What you can eat before bed

Everyone knows: if you follow your figure and are worried about your health, do not overeat at night. But still, scientists have found that some foods can and even need to be eaten before bedtime, and they do not bring any harm to humans.

Western Research

American researchers of healthy eating tested several groups of people, some of whom had dinner every day until 6 pm, and others almost before bedtime. The results, which turned out to be completely unpredictable, they published in the American Journal of Clinical Nutrition. Those people who ate late in the evening the next morning before and after breakfast had the same average blood sugar. Another part of the subjects, who last ate before 6 pm, in the morning, on an empty stomach, had a low blood sugar level, and immediately after breakfast - high, and even exceeding the norm. And such jumps negatively affect not only the figure, but also the health of a person as a whole. Based on these studies, scientists have come to the conclusion that healthy people who adhere to the idea of ​​good nutrition simply need to eat dinner before bed. But the dishes on their evening table should contain a low glycemic index. Then the next day their blood sugar level will be stable and normal.

Recommendations of domestic doctors

Also, domestic nutritionists recommend having dinner at night for those people who start their morning with a daily jog, with a set of certain physical exercises, or swim in the pool even before breakfast. Those who are actively involved in losing weight should also consider taking a night snack. It will help control your appetite for the next day. Reducing hunger is a key strategy in long-term weight loss success.

Late snacking is simply necessary for office workers who do not eat breakfast until they arrive at work, and for the category of men who are engaged in heavy physical labor every day. They all need to eat half an hour before bed, but their dinner should be low on the glycemic index. Only in this case, all of the above categories of people will not have problems either with the figure or with cardiovascular activity.

Late Bite Dishes

So what are these low glycemic foods? These include steamed lean meats and fish, stewed beans with vegetables without oil, seaweed in brine, omelet, fried from some egg whites with the addition of a large amount of dill and parsley. Vegetable salads are well suited for a nightly dinner: chopped celery stalks with iceberg lettuce leaves or grated beets with carrots, and all this should be seasoned with Greek yogurt. You can eat a handful of hazelnuts, boiled shrimp or some cottage cheese, drink a cup of low-fat chicken broth, fermented baked milk or kefir.

But what about fruits, because they are all useful? American researchers do not think so and do not recommend consuming most fruits at night. These include fiber-rich bananas, peaches, passion fruit, and grapes. Late in the evening, you can enjoy tangerine, kiwi or a slice of pineapple without any problems. And it's also good to drink a glass of water at night, in which you put a couple of frozen cubes of coconut milk or apple, lemon juice.

Deconstructing Myths

Until now, the myth of the "French" night dinner, or else it is called the "Italian" way of life, is very stable. This is when a glass of dry red wine is drunk daily during a late bite, usually consisting of Mediterranean cuisine. This is exactly what the French and Italians have been doing from time immemorial and in this way they supposedly keep their figure in order. Indeed, tartaric acid prevents the absorption of fats. But at night, the fermentation of wine materials in the intestines causes not only its gas contamination, but also slagging, and this leads to hormonal disruptions and other unpleasant gastroenteritis phenomena.

Almost all categories of people need light late dinners, but they should be thought out in terms of quality, quantity and composition and, of course, not contain alcoholic and carbonated drinks.