Best Healthy Late Night Snacks
You ‘re lying in bed, trying to drift back to sleep. Then you hear that — the dreaded dummy rumbles! Your stomach tells you that it’s time to snack, and while your mind may say no, it’s hard to resist the urge. Every fiber in your body wants to jump out of bed and head straight to the kitchen cupboard or refrigerator. You know, you should grab something healthy, but you’re wondering if there’s a healthy midnight snack.
If you want to know if there is really something like a healthy late-night snack, keep reading. We’ll teach you everything you need to know about this critical subject.
Why Do You Crave Snacks at Night?
If you’re used to those late-night hunger pangs, you’re
likely not alone. Research from Oregon Health & Science University suggests
that the body’s internal clock, i.e. the circadian system, boosts your hunger
for high-calorie foods in the evening.[1]
The researchers stated that they believe that this urge to eat at night could
have helped our ancestors to survive when food was less readily available.
However, these days, we don’t need to eat late at night, and yet the biological craving still exists. With that in mind, you shouldn’t be surprised if you have regular cravings for sweet, starchy, and salty snacks at night. The truth of the matter is that you may not be able to avoid these cravings, as your body is programmed to have them. That’s why finding healthy late-night snacks could be the answer to your problem.
Being mindful of how you eat is a key part of biohacking, which is a term that describes making modifications to you diet to “hack” your health.
Do Good But Healthy Late Night Snacks Exist?
First of all, let’s deal with the burning question here: Do healthy late-night snacks exist? Logic tells you that eating food late into the night is unhealthy. To some extent, that’s correct. If you want to avoid weight gain, overeating when the evening comes is not the way to go. However, if you simply can’t ignore those cravings, you do have options. Here’s what the latest research on the matter says.
Eating main meals late is dangerous
Late-night snacking is one thing but eating your meals late is a dangerous game to play. Research from the University of Pennsylvania School of Medicine suggests that delaying your meal times could lead to weight gain and a rise in insulin and cholesterol.[2] For the healthiest results, you should try to keep a regular schedule and eat your main meals at the same times during the day. Try to avoid eating main meals after 7 PM.
Fact: Eating a full meal, such as dinner, late in the evening could lead to unexpected weight gain![3]
Some snacks help you sleep better
On the other hand, eating specific healthy late night snacks
could actually benefit your sleep routine. For instance, research suggests that
snacks that contain whey protein, such as milk, could help you to get a better
night’s rest.[4] That
means that, if you choose a milk-based snack, you may find that you snooze
better than you usually would.
Protein-rich snacks support the metabolism
When you’re choosing your healthy late night snacks, you should ensure that they are rich in protein. Research suggests that eating just 30 grams of protein about 30 minutes before you go to bed could boost your metabolism and overall health.[5] It’s often not only about when you eat but what you decide to eat. Opting for a healthy midnight snack when you’re feeling peckish may not be so bad for you after all.
What Should I Look for When Selecting Healthy Midnight Snacks?
Looking for late night snack ideas? Before you head to the
kitchen, there are some things that you need to keep in mind. There’s an art
form to choosing the best late night snacks and you need to make sure that you
get it right. Here are some of the things you should look out for when deciding
what healthy late night snacks to eat.
- Satisfying foods Of course, there are loads of different option to try, but you need to make sure that you choose something that satisfies your hunger. Protein and fiber-filled foods tend to make us feel full. However, you should also focus on choosing snacks that taste great. Often enough, when we feel hungry, it’s because we crave flavor. Eating healthy late night snacks that give you a huge taste hit means you won’t be going back for more.
- Protein-rich options As we’ve already mentioned, research suggests that eating protein-rich snacks directly before be may give your health and metabolism a boost.[6] With that in mind, when you’re choosing the best late night snacks for you, go for food that is packed with protein. For example, you might find that something like cottage cheese or a boiled egg works well.
- Low-calorie snacks Needless to say, you shouldn’t be consuming copious amounts of calories in the night. However, research suggests that having a nutritious snack of 200 calories or less could be a healthy option.[7] When you’re choosing, keep the calorie count in mind and always opt for foods that score low. If you choose a snack that is typically high in calories, try reducing your portion size so that you bring the count down.
The 10 Best Late Night Snack Ideas
Now that you understand what you’re looking out for, let’s
talk about the best late night snack ideas. We’ve got all the inspiration you
could need right here. Check out these 10 healthy late night snacks and try
them for yourself.
1. Goji berries
Have you tried these tasty treats yet? Goji berries are one of the best superfoods out there and, as an added bonus, they make a good late night snack that’s healthy too. The berries contain a little melatonin, a byproduct that helps to regulate sleep.[8] That could mean that eating these snacks before you hit the hay will help you get some much-needed rest.
Research into the effect that goji berries have on a
person’s sleep suggests that eating them can affect the quality of sleep you
get.[9] A
massive 80% of people who drank goji berry juice over the course of the
two-week trial reported an improved level of sleep.
What’s more, 70% of people in the goji berry juice group
said that they also found it easier to wake up in the morning than usual. While
more research into the area is needed, the results of the current studies are
encouraging.
Serving suggestion
Why not mix your goji berries into some warm oats? The
combination of the whey protein from the milk and the melatonin from the
berries could help to seriously improve your sleep!
2. Pistachio nuts
Packing loads of protein and even more fiber, you can’t go
wrong with a handful of pistachio nuts. They contain 25.3g of protein per 123g
serving, meaning that they are extremely high in the good stuff.[10] In
theory, the copious protein levels should mean that you don’t need too many of
these nuts to start to feel full. As though that weren’t enough, they are a
good source of dietary fiber too.[11]
On the other hand, you absolutely have to exercise portion
control if you choose these as your healthy midnight snack. A 123g serving of
the nuts comes in at a whopping 685 calories.[12]
To avoid eating too much and gaining weight, you should cut that down. Aim for
a 30g measurement of the nuts, which should come in at less than 200 calories.
Serving suggestion
Make sure that you get pistachio nuts that are still in
their shells. Doing so means that you have to take extra time cracking them
open, which makes the eating experience longer. With any luck, that will mean
that your body has time to feel full and you won’t overeat!
3. Edamame
Edamame beans are a healthful little snack that boasts protein and a whole load of vitamins too. Aside from being tasty and super fresh, the soybeans are strikingly low in calories, which means that they are one of the best late night snacks to choose. In fact, a 100g of shelled edamame comes in at just 140 calories.[13] They also boast the amino acid tryptophan, which may help your body to produce melatonin and regulate your sleep patterns.[14] Put simply, snacking on some soybeans could actually help you improve your sleep. That means that eating them right before bed might not be such a bad idea after all!
Serving suggestion
When buying fresh edamame beans, you will need to cook the
pods for around five minutes in boiling water. You can also get pre-cooked
soybeans that are ready to eat. Season your shelled edamame with some salt and
pepper to give it some extra bite!
4. Whole Grain Toast
Want something a little more filling? A slice of whole grain
bread has only 68 calories, which means that it’s a great place to start when
looking for healthy late night snacks.[15]
Of course, you probably don’t fancy eating a piece of plain bread, so you’ll
want to toast your slice and add some toppings to it before you get started.
Choosing whole grain bread rather than white bread options is essential. Whole grains offer you a huge amount of dietary fiber as well as vitamin B.[16] The high fiber content of the bread means that you will feel fuller for longer. So, if you’re looking for a quick and healthy midnight snack that satisfies your hunger, it could be the way to go.
Another healthy bread option you may want to tuck into is delicious Keto bread.
Serving suggestion
The key here is finding the right thing to put on your
toast. You want to avoid high-sugar options like jelly or marmalade. Choose a
high-protein spread, such as some form of nut butter or even hummus.
5. Carrot sticks and hummus
Carrots are vitamin-rich vegetables that you shouldn’t overlook as a good late night snack. As if that weren’t enough to tempt you, this option is extremely low calorie. A 60g serving of raw carrots contains around 21 calories.[17] Plus, they have almost no fat and are rich in vitamins A, C, and K. With all of the above in mind, it’s obvious that choosing them as a healthy midnight snack is a seriously smart move.
When it comes to the hummus, you should keep in mind that it
has a high-calorie count. Don’t make the mistake of overindulging when it comes
to this one! Opt for 80g of the dip, which should come in at around 136
calories.[18] The
same amount contains around 6g of protein, which means that it should make you
feel full.[19]
Exercising a little portion control here and there means that you can still
enjoy the food you love without overdoing it.
Serving suggestion
One of the greatest things about these healthy late night
snacks is that there’s minimal prep required! All you need to do is wash your
carrots and cut them into sticks. Next, simply put them on a plate with a
little hummus. Start dipping.
6. Roasted Pumpkin Seeds
Looking for something crunchy and satisfying? You might just have found it. Not only are roasted pumpkin seeds a fun snack, but they are also low in calories too. A 28g serving of these healthy late night snacks contains 146 calories.[20] They are also rich in magnesium, which could help to promote a healthier sleep pattern.[21] Plus, these snacks are quite cheap and you can keep them in your cupboard as your go-to healthy midnight snack.
Serving suggestion
Of course, you can eat roasted pumpkin seeds straight out of the bag. However, if you’d like to get a little more from your snack, why not add them to yogurt? The seeds make this sweet and healthful treat extra crunchy while adding a new dimension to the flavor.
7. Avocado
Whether you’re going vegan now or following the keto diet, an avocado could be a healthy midnight snack. This late night keto snack is high in healthy fats and packed full of protein.[22] However, one standard avocado contains around 322 calories, which is actually a little too heavy for a late night snack.[23] With that in mind, you should opt for a half avocado serving size, coming in at around 161 calories instead.
One of the biggest benefits of nibbling on avocado is that
it boasts extremely high levels of potassium.[24]
The mineral helps keep your muscles working well and lifts your mood too. [25] But
its health-based benefits don’t stop there. It is also one of the minerals that
researchers have identified as promoting sleep.[26]
So, having some deliciously creamy avocado before you snuggle down for the
night is a good idea.
Serving suggestion
Have you tried smashed avocado yet? It’s strikingly simple
to get right. All you have to do is start with a super ripe avocado fruit. Make
sure that it’s nice and soft. Cut it in half, remove the stone, and scoop out
the flesh. Next, you have to mash the avocado with some lemon juice and salt.
Enjoy!
8. Cottage Cheese
The old myth goes that you shouldn’t eat cheese at night but is that really the case? Research from Florida State University suggests that eating some protein-packed cottage cheese before bed can speed up your metabolism and improve your health.[27] Thankfully, this type of cheese is not as calorific as other types. In fact, a 100g serving of cottage cheese comes in at 98 calories.[28] That means that it could well be one of the best healthy late night snacks for weight loss.
Serving suggestion
Not sure where to start? Slather your cottage cheese on a
slice whole grain toast or wrap it up in a whole grain tortilla! Whipping up a
small sandwich or wrap means that you can satisfy those hunger pangs in no time
at all.
9. Tart Cherries
Fancy snacking on some uber tart cherries before you hit the hay? These healthy late night snacks are set to be a huge food trend, and so it might be time to get on board. Studies have suggested that eating tart cherries can boost your melatonin levels and, as a result of that, improve your sleep.[29] So having the snacks around bedtime could lead to a restful night’s sleep. Despite their deceptively sweet taste, tart cherries aren’t too high in calories, either. In fact, you may be surprised to learn that a 40g serving comes in at around 140 calories.[30] Nice!
Serving suggestion
Tart cherries make good late night snacks, but you likely
don’t want them on their own. Why not mix them into some yogurt? Failing that,
you can also get tart cherry juice. A quick shot of the stuff will satisfy your
hunger super fast.
10. Warm Milk
There are few things as comforting as drinking a cup of warm
milk before you go to bed. When you’re choosing a healthy midnight snack,
sometimes it pays to opt for a classic. As we’ve previously covered, research
suggests that the whey protein found in milk may help to promote healthy sleep
functions.[31] Add
that to the fact that having something warm and familiar helps you to relax and
you’ve got a real recipe for success.
Of course, it’s important to remember that milk can be quite
high in calories. For instance, 200 ml of 2% fat milk contains 179 calories.[32]
That’s why you need to limit your portion size when making yourself a nighttime
drink. Keep it small!
Serving suggestion
If you don’t want to stick with standard warm milk, you can mix things up — literally. By adding herbs and spices to your drink, you can make some sleep-inducing moon milk. It doesn’t take long to make at home and you’ll be so glad that you did!
Tip: Vegan? Lactose intolerant? No problem! There are loads of non-dairy milk alternatives that you can try.
Conclusion
Midnight snacking doesn’t have to be a guilty pleasure. Now
that you have some healthy late night snack ideas, you are armed with
everything you need to improve your eating habits. Use these healthy late night
snacks as a starting point but do your own research too and see what you can
find. As you can see, having an evening treat can be delicious, nutritious, and
totally guilt-free.
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