【Bedtime Snacks Selection】The reasons behind wake-up hunger have been introduced in the previous post. So are there any suggested bedtime snacks that can help improve this situation?
No sugar and low-fat yogurt with berries like kiwis, blueberries and strawberries can provide satiety, as sources of proteins with multiple antioxidants and high levels of serotonin which then turns into melatonin for relaxation and sleep quality improvement.
Choosing roasted nuts or edamame not only greatly reduces the saturated fat intake from deep-fried snacks, but also provides unsaturated fats and proteins to stabilize blood sugar level.
Natural melatonin and magnesium from nuts can also improve your sleep quality.
Although dark chocolate is rich in magnesium, caffeine may adversely affect your sleep. If you want to choose some sweet snacks, chestnuts with high fiber content are lower in Glycemic Index (GI), providing you satiety and preventing blood sugar fluctuation to improve wake-up hunger.
If you want some hot food 2 to 3 hours before sleep due to over hunger, lower GI food such as bean noodles or oatmeal with low-fat milk are suggested to replace highly processed cup noodles. Having half an amount of your normal meal should be enough to avoid overstuffing.
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