Often eat late night snacks? Do you know the hidden health risks behind this?

When staying up late has gradually become a modern life habit, late night snacks have become a must for many people at night. Whether it is the summer crawfish, or winter hot pot, are deeply favored by the public. You can taste the food at night, but also to start socializing, the night snack is gradually becoming people’s fourth meal. However, in the mingling, feast behind the night snack, but hidden dangerous factors that are harmful to human health.

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Experts suggest that three meals a day should be in line with the rules of the human digestive glands to secrete digestive juices and follow a reasonable ratio of energy and protein intake. Some of the people who need to work night shifts and overtime have to supplement their energy through late night snacks, so they should pay attention to meal balance. If you don’t have a balanced meal, you may get a red light from a late night snack.

Late night snacking is associated with certain cancers. In March, a joint study by the Chinese University of Hong Kong and Utrecht University in the Netherlands found that women who eat at 10pm-12pm, 0pm-2pm and 2pm-4pm have an 80%, 120% and 90% increased risk of breast cancer respectively. Women who ate at night (at least once a week after 10 p.m.) for 20 years or more had a 128% increased risk of breast cancer. This set of data undoubtedly demonstrates the cancer risk associated with late night eating. The reason behind this is that scientists believe that late night eating may affect the secretion of insulin, melatonin and cortisol hormones, thus creating metabolic problems that are highly associated with breast cancer. In particular, it is worth noting that people’s favorite barbecue snacks may also contain carcinogenic substances such as benzo(a)pyrene, which increases the risk of cancer when consumed regularly.

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Second, people generally eat late night snacks, they will take in a large amount of meat, eggs, milk and other high-protein foods, and the nutrition cannot be consumed, increasing the gastrointestinal burden. Excessive intake of food at night or eating too greasy will lead to stomach pain and bloating, which will easily lead to stomach problems in the long run.

Third, since the body’s cholesterol synthesis is mainly done at night, frequent late-night snacking will lead to a significant increase in the synthesis of blood cholesterol in the liver, disrupting the normal metabolism of the body. Long-term night eating, will repeatedly stimulate the pancreas, so that the secretion of insulin increases, over time, will lead to abnormal blood sugar, blood lipids. If you do not control late night snacking, it is easy to make the blood lipids exceed the standard.

Want fast weight loss? The late night snacks you should and shouldn't be  eating

Fourth, many people generally rest directly after eating late night snacks. Exercise less (no exercise), food calories stored in the body can not be consumed in time, in the long run, it is easy to gain weight, but also may make fat deposited on the walls of the arteries, which invariably increases the probability of hypertension, cardiovascular and cerebrovascular diseases.

Fifth, the night snack can make the stomach bulge, causing pressure on the surrounding organs, stomach, intestines, liver, gallbladder, pancreas and other organs in the postprandial tension will send information to the brain, causing brain activity, and spread to other parts of the cerebral cortex, inducing insomnia. In turn, it will have an impact on the next day’s mental state, and over time, it will lead to depression.

Sixth, the peak of calcium excretion is often 4 to 5 hours after eating, if the late night snack, when the peak of calcium excretion comes, people have gone to bed to sleep, urine will be inbred in the ureter, bladder, urethra and other urinary tract, can not be discharged in time, resulting in an increase in urine calcium, easy to deposit down to form small crystals, and over time, gradually expand to form stones.

10 deliciously comforting late night snacks that you won't feel guilty  about - the living well alone project

Seventh, the food safety of late-night snacks deserves attention. Night snack places such as stalls, roadside stalls are located on the roadside or public open space, the health status of practitioners, disinfection of dishes, site hygiene, food safety and other aspects may have safety risks. Especially in summer, a little improper storage of food may deteriorate, contaminated by pathogens, it is easy to eat acute gastroenteritis or food poisoning.

The hazards of eating late night snacks are many, but if you are sometimes hungry and really need to eat, you should pay attention to the dietary balance and grasp the three main principles. First of all, try to avoid eating late night snacks 2 to 3 hours before going to bed, and it is best not to eat late night snacks after 9 pm. In addition, the choice of late-night snacks should not be “heavy” food, such as fat, high oil, and more stimulating, easy to produce food, such as barbecued meat, spicy crawfish, potatoes, onions, etc.. Eat night snacks as much as possible to achieve a variety of varieties, light amount of small. Congee, noodles, egg mash, seafood, etc. are better choices. The night also try not to eat watermelon and other fruits with high water and sugar content. All in all, the night snack food should meet the health requirements. The night shift people who need to take in enough energy can choose whole wheat bread, oatmeal, bananas, almonds, milk, honey, and so on. Among them, bananas and almonds are rich in magnesium, which can relax the muscles and help you sleep; milk is rich in tryptophan, which also has a certain role in helping you sleep. The last and most important thing is to never drink late at night.

Best and Worst Late-Night Snacks for Your Health

Eating late night snacks is indeed a very common behavior, but there are indeed many health risks behind it. Choose healthy and digestible food, eat at a reasonable time, and develop good habits from healthy eating late night snacking, less late night snacking to do it.