A nutritionist explains that late-night snacks are neither absolutely beneficial nor harmful; it depends on the individual. First, you need to understand if late-night snacks are suitable for you. For example, during children's developmental period or for students under significant academic stress, eating late-night snacks not only benefits growth and development but also improves learning efficiency and prevents nutrient deficiencies. Some working professionals who need to stay up late can also have a late-night snack to maintain abundant physical energy and vitality. Besides these healthy individuals, people prone to hypoglycemia, diabetics, the elderly, and those with poor stomach function should adopt the principle of eating smaller, more frequent meals, making late-night snacks a healthy choice. Additionally, cancer patients often suffer from malnutrition, so having a late-night meal is also an excellent way to ensure adequate nutritional intake.
However, improper late-night snacking can have drawbacks, such as causing obesity, burdening the stomach, and potentially leading to insomnia. If the late-night snack is high in calories or cholesterol, it can also increase the incidence of coronary heart disease or diabetes.
Many people eat late-night snacks in the summer. Some do so out of necessity due to work, having to eat very late; others are "night owls" who simply enjoy a late-night bite. Whether out of necessity or by choice, when you have to have a late-night snack, which types are healthy and which are not? How can you eat to ensure it's healthy? In response to the classic late-night snacks popular in Tianjin nowadays, a nutritionist has provided some specific commentary.
【Simple Version Late-Night Snacks】Street Food Stalls
Signature Food: Jianbing Guozi
Take the commonly eaten Jianbing Guozi as an example. A regular set of Jianbing Guozi contains about 315 kcal, with 15g of protein, 18g of fat, and 23g of carbohydrates, accounting for 18.8%, 51.4%, and 29.8% of the total energy, respectively. The recommended ratio for the three major nutrients is 15% protein, 25% fat, and 60% carbohydrates. Therefore, the proportion of fat in Jianbing Guozi far exceeds the recommended intake. Fried foods are hard to digest, greasy, and can easily cause stomach problems. They are also high in calories and contain high levels of oil and oxidants, which can easily lead to obesity and are considered a dangerous food for high blood lipids and coronary heart disease. The process of frying also produces a large number of carcinogens. Research shows that people who frequently eat fried food have a much higher incidence of certain cancers compared to those who rarely or never eat them. Therefore, if possible, try to avoid this type of food as a late-night snack.
Economical Version Late-Night Snacks】Food Stalls
Signature Food: Ma Sha (Roadside Casserole), Grilled Skewers
On average, a roadside casserole contains about 340 kcal, with approximately 12g of protein, 3.6g of fat, and 64.6g of carbohydrates, accounting for 14.2%, 9.5%, and 76.3% of the total energy, respectively. Grilled skewers, on the other hand, are very high in oil and are another popular late-night snack. A recent study claimed that eating grilled food is as toxic as smoking, with one grilled chicken leg equivalent to the toxicity of 60 cigarettes. Women who frequently eat grilled food have twice the risk of breast cancer compared to those who don't. Grilling meat directly at high temperatures produces a carcinogen called benzopyrene. Regular consumption of such grilled foods can lead to an accumulation of carcinogens in the body, posing a risk of inducing stomach and colon cancer. At the same time, grilled foods contain another carcinogen—nitrosamines. If meat skewers are marinated for too long, nitrosamines are easily produced. These foods are high in fat and calories, which can easily lead to "modern diseases" such as hypertension, diabetes, and cardiovascular diseases. After grilling, the food's nature becomes "dry and hot." Coupled with "hot" ingredients like cumin, pepper, and chili, which are very pungent and stimulating, they can greatly stimulate gastrointestinal motility and digestive juice secretion, potentially damaging the digestive tract mucosa. Therefore, this type of late-night snack is not recommended for frequent consumption.
Upgraded Version Late-Night Snacks】Chinese and Western Simple Meals
Signature Food: Hamburgers, Ramen, Rice Bowls
As a fast-food item, hamburgers have been very popular in recent years, especially among children and young people. Every 100g of a hamburger contains about 470 kcal, with 23g of protein, 16g of fat, and 58g of carbohydrates, accounting for 31.1%, 19.5%, and 49.4% of the total energy, respectively. A regular serving of ramen or a rice bowl also contains about 350-450 kcal. A nutritionist believes that the calorie intake for a late-night snack should be controlled around 200 kcal, as excessive calories can easily lead to obesity. Hamburgers contain relatively high levels of oil and oxidants, and frequent consumption is a risk factor for high blood lipids and coronary heart disease. Therefore, the frequency of choosing this type of late-night snack should not be too high.
Recommended Healthy Late-Night Snacks
Soups and Porridge: Low-Calorie, Low-Fat, and Easy to Digest
From a nutritional perspective, whether for healthy individuals or those with illnesses, late-night snacks should be easy to digest, low in oil, and low in calories, such as porridge, soups, fruits, and milk. Soups and porridge have relatively light flavors, which are easy to digest. They also contain a lot of water, making you feel full easily without overeating. They are low in oil, low in calories, and low in fat, making them the best choice for a late-night snack.
A nutritionist reminds that late-night snacks should be finished two hours before bedtime to reduce the burden on the stomach and prevent weight gain. For individuals with illnesses, attention should be paid to controlling the amount of food. Diabetics should choose their portion size based on their usual blood sugar levels, while patients with stomach problems should be especially careful, preferably keeping the calories of their late-night snack around 200 kcal. Good choices for a late-night snack include: a glass of low-fat milk with 2-3 soda crackers, a light soup noodle or savory porridge, oatmeal, or red bean soup.
Special Advice
After a "Greasy" Late-Night Snack, Take a Walk to Aid Digestion
What if you've had a high-fat, high-calorie late-night snack? You can consume some of that energy through moderate exercise.
After a short rest, taking a walk is the best method. While walking, maintain the correct posture: head up, chest out, and swing your hips gently with your steps. This is beneficial for whole-body movement and coordination.
Pay attention to the pace of your walk. Walking aimlessly with frequent stops provides limited exercise and won't achieve the effect of aerobic metabolism, thus failing to burn energy. Depending on your personal situation, a 30-minute walk is appropriate for aiding digestion after a meal.