Eating dinner too late can also negatively impact blood sugar levels, adds Sara. “As the body prepares to rest, our insulin sensitivity decreases, which means we won’t respond to the insulin our body produces as well, which negatively impacts blood sugars and increases risk for developing diabetes if this happens often enough,” she explains.
“When our eating does not align with our normal circadian rhythm, which is sometimes known as ‘eating jet lag,’ it can increase risk for developing obesity, diabetes, and cardiovascular diseases, she adds.
Is eating dinner late bad for you?
Before you freak out about your eating habits, know that eating right before bed every once in a while isn’t going to cause serious harm. “Just like having one ‘ideal’ day isn’t going to change your health forever, having one ‘bad’ day isn’t either,” Sara says.
It also might change how hungry you feel for breakfast in the mornings, she says.
“Breakfast can be important to help with balancing hunger and energy throughout the day. Without a hunger signal to remind you to eat soon after waking, no breakfast could mean more fatigue and bigger portions or more frequent meals and snacks as the day goes on.”
Is it OK to eat a nighttime snack?
While I love an early dinner, I might love my nighttime snack even more. Fortunately, doing so is dietitian-approved.
“I wouldn’t recommend eating a snack before bed if you don’t need to, but if you’re feeling hungry, you can do so without stress,” Sara says. “I always recommend eating when you feel hungry—regardless of what time it is. It’s important not to restrict your intake when you’re feeling hungry. Hunger is our body’s way of telling us we need energy and fuel and we need to honour that sign.”
That said, if it’s late, Sara and Samantha recommend eating snacks that are high in protein and fibre. Some of their suggestions include a granola and nut mix, yogurt, fruit, peanut butter, and carrot sticks with hummus.
What foods should you avoid before bed?
According to Sara, it’s best to avoid eating meals that contain large portions of carbohydrates right before bed.
“Because our insulin sensitivity—how well our body responds to the hormone insulin and, therefore, uses the glucose from the carbohydrates we consume—decreases as we prepare for rest, those carbs aren’t going to be well utilised by the body,” she explains. “This can be especially concerning if you’re someone already dealing with insulin resistance, pre-diabetes, or diabetes.”
Samantha advises against any meal that leaves you “feeling overly full” or might trigger acid reflux, like spicy foods, high fat foods, caffeine, and chocolate.
A version of this article originally appeared on Glamour US.