Busting Myths: The Health Impact of Eating Late at Night; Check out experts' opinions
The practice of eating dinner late is common, especially for those with busy work schedules and commitments, and this hectic pace often leads people to develop the habit of eating during the late hours of the night, which can lead to health complications.
Studies indicate that eating dinner late can significantly increase the risk of various health complications - Photo Reproduction/Internet
With the hectic routine and modern life, Many people have a habit of eating late at night, whether out of convenience, habit or simply because they feel hungry. However, several myths arise around this nighttime habit and its supposed impact on health. Second, a recent survey published by The New York Times, which analyzed the eating habits of more than 34 thousand North American adults, found that around 60% of those interviewed stated that they usually ate meals after 9 pm.
Experts warn that establishing the habit of eating regularly at night can have undesirable health consequences, especially when the meal is consumed shortly before bedtime. According to Marie-Pierre St-Onge, a nutrition and sleep specialist at Columbia University, USA, our bodies developed to metabolize nutrients during the day and preserve and store energy at night and interfering with this natural rhythm can result in complications.
Evidence from several studies indicates that the practice of having dinner at late hours can significantly increase the risk of developing various health complications. These complications range from problems such as obesity and diabetes to more serious conditions such as heart disease. This troubling link can be explained, in large part, by the association between inadequate sleep quality and a variety of health issues, including weight gain, lack of energy, and impaired cognitive function.
Does eating late at night lead to weight gain?
One of the most common questions is that eating late at night is directly associated with weight gain. This concept is based on the idea that the body burns fewer calories during sleep, which could lead to an accumulation of fat. According to Frank Scheer, a neuroscientist at Brigham and Women's Hospital in Boston, a 2019 study of nearly 900 middle-aged and older American adults revealed that those who ate approximately 100 calories or more two hours before bed were about 80% more likely to be overweight or overweight. Similar results were observed in surveys of adults in Sweden and Japan.
Does eating late at night affect your sleep quality?
Another popular belief is whether eating food late at night interferes with sleep quality. According to experts, the biggest negative impact on sleep quality is related to eating more substantial meals before bed. O Consuming high-calorie foods before going to bed can harm the first phase of sleep, when the body is focused on the digestive process. Before going to bed, it is crucial to choose light, easily digestible foods, as heavy, high-fat foods can harm your sleep and the proper digestion of the food you eat.
In short, the act of "sleeping after a full meal" influences the body's circadian cycle. Instead of allowing adequate rest, the body directs its energy towards digesting food, overloading the digestive system and resulting not only in discomfort, but also in heartburn and indigestion.
Expert Opinions: Balance and Conscious Choices
Research from Brigham and Women's Hospital also suggests that, if possible, it's best to avoid eating your last meal of the day no later than three to four hours before your usual bedtime. If you work unconventional shifts, eating late may be unavoidable. But if you can, try to eat your biggest meals between 7am and 7pm. If you eat late at night, the suggestion is to opt for smaller, more nutritious meals or snacks that are not too high in fat or added sugars.
Experts emphasize that eating very late at night is not a good option, as at night we become more insulin resistant. So, if you eat, for example, a meal rich in carbohydrates very late, the chances of gaining body fat are much greater than if you eat it during the day. All of this is linked to us going against our biological clock, the circadian cycle, which is how our hormones work. According to doctors, the ideal would be to go at least two hours without eating before going to sleep. Some studies indicate that the ideal time to sleep is before 11pm. Following this recommendation, the evening meal should be eaten around 9 p.m.
