By Corina Tan
Late-night or midnight snacking isn’t usually a great idea as it affects digestion and causes weight gain. Craving the occasional midnight munchie is not uncommon as some people really need a little something to tide them over until breakfast. If you have to have a something to eat before bedtime, here are some healthy late-night choices that nutritionists recommend.
Low-fat milk
Milk is rich protein and an amino acid called tryptophan that helps produce melatonin and serotonin which soothes anxiety and promotes sleep.
String cheese & whole-grain crackers
Cheese is high in protein and whole-grain crackers are high in fibre, keeping calories low and prevents weight gain.
Nuts
Consuming a handful of nuts like almonds, peanuts, cashews, walnuts or pistachios are rich in healthy fats, protein and fibre which promotes satiety.
Apples
Apples paired with nuts or nut butter makes a balanced snack of carbohydrate, protein and healthy fats.
Pumpkin Pudding
Combining vanilla yoghurt with pumpkin puree and cinnamon contains protein, vitamins and minerals.
Turkey roll-ups
Turkey slices can be rolled with red bell pepper sticks dipped in mustard as a good source of protein and tryptophan, which produces sleep promoting serotonin and melatonin.
Edamame
Green soybeans are low in calories and high in protein, and can be sprinkled with salt, cumin, pepper or chili powder for a savoury snack.
Popcorn
Popcorn has very little calories, a lot of fibre and is great as a snack as long as it is not doused in butter but instead misted with oil.
Hummus
A quarter-cup of hummus keeps your blood sugar levels stable and keeps you feeling full and satisfied.
Herbal Tea
Herbal and caffeine-free teas come in assorted flavours and can soothe a sweet tooth.
Giving into unhealthy cravings and eating too much can lead to bloating or gas and other issues relating to digestion. Eating close to bedtime can affect the quality of sleep when you consume food that causes reflux or heartburn. Some sweet snacks like chocolate, cakes or cookies contain caffeine and sugar which causes blood sugar to spike and crash interfering with your sleep. Making better choices if you absolutely need a late-night snack will not only assist and promote rest, but also provide essential vitamins, minerals and encourage natural occurring hormones that you need to get a good night’s sleep.
