Whenever one wants to dine in the late evening, one usually opts for a fresh vegetable salad. It just so happens that this dish is regarded as nutritious and dietetic. Why are salads and fruits off-limits at night? After five p.m., nutritionists advise against consuming anything that hasn't been heated. The digestive tract has a unique rhythm, which explains why digestion is significantly more active in the morning and slower in the evening.
It should be kept in mind that processing raw food requires more energy and is more challenging. In the event that the body is unable to handle food digestion immediately, fermentation will begin in your stomach. In addition to increasing your risk of illness, the internal fermentation process also impairs your sleep, making it harder to wake up feeling rejuvenated.
Here are five facts backed up by science as to why you should not eat salads at night just before sleeping.
5 Reasons Eating Salad At Midnight Is Bad For Health
1. Disrupted Digestion
Studies in the Journal of Clinical Gastroenterology suggest that eating late at night, regardless of the food type, can slow down your digestion. This is because the body's natural digestive processes slow down during sleep, leading to potential discomfort, indigestion, and heartburn. The digestive system releases less stomach acid and digestive enzymes at night, making it harder to break down food efficiently. This can cause bloating, gas, and difficulty sleeping.
2. Spike in Blood Sugar
Research published in the Journal Diabetes Care indicates that eating late at night, even healthy foods like salads, can lead to blood sugar spikes. This is because the body's glucose regulation is less efficient at night, leading to potential issues like sleep disturbances and increased risk of type 2 diabetes in the long run. During sleep, the body's sensitivity to insulin, the hormone responsible for regulating blood sugar, decreases. This can lead to higher blood sugar levels after eating, even with healthy foods like salads containing carbohydrates from vegetables and dressing.
3. Sleep Quality Interference
A study published in the journal Sleep Medicine found that late-night meals, including healthy options, can negatively impact sleep quality. This can manifest as difficulty falling asleep, restless sleep, and waking up feeling unrefreshed. Eating close to bedtime can stimulate the digestive system and increase alertness, making it harder to fall asleep and stay asleep soundly. Additionally, the discomfort from indigestion or heartburn can further disrupt sleep quality.
4. Increased Calorie Consumption
A study published in the International Journal of Obesity suggests that late-night eating can lead to increased overall calorie intake. This is because hunger cues are often stronger at night, and people tend to make less healthy choices when they're tired. Late-night snacking often happens outside of planned meals and can lead to unplanned calorie consumption, potentially contributing to weight gain over time.
5. Potential For Unhealthy Dressing Choices
While salads themselves can be healthy, the dressing choices often play a significant role in the overall nutritional value of the meal. Studies published in the journal Public Health Nutrition highlight the link between high-fat and high-sugar dressings and increased risk of obesity and other health issues. Choosing unhealthy dressings with excessive saturated or trans fats, added sugars, and sodium can negate the potential health benefits of the salad and contribute to negative health consequences.
Opting for an earlier dinner and prioritising sleep hygiene can significantly improve your overall well-being and health. If you do crave a late-night snack, try lighter options like fruits, yoghurt, or small portions of whole grains instead of a full salad.