Most of the people think that it’s a bad idea to Food Before Bed. This usually comes from the belief that eating before we go to sleep leads to weight gain.
However, some people suggest that a bedtime snack can support a weight loss diet in reality. So what’s the truth? What should we believe? The truth is, the answer isn’t the same for everyone matter of fact, it depends a lot on the person.
Eating Food Before Bed Is Controversial
Whether or not we should eat before bed defined as between bedtime and dinner has become a hot and controversial topic in nutrition.
Conventional thoughts say that eating before bed can cause weight gain because our metabolism turns slow down when we fall asleep, which causes any undigested calories to be stored as fat. Lots of health experts suggest that eating before bed is perfectly fine and many even improve weight loss or sleep.
That’s why many people are confused and it’s no surprise. The real problem is that the evidence on the matter actually appears to support both sides. Many people believe that a slower metabolism during sleep leads to weight gain, though our night-time metabolic rate averages the same as during the day. Our body still needs plenty of energy while we sleep.
There is also no evidence enduring the idea that calories count greater before bedtime than they do at other time of the day. Yet despite the fact, there seems to be no physiological reason why several studies have linked eating before bed with weight gain.
So what is going on here? The reason is probably not what we expect.
Even though there seems to be no physiological reason why eating before bed would cause weight gain, some studies have found evidence that it might. This is why the topic eating before bed is so controversial.
Eating Food Before Bed May Lead To Unhealthy Habits
The recent evidence indicates no physiological reason why eating before bed should cause weight gain. However, some studies suggest that people who eat before bed are more likely to gain weight. The reason for this is simpler than we might expect.
Simply, eat before bed is more likely to gain weight because a bedtime snack is an extra meal and therefore extra calories.
Not only that, the evening is the time of day when many people tending to fill the hungriest, which makes it even more likely that the bedtime snack will end up pushing our calorie intake over daily calorie needs.
The fact that most people like to snack at night while working on their laptops or watching TV and that their habits might lead to weight gain. Most of the people become more hungry before bed because they didn’t eat enough during the day. This hunger can cause eating too much before bed, then too full to eat much the next morning and again become overly hungry before the next evening. This process easily can lead to weight gain.
For the majority of people, the problem with eating at bedtime is not that metabolism switches to storing calories as fat at night. Instead, weight gain is caused by the habits that usually accompany bedtime snacking. In most of the cases, eating before bed only causes weight gain because of habits such as eating too many extra calories before bed or eating while watching TV.
Eating Food Before Bed Is Bad We Have Reflux
Gastroesophageal reflux disease (GRED) is a common condition or a disease that affects 20-48% of western populations. It occurs when stomach acid splashes back into our throat.
Symptoms include difficulty swallowing, heartburn, a lump in the throat or worsening night-time asthma. If we have any of these symptoms, we might not want to snack before bedtime. Consuming food before bed can make symptoms worse because having a full stomach when we lay down makes it much easier for stomach acid to splash back up into our throat.
Therefore, if we are reflux, it’s a good idea for avoiding eating anything for at least 3 hours before lying down in bed. Additionally, we might want to avoid eating or drinking anything containing caffeine, coffee, tea, chocolate or hot spices.
Bottom Line: People who have reflux should bit eat anything for at least 3 hours before bedtime. They may also want to avoid trigger foods, which can cause symptoms to worsen.
Eating Food Before Bed May Have Some Benefits
While eating before bed be the best idea for some people. It can be beneficial for others.
It May Curb Night-Time and Aid Weight Loss
Some evidence suggests that rather than causing weight gain, eating a bedtime snack Amy actually helps some people lose weight. If we’re a person who tends to eat a big portion of our calories during the night, having a snack after dinner may help control our desire nighttime snack.
In one 4 week study of adults who were nighttime snackers, participants who began eating one bowl of cereal and milk 90 minutes after dinner at an average 397 fewer calories per day. In the end, they lost an average of 1.85 pounds of this change alone.
This study suggests that adding a small after dinner, a snack can help nighttime snackers feel full enough to eat less than they would. Over time, it may also have the possible benefit of weight loss.
It May Help us Sleep Better
Not all the research has been done on this topic, but many people report that eating something before bed helps them prevents them from waking up hungry during the night or sleep better. This makes sense, as a snack before bed may help us feel full and satisfy during the night.
Getting enough sleep is extremely important and sleep deprivation itself has been linked to overeating and eat the grain. There is no evidence that a small, healthy snack before bed leads to weight gain.
Therefore, if we feel that eating something before bed helps us fall asleep, then we should feel good about doing so.
It May Stabilize Morning Blood Sugar
In the morning, our liver starts to produce extra glucose to provide our body with the energy we need to get up and start the day. This operation causes barely any change in blood sugar for people without diabetes. However, some people with diabetes can’t produce enough insulin to remove the extra glucose from the blood.
For this reason, diabetic commonly wake up in the morning with high blood sugar, even if they haven’t eaten anything since the night before, which is called the Dawn Phenomenon.
Other people can experience nocturnal hypoglycemia or low blood sugar during the night which can disturb sleep. If we experience either of these phenomena, we might need to consult with our doctor about having medication adjusted.
In addition, a few studies have suggested that a snack before bedtime may help prevent these changes in blood sugar by providing an extra source of energy to help get us through the night. However, the research is mixed so this can’t be recommended for everyone.
If we experience high or low blood sugar in the morning, consult with our doctor or our dietitian to see if a bedtime snack is a good idea for us.
In the conclusion: Having a bedtime snack may have some benefits such as causing us to eat less at night and sleep better. It can also help keep our blood sugar stable.
What Should We Eat Before Bed?
For most of the people, it’s perfectly okay to have a snack before bed but not for all. There is no recipe for the perfect bedtime snack, but there is something we should keep in our mind.
- Avoid Junks Foods and Deserts
Eating before bed is not always a bad thing, loading up on traditional dessert foods or junk foods such chips, pie or ice creams is a bad idea. These foods are high in unhealthy fats and added sugars trigger overeating and craving. They make it very easy to exceed our daily calorie requires.
Eating before bed doesn’t necessarily make us gain weight, but filling up on these calories-dense foods before bed certainly can and we must avoid them.
If we have a sweet tooth, try some berries or a few squares of dark chocolate or if salty snacks what we prefer, have a handful of nuts instead.
- Combine Carbs With Fat or Protein
All food is not necessarily the best for snacking before bed. However, a pairing of protein and complex carbs and a little fat is probably a good way to go. Complex carbs such as fruits, whole grains, and vegetables provide us with a regular source of energy as we fall asleep.
Combine that with protein or a small amount of fat may help us feel through the night and keep our blood sugar normal. However, these combinations can have other benefits as well. Some evidence shows that eating a carb-rich meal with a high glycemic index before bed can help us give a quality sleep because combine carbs can improve the transport of the amino acid tryptophan, which may convert into neurotransmitters that help us give a quality sleep. The same effect can be true for foods rich in tryptophan itself, such as fish, dairy, poultry or red meat.
Some evidence also suggested that a meal rich in fat can improve sleep quality. Some snack ideas include whole grain, an apple with peanut butter crackers, grapes and a slice of turkey or cheese are good for health. In the conclusion: Eating a snack before bed is fine for most people, but we should try to avoid junk foods and desserts. A combination of protein and carbs or fat is a good rule to follow.
Should We Eat Before Bed?
Whether or not it’s a bad idea to eat before bed really depends on us and our hands. It’s not a good idea to make a habit of snacking on unhealthy foods before bed. It’s also unwise to eat a large portion of our calories during the night. However, it’s perfectly fine for most people having a healthy snack before bed.