, sleep, or weight. Ice cream is loaded with sugar and fat, which can negatively impact both metabolism and sleep.
Kubanych elaborates and says, "I know ice cream is a comforting treat, but it is high in both sugar and fat, which can lead to weight gain over time."
He further adds, "The combination of these two can spike blood sugar levels, causing a crash later that might disturb your sleep. Poor sleep quality can further exacerbate metabolic issues, as sleep is crucial for the body's recovery and metabolic regulation."
Worst option: chips or crackers
Chips and crackers are another poor choice for a bedtime treat. Many of the chips and crackers we buy are usually made with refined carbs, unhealthy fats, and high levels of sodium. The sodium content leads to water retention, ultimately leading to bloating. The blood sugar levels spike up due to the refined carbs, which can slow down your metabolism overnight.
"These items usually contain a lot of processed carbohydrates and bad carbohydrates, which can bring about inflammation and disturb the body’s metabolism even as one sleeps," McKinney notes.
