Most of us have been guilty of opening the fridge for a slice of cheese or grabbing a bag of potato chips as a pre-bed treat. However, experts now say that when you choose to snack may be just as important as what you snack on for maintaining good health.
Why Late-Night Snacking Is Problematic
According to registered dietitian Lindsey DeSoto, late-night snacking can negatively impact several areas of health, including blood sugar levels and weight management. While a small evening snack may be acceptable if you are truly hungry, making it a frequent habit can lead to weight gain. "Research suggests the body may process food better earlier in the day," DeSoto wrote in a recent post.
The issue lies in the body's internal clock, or circadian rhythm. Your body releases hormones that make you feel hungry and alert during the day, but eating at night can disrupt this natural cycle. Johns Hopkins Medicine explains that disrupting feeding and fasting times alters how the body processes nutrients, particularly calories from sugars and fat.
Impact on Hunger and Metabolism
Studies have linked late-night eating to an increased risk of obesity. Researchers at Harvard Medical School found that eating late may actually increase hunger rather than satisfy it. Lab tests revealed that people who ate later had lower levels of leptin, the hormone that helps us feel full. They also burned calories more slowly and showed genetic triggers for fat growth.
"We found that eating four hours later makes a significant difference for our hunger levels, the way we burn calories after we eat, and the way we store fat," explained Nina Vujović, a researcher at Harvard Medical School.
Blood Sugar Spikes and Chronic Disease Risk
Snacking on carbohydrates at night can spike blood sugar levels because the body is less able to regulate them compared to earlier in the day. The body produces lower levels of insulin at night, which is responsible for moving glucose out of the blood. Additionally, melatonin, the sleep hormone, can decrease insulin secretion or reduce the body's sensitivity to it.
"This means the body may have a lower ability to metabolize high levels of circulating glucose as a result of late-night snacking compared to earlier in the day," said registered dietitian Christina Manian.
Best Times to Snack
Morning and afternoon snacks can provide crucial energy and support health. The best time to snack is when your stomach feels empty, you have low energy, and your next meal is several hours away, according to DeSoto. If you plan to be active later, a balanced snack can also provide energy.
To avoid binge eating and elevated blood sugar, portion snacks ahead of time. Choose snacks packed with protein and fiber to keep you feeling fuller longer, such as apples with almond butter, hummus and veggies, or cottage cheese.
