"Should we eat at night?" You may have heard that going to bed hungry can help you lose weight and stay in shape. It is also said that eating something at night can help sleep and make the body more comfortable. But are these views really correct? Today, we're going to find out.
Imagine that at nightfall, you sit in front of the TV and suddenly your stomach growls. What do you do? Fight your hunger, go to the kitchen and get a snack? Or are you the type of person who skips meals at night and thinks it's healthier? These ordinary daily choices can have a different impact on your health.
Falling asleep on an empty stomach: the real impact on the body
When we discuss the habit of going to bed without eating at night, many people may consider it a healthy choice, especially for those who are concerned about weight management. However, this habit can have unexpected effects on our health.
Fluctuations in blood sugar levels
First of all, sleeping on an empty stomach may affect our blood sugar levels. When there is no food in the stomach, the body may begin to consume stored sugar to maintain blood sugar levels, which can lead to feeling tired or dizzy when waking up in the morning. Over time, this fluctuation in blood sugar may increase the risk of abnormal glucose metabolism.
Gastrointestinal function withstands
Sleeping on an empty stomach also has some effect on the gastrointestinal tract. Not eating at night may lead to a decrease in stomach acid secretion, and long-term fasting may lead to gastrointestinal disorders such as stomach pain or indigestion.
Affects sleep quality
Hunger pangs can disturb our sleep. The body still needs energy at night to maintain basic life activities, and a lack of adequate energy can lead to poor sleep quality. Studies have shown that hunger can lead to problems such as light sleep, easy awakening, etc.
Mental health concerns
Additionally, sleeping hungry for long periods of time can have a negative impact on mental health. Constant hunger pangs can trigger anxiety and stress, especially for those who have a strict diet.
The temptation of a late-night snack: delicious or hidden?
Eating a late-night snack before bedtime is a common habit that is a small blessing in the day for many people. But this habit can have adverse health effects.
1. Burden on the digestive system: When we eat a late-night snack at night, especially later in the evening, our digestive system may not have enough time to process food. At night, the body's metabolism slows down and the activity of the gastrointestinal tract decreases. This means that food stays in the stomach longer, which can lead to stomach upset, acid reflux, and even insomnia.
2. Weight management challenges: Consuming high-calorie foods before bed can easily lead to weight gain. Nighttime is a time for the body to rest and recover, not a time for efficient energy expenditure. As a result, the extra calories consumed may be stored in the form of fat, increasing the risk of obesity.
3. Affects sleep quality: Satiety may interfere with our sleep cycle. Sugar and caffeine in food can stimulate the nervous system, making it more difficult to fall asleep. In addition, certain foods can cause sleep disruption, affecting the depth and quality of sleep.
4. Risk of Abnormal Glucose Metabolism: Consuming high-sugar foods at night may cause fluctuations in blood sugar levels, which may increase the risk of abnormal glucose metabolism in the long term. This is especially important for people with a family history of prediabetes or diabetes.
Evening Diet: How to Be Satisfied and Healthy?
Eating in the evening is an important part of the day, especially for middle-aged and elderly people, and the right eating habits are essential to maintain good health. Here are some practical tips to help you stay healthy while enjoying your evening meal.
Consume in moderation and avoid being too hungry or overfilled
Dinner should contain moderate amounts of protein, fiber, and a small amount of healthy fats. For example, a medium serving of fish or chicken with vegetables and whole grains.
Avoid excessive dinners, especially foods that are high in sugar and fat.
Choice of dinner time
Try to finish dinner two to three hours before bedtime. This aids in food digestion and reduces stomach upset and sleep disturbances.
A choice of healthy snacks
If you're hungry in the evening, opt for small, low-calorie, high-fiber snacks like fresh fruit or a handful of nuts.
Avoid foods high in sugar, salt, and fried foods, which may interfere with sleep quality.
Maintain moisture balance
Drink plenty of water at dinner, but avoid drinking plenty of water before bed to reduce the number of times you wake up at night.
Choose some relaxing beverages, such as decaffeinated tea or hot milk.
Adjust your diet
As we age, our metabolism slows down, so we should reduce the proportion of carbohydrates and increase the intake of protein and dietary fiber at dinner.
Monitor blood sugar levels
For people with abnormal glucose metabolism, it is especially important to pay attention to the effect of dinner on blood sugar. It is advisable to choose foods with a low glycemic index (GI), such as whole grains and legumes.