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Step Away From the Energy Drink! Here Are 9 Healthy Snacks to Fuel You Up on Late Nights

18/12/2019 - 06:45 PM

Cramming for tests, crazy travel schedules, getting ahead on work projects: late nights happen, and not always of the fun Friday night variety. Sometimes going to sleep earlier and getting a full night's rest [1] just isn't possible. And if you're burning the midnight oil and running low on energy, a healthy snack or two can keep you going strong until it's finally time to sleep.

"Eating late at night isn't necessarily an unhealthy habit [2]," said registered dietitian Jenn LaVardera, a nutrition expert at Naturipe Farms [3] — as long as you're truly hungry [4] and you go for a nutritious snack. Sugary, processed foods can lead to weight gain [5], and they won't provide you with the long-lasting energy you're looking for, either; you'll get a fleeting bump of energy followed by a crash. If you're snacking to stay awake, this can quickly lead to overeating.

Instead, opt for "a combination of fibrous carbohydrates and protein," said Rachel Fine, a registered dietitian at To the Pointe Nutrition [6]. "Carbohydrates are an important fuel source to keep the brain alert," she explained, but simple carbs are the ones that'll lead to blood sugar spikes and crashes. The natural fibre will allow for slower absorption into the blood stream. Protein is another good source of long-lasting energy and "an important addition to any nighttime snack," Rachel added.

With that baseline, we asked registered dietitians to recommend the healthiest late night snacks for keeping your energy up without hurting your health and fitness goals. Read on to check out the options, both sweet and savory, that'll help you stay satiated and focussed on whatever's keeping you up late tonight.

Yoghurt With Fruit

A yoghurt and berry parfait is a great choice, Jenn told POPSUGAR, especially if you're getting closer to the end of the night. The yoghurt is a good source of protein, and the calcium can also help your brain produce melatonin [8], a hormone that regulates your sleep-wake cycles [9]. The fruit is a sweet but healthy and fibrous topping, and you can even add nuts on top for some crunch.

Oatmeal With Blueberries

"Oatmeal with blueberries is a top choice for late-night snacking," Jenn said. Oats are a healthy source of carbs, and "blueberries pack antioxidant power that can squash stress in your cells," she explained. Plus, a warm bowl of oatmeal is cosy and comforting when the night goes long.

Air-Popped Popcorn

"This fibre-rich snack has a low glycemic load, meaning it won't raise your blood sugar levels drastically after eating it," Charlotte told POPSUGAR. "Instead, glucose will be released slowly into the bloodstream over time, providing a more steady supply of energy." Popcorn is also versatile, said Madeline McDonough, MS, RDN. If you want a salty crunch, sprinkle on some sea salt or nutritional yeast, she said. Feel like sweets? Madeline recommended adding a sprinkle of cinnamon and a drizzle of raw honey.

Fruit With Nut Butter

Multiple experts recommended this snacktime staple to satisfy your late-night hunger. If apples are your pick, try Charlotte's sweet "DIY [10] apple nachos" recipe: drizzle thin slices with nut butter and sprinkle on cinnamon and sweet, healthy toppings like mini dark chocolate chips, unsweetened coconut shreds, chopped nuts, or pretzel pieces.

Bananas with almond butter are another good choice, Madeline told POPSUGAR. "Bananas provide our body with healthy carbs and almond butter helps to balance blood sugar with its protein and fat content," she explained.

Dark Chocolate

Dark chocolate is a good snack if you know you'll be up for more than two hours, said Joelle Malinowski, RD, CDE, for the New York State Academy of Nutrition and Dietetics [11]. It's a natural source of caffeine (hence why you don't want to eat it right before bed), contains antioxidants, and has a surprising amount of other health benefits [12], too.

Pretzels With Dried Fruit

If you want both salty and sweet, registered dietitian Jodi Greebel from Citrition [13] recommended a handful of pretzels with skin-on dried fruit. "This gives a great combination of something crunchy with something sweet," along with plenty of fibre and nutrients, Jodi told POPSUGAR.

Crackers With Cheese

Whole-grain fibre-rich crackers, plus a healthy topping, are another good choice for late-night snacking. Jodi recommended crackers with a small serving of cheddar cheese for some satiating healthy fats. If you're vegan or dairy-free, replace the cheese with nut butter.

Cucumbers With Italian Seasoning

A light, hydrating snack for the nighttime, cucumbers with a sprinkle of Italian seasoning are recommended by Jackie Elnahar, RD, of Pure Plate Plan [14]. The cucumbers are full of water, fibre, Vitamin C, and potassium, she explained. The seasoning contains herbs like oregano, which in concentrated quantities can provide antioxidants [15] and protect from viruses [16]. (A sprinkling of it in your snack probably won't bulletproof your immune system, but it can't hurt!)


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