Do bedtime snacks really lead to obesity?

Are evening snacks bad for you? If you eat dinner a few hours before bed or are very active in the evening, a quick snack before you go to bed will help stabilize your blood sugar levels for a long period of time at night when you are not eating.

Why pay attention to blood sugar? Most people with diabetes know that sugar and its accompanying hormones can increase or decrease appetite and alter activity and affect the body's ability to store or burn fat. For example, low blood sugar in the morning can make you feel weak and sleepy. At the same time, low blood sugar can make you wake up at night or even lead to sleep disturbances. Ideally, of course, you should aim for a constant blood sugar level, which is optimal for health, but this can be difficult if you do not eat 10,12 or even 14 hours during the night. This is why it is so important not to skip breakfast.

There is a well-known misconception that a person does not need energy during sleeping. The body burns calories even at night, so before going to bed you need a small snack to “recharge”. A small snack also stops the release of hunger hormones that cause the body to store fat.

So what food is ideal for an evening snack? Of course, a pound of ice cream isn't a good choice. Instead of it, diversify your meal with the complex carbohydrates found in whole-grain bread or starch-free vegetables and fruits. These foods digest slowly, and this helps smooth out peaks of high or low blood sugar during the night. For athletes, it makes sense to add protein, such as turkey or chicken, to help muscles recover more efficiently. It is also helpful in stabilizing the concentration of the amino acid tryptophan, which regulates sleep.

You should also not avoid small amounts of fat, which slows down the absorption rate of carbohydrates in the body. Some avocado or nut paste can help if you often wake up hungry and tired. Avoid things like chips, cookies, muesli, and traditional desserts, however, as they are free of fiber and other nutrients that inhibit absorption, are absorbed quickly and cause blood sugar spikes, which in turn can lead to sleep problems. It is a bad idea to consume foods that contain caffeine, such as chocolate.

The right snack at night is a guarantee of good health and sound sleep!