Eating before going to bed really harmful to health?

Many people think that eating before going to bed is a bad habit. However, others say the opposite, claiming that having a bedtime snack can aid weight loss. So which concept is correct?

Most of the thinking that eating before going to bed is not good for health comes from the fact that many people believe that this habit can cause weight gain. However, what is the reality of this? Is this thinking correct? The answer will depend on each person. To understand why, let’s take a look at the shares below with easyhealthylive.com.

Whether to eat before going to bed is a controversial issue

Whether to eat before going to bed is a topic that receives many different opinions. Many people believe that this habit can cause weight gain because when you fall asleep, your metabolism slows down. This causes undigested calories to be stored as fat.

However, many health experts say that eating before bed is perfectly fine and can even improve sleep and lose weight. So what is the correct answer to whether to eat before going to bed or not?

Many people think that, when sleeping, the metabolism will take place slower, but in fact, according to research, the metabolic rate at night is still the same as during the day. And the body still needs a lot of energy during sleep.

There is currently no evidence to support the idea that eating before bed causes the body to store more calories than when eaten at other times of the day.

However, while there is no physiological reason why eating before bed causes weight gain, some studies have found evidence that it may.

Eating before bed can create unhealthy habits

Currently, researchers have not found a physiological reason why eating before bed causes weight gain. However, some studies show that people who eat before bed are more likely to gain weight.

According to many experts, the reason may be because bedtime snacks can add extra calories to the body.

Not only that, but evening is the time when many people tend to feel the most hungry. This will cause you to eat more and even a bedtime snack will cause your calorie needs to exceed your daily calorie needs.

Another fact is that a lot of people like to snack at night while watching TV or working on the computer and it is not surprising that these habits can lead to weight gain.

Eating while working on the computer is ““culprit” causes weight gain

Some people also feel extremely hungry before bed because they don’t eat enough during the day. This extreme hunger can cause them to overeat before bed, then get too full the next morning and become overly hungry again before going to bed the next night. And this of course will easily cause weight gain. Therefore, it is very important to eat enough during the day.

For many people, late night eating causes weight gain not because the metabolism causes calories to be stored as fat, but because this habit can be accompanied by other unhealthy habits such as snacking before eating. when you go to sleep.

Eating before going to bed is not good for people with acid reflux

Gastroesophageal reflux disease (GERD) is a common condition affecting 20-48% of the population. This is a condition in which stomach acid backs up into the throat with common symptoms such as heartburn, difficulty swallowing, a lump in the throat or asthma.

A common symptom of acid reflux is heartburn

If you have any symptoms of acid reflux, you should avoid eating before bed. Because when you sleep, the acid in the stomach will easily back up into the throat.

If you have reflux, you should avoid eating anything at least 3 hours before going to bed. In addition, you should avoid using foods and drinks containing caffeine such as alcohol, tea, chocolate or hot, spicy foods. Because these foods can make symptoms worse.

The habit of eating before going to bed can bring many benefits

While the habit of eating before bed may not be good for some people, it can benefit others:

Eating before bed can help with weight loss

Some evidence suggests that instead of causing weight gain, having a bedtime snack can help some people lose weight. If you’re someone who tends to consume a lot of calories at night, snacking after dinner can help control the urge to snack.

In a 4-week study of adults who ate at night, those who ate a bowl of cereal and milk 90 minutes after dinner ate about 397 fewer calories per day. In the end, they lost about 0.84 kg just from this change.

This study shows that adding an after-dinner snack can help people who like to snack at night feel satisfied to eat less. Over time, this habit can help with weight loss.

Eating before bed can help you sleep better

There isn’t much research on this, but many people share that eating something before bed helps them sleep better or prevents them from waking up hungry at night.

Getting enough sleep is important, and lack of sleep has been linked to overeating and weight gain. There is no evidence that a healthy bedtime snack leads to weight gain. Therefore, if you feel that eating something before bed helps you fall asleep or stay asleep, you can continue this habit.

Eating before bed can help you sleep better

Eating before bed can stabilize blood sugar in the morning

In the morning, the liver will start producing more glucose to provide the energy needed to wake up and start the day.

Some studies have shown that a bedtime snack can prevent swings in blood sugar by providing an extra source of energy at night.

However, this study is not true for everyone. If you notice high or low blood sugar in the morning, talk to your doctor or dietitian to see if a bedtime snack is a good habit.

What to eat before going to bed?

Before going to bed, you have a light meal. There’s no set formula for the perfect bedtime snack, but there are a few things to keep in mind:

Avoid junk food

While eating before bed isn’t necessarily a bad thing, it’s not a good idea to indulge in snacks like ice cream, cakes, or chips.

These foods are high in unhealthy fats and sugars that can stimulate cravings and overeating. They can easily cause you to exceed your daily calorie needs.

Eating before bed won’t make you gain weight, but eating these calorie-rich foods before bed will definitely make you gain weight.

If you like sweet, try some berries or a few pieces of dark chocolate (unless caffeine upsets you). Or if you like salty foods, eat some nuts.

Combine complex carbohydrates with proteins or fats

No food is rated as the best bedtime snack. However, a combination of complex carbohydrates and protein or a little bit of fat can be a good choice.

The complex carbohydrates you can choose from are whole grains, fruits and vegetables to provide a steady source of energy as you fall asleep. In particular, when combined with protein or a small amount of fat can help keep you full overnight and keep blood sugar stable.

Some evidence even suggests that a carb-rich meal before bed can even help you fall asleep. This is because carbs can improve the transport of the amino acid tryptophan, a nutrient that can be converted into a neurotransmitter that helps regulate sleep. While some other evidence indicates that a high-fat meal can improve sleep quality.

You have the option of snacking on an apple with peanut butter; whole grain crackers and a slice of turkey or cheese and grapes.

Should you eat before going to bed? The answer to this question will depend on your habits. If eating before bed can help you fall asleep, maintain this habit, but choose healthy foods, avoid fatty and sugary snacks to avoid providing a large amount of calories for the body. At night.

Reference source

Is It Bad to Eat Before Bed? https://www.healthline.com/nutrition/eating-before-bed Accessed date: 6/10/2020