Frederic Melton
Eating late at night can be a bad idea due to potential weight gain, but not eating when hungry can cause trouble falling asleep. So, if you're feeling peckish after hours, what's the best snack to reach for? This article will explore whether cheese is a healthy late-night snack option.
| Characteristics | Values |
|---|---|
| Healthy | Yes, if consumed in moderation and paired with whole-grain crackers, grapes, and cucumber sticks |
| Calories | 150 calories for 4 crackers and 1 stick (28 g) of reduced-fat cheese |
| Nutrients | Calcium, fiber, protein |
| Health Benefits | May help improve sleep quality due to the presence of tryptophan and serotonin |
| Weight Gain | Eating late at night may make weight management more difficult, but a small, nutrient-rich snack is generally acceptable |
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What You'll Learn
Cheese and crackers: a balanced snack with calcium and fibre
If you're feeling hungry at night, it's important to listen to your body and have a snack. However, the type of snack you choose is critical. While you may have heard that you shouldn't eat after 8 pm, it's more important to focus on the timing, quality, and quantity of the food you're consuming. A small, nutrient-rich snack with fewer than 200 calories is generally a good option.
Cheese and crackers can be a great choice for a late-night snack, providing you with both calcium and fibre. Opt for whole-grain crackers, which are digested more slowly, keeping you fuller for longer. Look for reduced-fat cheese to keep the calorie count low. A serving of four crackers with one stick (28 g) of reduced-fat cheese has approximately 150 calories.
To boost the nutritional content of your cheese and crackers, add some fruit or vegetables. Grapes and cucumber sticks are excellent choices, providing additional fibre and hydration. You could also try spreading a tablespoon of cream cheese on a slice of whole-grain toast and topping it with a few tomato slices. This option provides calcium and is extremely low in calories, with only around 59 calories per slice.
If you're looking for a more substantial snack, pair your cheese and crackers with some nuts. Walnuts are an excellent choice, as they contain melatonin, which supports healthy sleep, as well as magnesium, which helps calm nerve activity. Pistachios are another good option, as they contain melatonin, fibre, and protein, keeping you fuller for longer. Just remember to practice portion control, as nuts are calorie-dense.
By choosing whole-grain crackers, reduced-fat cheese, and nutrient-dense toppings, you can make cheese and crackers a balanced and satisfying late-night snack that won't interfere with your health goals.
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Cheese is high in protein, which can reduce cravings
While cheese is a great source of protein, it is recommended to consume it in moderation as part of a late-night snack. A mini cheese board can be a good option, including a few cubes of cheese, whole-grain crackers, grapes, and cucumber sticks. This combination provides calcium and fibre, and the protein from the cheese can help reduce cravings and keep you feeling fuller for longer.
Cottage cheese, in particular, is an excellent choice for a late-night snack due to its high protein content and low carbohydrate levels. It can help you feel full and reduce cravings, making it a nutritious option that won't lead to weight gain. According to a study by Michael Ormsbee, consuming 30 grams of protein about 30 minutes before bedtime can positively impact metabolism and improve muscle quality.
Another way to include cheese in your late-night snack is to pair it with fruit. For example, you can have a cup of sliced strawberries with a 1-ounce side of brie, providing protein and keeping you satisfied for longer. However, it is important to note that soft cheeses like brie are not recommended for pregnant people due to the risk of listeria infection.
In addition to cheese, there are other protein-rich snacks that can help reduce cravings. Eggs are a good option, as they are protein-rich and contain tryptophan, which can make you sleepy. Greek yoghurt is another excellent choice, providing twice the protein and half the carbohydrates of plain yoghurt.
When creating a late-night snack, it is important to aim for a "mini meal" that includes protein and complex carbohydrates. This can help you feel satisfied without overindulging, as regularly consuming more calories than your body needs can lead to weight gain over time. By including protein-rich foods like cheese, you can reduce cravings and make healthier choices.
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Avoid greasy foods, opt for low-calorie cheese
While it's generally best to avoid eating late at night, it's not a good idea to go to bed hungry. If you're feeling peckish in the evening, it's important to avoid greasy foods, which can cause heartburn, especially if you lie down soon after eating. Instead, opt for a low-calorie snack, such as cheese and crackers, which can help you feel satisfied without overloading your digestive system.
Cheese can be a nutritious and satisfying late-night snack, especially when paired with whole-grain crackers and fruit or vegetables. A mini cheese board can provide some important nutrients, such as calcium and fibre, and choosing reduced-fat cheese can help keep the calorie count low. For example, four crackers with one stick (28 grams) of reduced-fat cheese have only about 150 calories.
If you're looking for a creamy snack, cottage cheese is a great option. It's high in protein and low in carbohydrates, and it can help you feel full and reduce cravings. It also has live and active cultures, which are like taking a probiotic. You can pair cottage cheese with raspberries, which contain melatonin, a hormone that can help you fall asleep.
Another option is to spread a slice of whole-grain toast with a tablespoon of cream cheese and top it with a few slices of tomato. This snack is extremely low in calories, with only around 59 calories per slice, and it provides a good balance of nutrients, including fibre and healthy fats.
While cheese can be a healthy late-night snack, it's important to remember that the timing, quality, and quantity of food can all affect whether evening snacking has positive or negative health effects. Regularly consuming more calories than your body needs can lead to weight gain over time, so it's best to keep late-night snacks under 200 calories.
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Soft cheeses carry a risk of listeria, avoid when pregnant
While cheese can be a healthy late-night snack, pregnant people should be cautious about consuming soft cheeses. Soft cheeses carry a risk of listeria, a dangerous bacterial infection that can lead to miscarriage, premature delivery, stillbirth, or newborn illness. Listeriosis is an infection caused by the listeria bacteria, and it poses a significant risk to pregnant individuals and their babies.
Listeria outbreaks have been linked to various types of soft cheeses, including queso fresco, cotija cheese, brie, and camembert. These cheeses may be contaminated with listeria bacteria, which can cause severe health issues for pregnant people and their unborn children. The risk of listeria infection is particularly high for Latinx pregnant individuals, who are at an even greater risk of listeriosis, according to the CDC.
Unpasteurized cheese is of particular concern when it comes to listeria. The CDC warns that unpasteurized cheese can carry the deadly listeria germ, and pregnant people are ten times more likely to contract a listeria infection. While most commercially sold cheese in the US is pasteurized and safe for consumption during pregnancy, it is crucial to read labels and ensure that any soft cheese consumed is made from pasteurized milk.
To reduce the risk of listeria infection, pregnant people should avoid soft cheeses that do not specify they were made from pasteurized milk. They should also be cautious when purchasing cheese from local sources, such as farmer's markets or roadside stands, as these products may be unpasteurized. Cooking cheese until it is steaming hot can kill bacteria and reduce the risk of listeriosis. However, it is always best to consult official health guidelines and seek advice from healthcare professionals for the most up-to-date and accurate information.
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Pair cheese with fruit to stay below 200-calorie limit
Eating cheese at night may not be a bad thing, but the timing, quality, and quantity of food can affect whether late-night snacking has positive or negative health effects. Eating too late at night can make it harder to manage your weight, but if you're truly hungry, a small, nutrient-rich snack with less than 200 calories is generally fine.
Cheese can be a good source of protein and calcium, but it's important to watch your fat intake. For example, a lower-fat cheese like Swiss cheese has only 6.8 g of fat and 86 calories per 0.8-oz slice. To stay within the 200-calorie limit, you could have about 50 grams of cheddar cheese.
Pairing cheese with fruit is a great way to create a balanced snack. For example, a medium apple with a stick of low-fat string cheese has about 95 calories and 84 calories, respectively. The cheese provides calcium and protein, which help keep blood sugar from rising too quickly from the fruit. Similarly, canned mandarin oranges with low-fat cottage cheese make a nutritious duo, with the oranges providing natural sweetness and the cheese offering protein.
Another tasty option is to pair sliced strawberries with brie. One cup of strawberries with a 1-ounce side of brie has only 147 calories. The strawberries provide a visually satisfying, large snack with relatively few calories, while the brie adds protein to help satisfy hunger longer.
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Frequently asked questions
Yes, cheese can be a healthy late-night snack, especially when paired with whole-grain crackers, grapes, and cucumber sticks. This combination provides calcium and fibre, which are commonly missed nutrients. A mini cheese board can be a good option if you want to include a variety of cheeses.
Other healthy late-night snack options include:
- Cottage cheese with raspberries
- Greek yoghurt with cherries or raspberries
- Eggs
- Whole grain toast with cream cheese and tomatoes
- Kale chips
- Whole wheat bread with turkey or nut butter
- Milk and cereal (oatmeal or sugar-free cereal)
- Edamame
- Dried tart cherries and almonds
- Applesauce and chopped walnuts
It is important to be mindful of your hunger cues and choose a snack that is nutritious and within a healthy calorie range. Aim for a "mini meal" with protein and complex carbohydrates. Spacing out balanced meals throughout the day can help reduce the desire to snack at night.
