When it comes to major nutrition questions, here is one that sparks a lot of debate: is it okay to eat late at night? In fact, there is a lot of misinformation about when to eat, especially regarding meal timing.
The effect of late-night meals may depend on several factors. “The truth is how much you eat is just as important and often more important than when you eat,” experts say.
Late-Night Eating and Weight Gain
The main reason people think eating late at night is bad is usually the risk of gaining weight. “The reason I hear most often is weight gain,” dietitians say. “Late-night eating is often linked to a lack of self-control and eating ‘junk’ food.”
Pictures of people snacking on chips and ice cream while watching TV make for eye-catching headlines, but the reality is more complex. Other nutrition experts note that many assume that late-night eating automatically leads to high cholesterol or poor insulin regulation.
It is as if the weight gain fairy monitors us after 6 PM. At night, she waves her wand, and poof!
Have Beliefs About Night Eating Changed Over Time?
Until recently, many people, including experts, thought weight management was simple, but this view has evolved as more evidence shows the effects of hormones, stress, genetics, and more on weight.
Recent research called chrono-nutrition has emerged in the last five years, studying how meal timing affects weight, blood pressure, blood sugar, and cholesterol. The idea now is that manipulating the time of day when food is consumed may influence blood sugar levels and body weight.
Limiting the time of day when food is available may offset metabolic consequences of chronic diseases. Fasting and intermittent eating windows are becoming more popular, but a significant part of this research is still preliminary.
What Does the Research Say?
This is why the question “Is eating before bed bad?” is so confusing. One thought is that while eating at night does not necessarily lead to weight gain, the impact on weight depends on the distribution of the rest of your daily calories.
Additionally, some studies indicate that eating late at night may reduce the likelihood of having breakfast and skipping breakfast can lead to excessive hunger and overeating later in the day.
Is There a Clear Answer?
Debate about the downsides of eating before bed will likely continue. If you want to maximize your daily calorie intake during the day, you might skip the late-night snack.
However, if you genuinely enjoy a small snack while watching your nightly TV show, you can make it work. Just ensure you are mindful of night eating don’t multitask while eating, and be aware of whether you are truly hungry or just snacking for pleasure.