Best and Worst Late-Night Snacks, According to a Dietitian

In Conclusion

People often indulge in post-dinner eating due to boredom, stress, cravings, or genuine hunger. Yet, the question lingers - is it wise to eat late at night, and if so, what should we eat? Join us on a journey to discover the insights shared by both research and dietitians regarding late-night snacking.

Expert Insights on Late-Night Snacking

"If you find yourself hungry at night, it's perfectly acceptable to have a snack," advises Sarah Pflugradt, M.S., RD, an expert in family nutrition. "Eating at night doesn't negatively impact your metabolism. In fact, you can avoid weight gain by making smart snack choices. Reflect on your daily food intake and identify what's missing. Often, it's fruits, vegetables, or dairy. If so, consider adding some extra fiber and calcium," she suggests.

Strive for well-balanced meals comprising fiber, protein, and healthy fats spaced out every three to four hours during the day. This approach stabilizes blood sugar levels, reducing the likelihood of nighttime cravings. Pflugradt also emphasizes that increasing protein intake earlier in the day is associated with reduced late-night snacking.

Pros and Cons of Late-Night Snacking

While late-night snacking isn't inherently problematic, the notion that eating after 8 p.m. is detrimental has circulated. Yet, research tells us that it's a combination of factors - timing, food quality, and quantity - that determine whether late-night nibbling has positive or negative health consequences.

Consuming more calories than your body requires can lead to gradual weight gain. Studies presented at the 2020 European and International Conference on Obesity found that late-night eaters consume 40% of their daily calories after 6 p.m. Notably, these calories often originate from snacks high in sugar and fat but low in fiber and protein. A 2018 study in the Journal of Obesity linked late-night dining to a higher likelihood of overweight or obesity among women.

Beyond weight gain, late-night snacks can impact metabolic health negatively. One study associates late-night dinners with poor glycemic control in individuals with type 2 diabetes. Emerging research suggests that eating as late as 10 p.m. may hinder metabolic parameters, including glucose tolerance and fat breakdown.

In essence, late-night snacking often involves higher-calorie, nutrient-poor foods, potentially impairing blood sugar control and contributing to weight gain.

However, nobody wishes to go to bed hungry. If you've had a smaller or earlier dinner, a pre-bedtime snack might be in order. You can mitigate negative effects by opting for nutrient-dense choices - snacks rich in protein, fiber, and healthy fats. This combination stabilizes blood sugar and promotes lasting fullness.

Here are the top five and bottom five late-night snacks to consider.

Top 5 Late-Night Snacks

String Cheese

"A part-skim mozzarella cheese stick makes for an excellent late-night snack. With roughly 100 calories and 7 grams of protein, it keeps you satiated," remarks registered dietitian Lauren Kaufman M.S., M.Ed., RD, CDN.

For a heartier snack, Pflugradt suggests creating a mini cheese board - a satisfying option. Combine cheese cubes with crackers, grapes, and cucumber sticks to cover essential nutrients like calcium and fiber. Consider whole-grain crackers for added crunch and fiber.

Nuts

"Walnuts are a fantastic late-night choice due to their natural melatonin content, promoting healthy sleep," notes Lauren Manaker, M.S., RDN, LD. "Pistachios are also melatonin-rich, aiding sleep. They offer fiber and protein for prolonged fullness. Opt for pistachios in their shells to slow consumption, and choose unsalted or lightly salted varieties to reduce sodium intake."

Greek Yogurt with Fruit

"Greek yogurt contains probiotics for gut health and protein to keep you satisfied and stabilize blood sugar," highlights Lisa Young, Ph.D., RDN, author of 'Finally Full, Finally Slim.' Young suggests pairing yogurt with tart cherries, known for their melatonin content. Berries are another excellent choice due to their high fiber content.

Rebecca Clyde, M.S., RDN, CD, a solo cooking expert at Nourish Nutrition, recommends creating a peanut butter Greek yogurt dip. Dip celery, apples, or graham crackers for added fruit and vegetable intake, along with protein to keep you full. "Stir a spoonful of peanut butter into plain Greek yogurt, sweetened with maple syrup or honey," she suggests.

Popcorn

If you crave something salty and crunchy after dinner, opt for popcorn. "Popcorn is high in fiber, ensuring satiety until morning," says Kristen Smith, M.S., RDN, a spokesperson for the Academy of Nutrition and Dietetics. "Be mindful of seasoning - limit excessive butter and salt. Instead, use heart-healthy fats like olive oil or fresh herbs."

Consider portioning popcorn into bowls to prevent overconsumption and mindless munching. Alternatively, try making your own microwave popcorn using our recipe.

Whole Wheat Toast with Peanut Butter

Whole wheat toast and whole-grain crackers provide complex carbohydrates (rich in fiber), which prevent blood sugar spikes. When paired with peanut butter, packed with protein and healthy fats, they keep you full. "Peanut butter contains fats that elevate serotonin levels, enhancing mood and relaxation," adds Young. For a sweet touch, spread peanut butter on apple slices.

Bottom 5 Late-Night Snacks

Pizza

"The acidic sauce and high-fat cheese in pizza can lead to discomfort and heartburn upon waking," warns Smith. "Traditional pizzas often pack significant fat and calorie counts, potentially contributing to weight gain if consumed in excess."

Since fat digests slowly, high-fat foods can trigger reflux, especially if you lie down shortly after eating. Pizza crust, typically rich in refined carbohydrates, can disrupt healthy blood sugar regulation.

High-Sugar Cereals

Late-night cereal cravings are common, but high-sugar varieties can cause blood sugar spikes and increased insulin levels, resulting in hunger upon waking. Opt for high-fiber, low-sugar options, ensuring that the combined fiber and protein content outweighs the sugar content.

Chips

Did you know that 3 cups of popcorn have roughly the same calories as 12 chips? However, it's hard to stop at just 12 chips. Chips offer minimal nutrients, lacking fiber and protein and predominantly consisting of refined carbohydrates. Swap them for popcorn or whole-grain crackers.

CANDY

It's common to experience cravings for sweets after dinner, often due to imbalanced meals during the day. Your body naturally seeks quick energy, which can lead to a desire for sugary treats like candy or chocolate. While indulging in chocolate purely for the pleasure of it is perfectly fine, consider healthier options to satisfy your sweet tooth, such as choosing fruits or dark chocolate. Candy primarily consists of added sugars with little nutritional value. In contrast, an ounce of dark chocolate contains 15% of the recommended Daily Value of magnesium, a mineral associated with improved sleep.

Spicy Foods and Sleep

Consuming spicy foods before bedtime can elevate your heart rate, making it harder to fall asleep. Additionally, it may increase the risk of acid reflux and digestive discomfort during the night.

To promote a more restful sleep, avoid spicy snacks like wasabi peas and opt for alternatives like roasted chickpeas or sea-salted edamame. If your dinner is spicy, try to have it earlier in the evening to allow for proper digestion before bedtime.

In Summary

Enjoying a post-dinner snack is perfectly fine, but opt for foods rich in fiber, protein, and healthy fats rather than sugary or greasy options. For more late-night snack ideas, explore our list of Healthy High-Protein Snacks. If you're working on weight management or diabetes control, it's essential to assess your late-night snacks to ensure they align with your daily calorie and carbohydrate goals and support your overall objectives."