It's quite normal to feel hungry or crave a late-night snack. Well, this can occur owing to various reasons like having an early dinner, engaging in sports activities that burn calories or due to hormonal imbalance that may affect hunger and satiety signals. While indulging in the wrong foods before bed can lead to a disturbed sleep routine and weight gain. However, eating a small serving of healthy snacks can help avert waking up hungry in the middle of the night and promote quality sleep.
There are growing scientific studies that eating very late at night can make it difficult to manage weight. However, if you’re very hungry, then a small, nutrient-dense snack with less than 200 calories is fine at night.
Here we have curated 7 best snack options you can have before bedtime to curb those midnight cravings.
Healthy Snack Options
Plain Curd with Berries
A rich source of protein, curd paired with fresh berries is a power-packed snack to curb hunger. The protein helps you keep satiated, while the berries add a sweet touch and provide fibre and antioxidants.
Nutritional value (1/2 cup plain Greek yogurt + 1/4 cup mixed berries):
Calories: 150 kcal
Protein: 15 g
Carbs: 10 g
Fiber: 3 g
Fat: 2 g
Health Benefits:
The richness of calcium promotes muscle repair, supports gut health, and offers antioxidants to ease inflammation and prevent chronic health problems.
Nuts (Almonds, Walnuts, Pistachios)
Nuts are a great mix of healthy fats, fibre, and protein, all of which help reduce unwanted hunger pangs and prevent overeating. Just a small fistful can make a huge difference.
Nutritional value (1 ounce (28 grams) of mixed nuts):
Calories: 160-200 kcal
Protein: 6-8 g
Carbs: 5-7 g
Fiber: 2-3 g
Fat: 14-18 g (mostly healthy fats)
Health Benefits:
The goodness of healthy fats and protein in nuts is beneficial for augmenting heart health, stabilising blood sugar levels, and promoting satiety.
Pumpkin Seeds with Dried Raisins Mix
Pumpkin seeds are rich in healthy fats and protein and pairing it with dried raisins adds fibre and complex carbs, which keep you feeling full for a longer duration.
Nutritional value (1 tbsp pumpkin seeds + 10 no’s dried raisins):
Calories: 180 kcal
Protein: 5 g
Carbs: 10- 12 g
Fiber: 2 g
Fat: 10 g
Health Benefits:
This wholesome comb offers the right balance of healthy fats, carbs, and protein to stabilize energy and trigger metabolism.
Paneer with Pineapple
Low in calories but rich in protein, cottage cheese is a good bedtime snack. The sweetness of pineapple satisfies sugar cravings, and it’s rich in vitamins and enzymes that aid digestion.
Nutritional value (½ cup paneer + ½ cup pineapple chunks):
Calories: 160-180 kcal
Protein: 14-16 g
Carbs: 18-20 g
Fiber: 1-2 g
Fat: 2-5 g
Health Benefits:
Packed with calcium and protein promotes muscle repair, provides a slow-releasing protein (casein), and contains bromelain, an enzyme that aids the smooth digestion process.
Hard-Boiled Eggs
A quick and easy snack that’s chock full of protein, hard-boiled eggs keep you feeling full without overloading on calories. They’re also a great source of essential vitamins.
Also Read: Eggs: Types, Nutrition, Health Benefits, Uses For Skin And Side Effects
Nutritional value (2 hard-boiled eggs):
Calories: 140 kcal
Protein: 12 g
Carbs: 1 g
Fat: 10 g
Health Benefits:
Eggs are a source of complete high-quality protein that offers all the essential amino acids for muscle repair, immune health, choline for brain health, and vitamin D for bone health.
Banana with Almonds
Bananas are rich in potassium, which helps relax muscles, while almond adds healthy fats and protein. Together, they make a filling and satisfying snack.
Nutritional value (1 medium banana + 5 almonds):
Calories: 140 kcal
Protein: 2 g
Carbs: 18 g
Fiber: 3 g
Fat: 8 g
Also Read: 7 Powerful Reasons To Eat Bananas
Health Benefits:
Bananas offer natural sugars to instantly energise the system and fiber to curb cravings, while potassium helps regulate blood pressure and muscle function.
Air-popped Popcorn
Popcorn is a low-calorie, high-fibre snack that’s perfect for satisfying a crunchy craving without overeating. When air-popped and lightly seasoned, it’s a healthy option.
Nutritional value (3 cups air-popped popcorn):
Calories: 90-100 kcal
Protein: 3 g
Carbs: 18 g
Fiber: 3-4 g
Fat: 1 g
Health Benefits:
High in fiber, promotes fullness, and is low in calories, making it a perfect light snack.
How Do These Snacks Work for Nighttime Cravings?
These wholesome snacks have the right balance of macronutrients—protein, healthy fats, and fiber—that help stabilize blood sugar levels, avert overeating, and promote a feeling of fullness. By choosing snacks filled with vital nutrients, you can avoid spikes in insulin levels that may disrupt sleep or lead to increased hunger. In addition, these wholesome options are heaped with nutrients that aid muscle repair and digestion, making them ideal for bedtime consumption.
By wisely opting for any of these snacks you can healthily satisfy your late-night cravings and attain your health goals.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
The Health Impact of Nighttime Eating: Old and New Perspectives
Amber W. Kinsey1 and Michael J. Ormsbee1,2,
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4425165/
https://www.mdpi.com/2072-6643/9/4/367
