Good Lifestyle

It may not have a good rap, but eat at midnight can sometimes be an ok, it is of course that if you eat healthy snacks late rather thanFoods that hold you at night.

Indeed, we do not talk about a full party - and most nutritionists agree that when it comes to nibbling late night, it is better to limit things to a light snack - but it is important to listen to your body and hold hungry signs you give you. If your stomach changes at midnight, nutritionists give you the turn to satisfy these desires with good food.

Why do you go from snack late in the night.

You probably know the myth of sleep that you should not eat at night because your metabolism slows down; However, experts say that this is not the case. "Unlike popular belief, the metabolism does not go out when we sleep. It's going and flowing but overallremains compatible with our metabolism with alarm clock"advises Madeline McDonough MS, RDN." The key [for late snack] opts for dense nutritive snacks that support a global balanced food model. "

That is to say, you should skip the pizza of remains and opt for a nutritional snack to make up you until morning.

Eating late in the night does not agree, it is also recommended if you are really hungry. If you do not know your corporal markers, you can even sleep less than the evening or a more difficult time staying asleep. "If you are too hungry at night, you will probably have trouble sleeping, and you will be very voracious in the morning, possibly feeling nauseating of hunger," says Diana Gariglio-Clelland, Rd, CDE withBalance a supplement. "Eating to bedtime at bedtime can even be beneficial for people who undergo low blood glucose at night, such as those taking insulin."

What are the best types of food for healthy snacks at the end of the evening?

Foods that help increase melatonin levels in your body, in particular, can be a boon to eat at bedtime. "For example, foods such as cheese, milk, turkey and peanuts contain tryptophan, a precursor of serotonin and melatonin. The body naturally produces serotonin and melatonin, which help to induce the calm and regulate sleep cycles, "saysEdwina Clark, Ms, rd, cssd, registered dietician and chief nutrition athundred.

For optimal efficiency, Clark advises to associate foods rich in tryptophan with aSource of carbohydrates. This "helps [tryptophan] cross the blood-brain barrier and exercise its effects of sleep improvement."

For some, opting for aSnack rich in probiotic After dinner, can even help with digestive problems. "Research suggests thatprobiotics can be useful For IM problems such as IBS, diarrhea and constipation - all that can affect sleep, "says Clark. She notes healthy options likekefir, Sauercroute, andkombucha.

The best snacks in good night late.

Next time hunger hits before going to bed, be nice with your body and exchange theFast fixing For one of these choices approved by the expert for 15 snacks at birth.

1. Edamame

This crunchy legumin is one of the midnight Go-Tos de Clark. "Edamame is an excellent healthy substitute for those who prefer salted snacks at night," she says. "Edamame is a source of tryptophan and carbohydrates and can help synthesize serotonin and melatonin." Sprinkle a little salt on a bowl of edamame or a pair of a small hummus for a more filling snack.

2. Fresh vegetables

"Cruity is always a good choice because vegetables have few calories and will prevent you from gaining weight because of overnight excess," suggests that nutritionist Brocha Soloff, R & D,IHEART HEALTH. Carrots and celery are a popular choice, but also consider radish, zucchini rounds or sliced ​​broccoli rods with a little salt for something different.

3. A banana with almond butter

"Bananas provide our body with healthy carbohydrates and almond butter contribute to balancing blood glucose with its protein and fat content," suggests McDonough. "This perfect pair can even help you fall asleep, bananas are rich innutrients that can be converted into melatonin And almonds contain magnesium, another nutrient that can help us achieve and maintain a quality sleep. No almond butter? Swap a tablespoon or two almond butter for an almond handle.

4. Cracklet with whole grains and cheese

A winning combo for nightfrings. "Crackers' carbohydrates are digested more slowly because of the upper fiber content, and protein and grease in cheese contain filling proteins to feel full", explains Gariglio-Clelland. If you are without dairy products, intolerant or vegan lactose, try to pair the crackers with hummus or other preferred dip.

5. Tardified cherry juice

"Tarter cherries contain melatonin andsmall tests suggests that crimpy juice consumption improves the duration of sleep and quality, "says Clark". In addition, late cherries are packed with polyphenolic compounds that help
Fight inflammation and oxidative stress. "Clark recommends theBrand CheribundiBut do not hesitate to experiment with everything that is at your local grocery store.

6. A small protein bar

Most people are not really hungry after dinner, but they need a little something, "saysAmy Goodson, MS, RD, CSSD, LD. "A soft and controlled option with some fibers and protein can be just the thing to satisfy your desire without blowing your power plan." His favorite flavor of these organicPROBARS BOX BARS Is the chocolate chip with peanut butter, but it also comes to mixed aromas of berries and coconut almonds. They are all totally based on plants and have only four grams of sugar with about 150 calories per bar. "This is the perfect snack without guilt that helps with desires. It is not too heavy on the stomach and will not give you that sugar rushes to other sweet foods."

7. Cooker pophead

We are talking about simple nuclei here, no butter popcorn as if you get to the cinema or the type you buy in microwave-Safe-Safe bags, which is often responsible for additives. "The stove popcorn is a multipurpose and healthy snack that can be prevented from honoring any late night agreement," Note McDonough. "Are you looking for a salty crunch? Sprinkle sea salt and / or nutrition yeast on top. Something sweet? Add a touch of raw honey and a cinnamon to help promote stable blood glucose. Popcorn also contains fibers and is relatively low in calories whenprepared at home. "

8. Grapes

If you do not have enough hungry for a solid snack on a snack, but still fear something sweet before going to bed, bring up some grapes can do the trick. "The grapes are aMelatonin source. Grapes also contain polyphenols that are good for the heart, "saysMalena Lostomo, MS, RD, CDE, Certified Dietary Nutritionist and Certified Diabetes Educator.

9. Tomatoes

These juicy fruits contain small amounts of melatonin. "Consider eating tomatoes all day and it can help you fall asleep at night," saysClaudia William, MD, Certified Family Medicine and Lifestyle Medicine. Bonus: Tomatoes also offer lycopene, a powerful antioxidant that has been demonstrated to reduce the risk of cancer and heart disease.

10. Non-sweet Greek yogurt and unison with fresh fruit

You do not have to say twice to give us this cream and satisfying snack that happens to be a really nutritious option for you when the night's hunger strike. "Greek yogurt And fruits provide all the creamy sweetness of ice without grease and added sugar. Yogurt is rich in probiotics that can help adjust the stomach, as well as a source of amino acid called tryptophan, "explains Clark". Tryptophane is used to synthesize serotonin and, in turn, melatonin, which helps regulate circadian rhythms. Associate Greek yogurt with a source of carbohydrates, such as fruit, help tryptophan through the blood-cerebral barrier. To make this snack a little earlier, sprinkle the yogurt with a cinnamon on the ground or curcuma.

11. Nut or nut butter on a piece of whole grain toast

"A simple portion of nuts or sunflower seed butter extend over ahigh fiber food-Litting an apple or a whole grain bread - is a great option before going to bed, "says Rachel Fine, RD, a licensed dietary and owner ofPeak nutrition, a nutrition consulting company in New York. "The key here is the fiber, which helps stabilize blood glucose throughout the sleep, preventing the appearance of hypoglycemia at early morning. The addition of unsaturated protein and fats will also help build a macronutrient mix which works to stabilize its blood glucose. " You do not know what kind of toast use? Read our guide to theThe healthiest bread breads bought in stores.

12. PISTACHES

"The pistachios are filled with protein, B6, magnesium and melatonin. All are important nutrients to help you feel full and fall asleep," says Dr. William. "Just two pistachios can give you a good amount of melatonin. So, a handle should help you hit the hay as soon as possible." Walnuts for pistachios? We have 15Perfect pistachio recipes For you here.

13. Oatbits

"I really enjoyed oats like a late snack because of their warm and comforting spices," says Goodson. If you do not wantMake your own at homeYou can always buy a premature version. "Perfect snack to warm up the winter months,Ojas Studio Date and Grain Bites Fun whole food ingredients, including cinnamon, coconut, fig and orange skin. Simply add a soothing lavender essential oil and a warm blanket and you will mind in Dreams land in no time.

14. Cheese

Make sure to limit your cheese consumption to aHealthy serving size. It is a stringed cheese or some cubes of cheddar. "Searches show that lactose in cheese can help you better fall asleep," Note Soloff. To complete the snack, add some slices of fresh vegetables or a fruit with low glucidity, such as berries.

15. Goji berries

We are wild for this uber-nutrientsuperfeument For a snack at the end of PM, Dr. William. "Goji's berries have the highest concentration of melatonin for any dried fruit," she notes. Make sure you stick it on varieties without added or unsweetened sugar.