Last Updated on February 21, 2023 by theworldofsleepstaff
Eating nuts before bed has become an easy and healthy snack option in recent years, and for good reason.
After all, studies have shown that snacking on certain nuts like walnuts and almonds can provide several health benefits, including improved cholesterol levels, better blood sugar control, and other potential benefits like a better quality sleep.
However, you should be aware of some potential drawbacks to eating nuts before bed too.
This article will discuss the pros and cons of eating nuts before bed, when it’s best to do so, and what nuts are most beneficial for snacking on. Let’s get started!
Note: This content is not intended to replace medical advice or treatment. Please consult a healthcare professional for any health-related issues.
Is It OK To Eat Nuts Before Bed?
Eating nuts before bed can be beneficial in moderation.
Nuts are an excellent source of protein, fibre, and healthy fats that can help you stay full throughout the night.
In addition, nuts contain minerals like magnesium and potassium that may help promote a good night’s sleep. So eating a handful of nuts or having some nut butter with an apple or banana can provide a nutrient-dense snack that won’t lead to weight gain or disrupt sleep – in fact it could make you sleep better.
However, it’s essential to remember that nuts are also high in calories and can cause issues if eaten too close to bedtime. So eating too many nuts late at night may sabotage your diet and weight loss efforts and disrupt your digestion.
In addition, eating nuts may exacerbate symptoms if you have digestive issues such as irritable bowel syndrome (IBS).
Top 12 Benefits Of Eating Nuts Before Bed
Nuts are packed with healthy fats, fibre, and plant compounds that can offer various benefits. Snacking on nuts before bed may offer the following benefits:
1. Improved Cholesterol Levels
Certain nuts, such as almonds or walnuts, have been shown to raise HDL, or “good” cholesterol levels, and lower LDL, or “bad” cholesterol levels. This could reduce the risk of heart disease, stroke, and other cardiovascular issues.
2. Better Blood Sugar Control
Snacking on nuts before bed can help to reduce spikes in blood sugar levels due to their low glycemic index and high fibre content. This may benefit people with diabetes or those at risk of developing it.
3. Weight Loss Aid
Eating nuts before bed may help with weight loss due to their high fibre and protein content, which can help you feel fuller for longer.
Additionally, the healthy fats in nuts can help with satiety, making you less likely to snack on unhealthy foods later in the night.
4. Reduced Risk Of Certain Cancers
Studies have shown that eating nuts may help reduce the risk of certain types of cancer, such as colon and prostate cancer.
This is likely due to their high fibre and plant compound content, which can help improve gut health and promote better overall health.
5. Improved Brain Health
Nuts are packed with healthy fats and plant compounds, which have been shown to help improve cognitive function and reduce the risk of Alzheimer’s disease. Additionally, eating nuts may help boost mood and reduce stress levels.
6. Lower Triglyceride Levels
Triglycerides are a type of fat found in the blood, and having too high levels can increase the risk of heart attack and stroke. Eating nuts before bed may help lower triglyceride levels due to their high monounsaturated fat content.
7. Improved Digestion
The fibre content in nuts can help improve digestive regularity and reduce constipation. Additionally, certain nuts, such as almonds and walnuts, contain prebiotics that can help feed the healthy bacteria in your gut.
8. Lower Risk Of Gallstones
Gallstones are hard deposits in the gallbladder, and eating nuts has been shown to reduce the risk of developing them. This is likely due to their cholesterol-lowering effects and their ability to reduce inflammation.
9. Improved Immune System
Nuts are packed with vitamins and minerals that can help boost the immune system and protect against infection and illness. Additionally, they contain compounds like selenium which can help reduce cell oxidative damage.
10. Improved Eye Health
Nuts are rich in antioxidants like vitamin E, which have been shown to reduce the risk of age-related macular degeneration and cataracts. In addition, eating nuts before bed can help protect your vision and keep your eyes healthy.
11. Reduced Inflammation
The healthy fats in nuts can help reduce inflammation throughout the body, which may benefit people with arthritis and other inflammatory conditions. In addition, eating nuts before bed may help soothe joint pain and reduce swelling.
12. Improved Skin Health
The antioxidants in nuts can help protect the skin against sun damage and improve its overall appearance. Additionally, their healthy fat content can help maintain the skin’s natural barrier and keep it hydrated.
Top 14 Best Nuts To Eat At Night And Why
1. Almonds
Almonds are packed with vitamins, minerals, and healthy fats that can help improve cholesterol levels and reduce inflammation.
Eating them before bed can help keep you full and may even reduce stress levels due to their magnesium content.
2. Pistachios
Pistachios are rich in fibre and healthy fats that can help reduce cholesterol levels. Eating them at night is a great way to get extra protein and fibre into your diet.
Most say that pistachios taste great and are a satisfying snack at night.
3. Walnuts
Walnuts are high in omega-3 fatty acids, which can help reduce inflammation throughout the body. Eating them before bed may also help you sleep more soundly due to their melatonin content.
4. Cashews
Cashews are one of the best sources of healthy fats, and they’re also high in magnesium which can help reduce stress levels. In addition, eating them at night helps you feel full longer, so you don’t reach for unhealthy snacks.
5. Macadamia Nuts
Macadamia nuts are high in healthy fats and antioxidants, which can help reduce inflammation and boost the immune system. Eating them at night may also help improve skin health due to their vitamin E content.
6. Pecans
Pecans are packed with vitamins and minerals that can help protect your heart and reduce the risk of diabetes. Eating them before bed also helps improve digestive regularity due to their high fibre content.
7. Peanuts
Peanuts contain healthy fats, antioxidants, and protein that can help reduce inflammation and keep you feeling full for longer. Eating them at night may also help protect your skin from sun damage due to their vitamin E content.
8. Hazelnuts
Hazelnuts are high in healthy fats and antioxidants, which can help reduce inflammation and protect your heart. Eating them before bed is also a great way to get some extra protein into your diet.
9. Brazil Nuts
Brazil nuts are a great source of selenium, which can help reduce oxidative damage in cells and boost the immune system. Eating them at night may also help improve sleep quality due to their high magnesium content.
10. Pine Nuts
Pine nuts are rich in healthy fats that can help reduce inflammation throughout the body, as well as vitamins and minerals that can help protect the heart. Eating them before bed may also help reduce stress levels due to their vitamin B content.
11. Sunflower Seeds
Sunflower seeds are a great source of healthy fats and antioxidants, which can help protect the heart and reduce inflammation. Eating them at night may also help improve sleep quality due to their melatonin content.
12. Sesame Seeds
Sesame seeds are rich in antioxidants that can help protect the body from free radical damage. Eating them before bed may also help reduce stress levels due to their magnesium content.
13. Poppy Seeds
Poppy seeds are high in healthy fats, antioxidants, and protein that can help reduce inflammation throughout the body. Eating them before bed may also help protect your skin from sun damage due to their vitamin E content.
14. Chia Seeds
Chia seeds are high in fibre and healthy fats, which can help reduce cholesterol levels and improve digestive health. Eating them at night may also help you feel full longer, so you don’t reach for unhealthy snacks.
When Is The Best Time To Eat Nuts At Night?
The best time to eat a handful of nuts or some nut butter before bed is about one hour before you plan to sleep. This will give your body enough time to digest the snack without disrupting sleep or causing digestive distress.
Additionally, eating nuts in the morning or afternoon will help ensure that they are used as fuel for activity and energy throughout the day rather than stored as fat.
FAQs
Can I lose weight by eating nuts before bed?
It is possible to lose weight by eating nuts before bed. However, it is essential to keep portions in check. Eating too many nuts can lead to weight gain due to their high-fat content. Additionally, watch out for added sugars and oils when selecting your favourite variety of nut butter.
Are there any risks associated with eating nuts before bed?
Eating a small handful of nuts before bed is not associated with any risks unless you’re allergic. However, it is essential to be mindful of portion sizes and refrain from overeating. Of course, it is best to avoid eating them altogether if you have a nut allergy.
Are there any alternatives to nuts that can also be eaten before bed?
Yes, other alternatives to nuts are whole grain crackers with nut butter, a slice of whole wheat toast with peanut butter, or plain Greek yoghurt with almonds are all healthy snacks that can be eaten at night.
Additionally, plain popcorn is a great alternative to nuts because it is low in calories and antioxidants.