What can I eat when I'm hungry at night? Inventory of hot topics on the Internet in the past 10 days
When hunger strikes late at night, choosing foods that are both healthy and craving-quenching is key. Combining the popular discussions and nutritionist suggestions on the Internet in the past 10 days, we have compiled the following solutions.
1. List of most searched late-night snacks on the Internet (data source: Weibo/Douyin/Baidu Index)
| Ranking | food category | Hot search index | Reasons for recommendation |
|---|---|---|---|
| 1 | Low-fat yogurt + fruit | 92,000 | Calcium supplement and low calorie |
| 2 | Whole wheat bread | 78,000 | Rich in dietary fiber |
| 3 | oatmeal | 65,000 | Low GI value and easy to digest |
| 4 | boiled eggs | 53,000 | High protein and strong satiety |
| 5 | Nut mix | 49,000 | Good source of fat |
2. Three combination plans recommended by nutritionists
1.Fast charging type: Banana + peanut butter (potassium and magnesium elements relieve muscle tension, combined with healthy fats)
2.Stomach-warming and sleep-aiding type: Warm milk + chia seeds (tryptophan promotes melatonin secretion, chia seeds provide Omega-3)
3.Salty food to relieve cravings
3. Night snack options that require lightning protection
| Not recommended food | potential problems | alternative |
|---|---|---|
| Fried food | increase digestive burden | Make it in an air fryer instead |
| High sugar desserts | Blood sugar fluctuations affect sleep | Choose dark chocolate (cacao content above 70%) |
| Spicy instant noodles | Causes excessive gastric acid secretion | Switch to Soba + Bone Broth |
4. Selection Guide for Special Populations
1.fitness crowd: It is recommended to choose 20g whey protein + 150ml almond milk, which can repair muscles without excessive intake.
2.People who control sugar: Recommended sugar-free Greek yogurt + blueberry combination, glycemic load (GL) is only 3.5
3.Digest the weak: You can try steamed apples + cinnamon powder. The pectin in apples can protect the gastric mucosa.
5. Features of late night snacks in the top 10 cities (search popularity in the past week)
| city | Special late night snacks | Health Improved Edition |
|---|---|---|
| Beijing | Fried liver | Switch to chicken liver to lower cholesterol |
| Shanghai | Small wontons | Whole wheat crust + shrimp filling |
| Guangzhou | Jidi porridge | Reduce pig offal and increase vegetables |
| Chengdu | Spicy Rabbit Head | Reduce the amount of pepper |
| Wuhan | hot dry noodles | Halve the sesame sauce and add shredded cucumber |
Final reminder: It is best to stop eating 2 hours before going to bed, and when choosing food, pay attention to controlling caloric intake within 200 calories. According to the latest research by Dr. Clove, an ideal late-night snack should contain a 1:2 ratio of protein to complex carbohydrates, which can avoid hunger without affecting sleep quality.
The above recommendations are combined with the "clock diet" principle recently promoted by the nutrition community, that is, selecting foods according to the human body's circadian rhythm. If you often feel hungry at night, it is recommended to increase your daily intake of high-quality protein to reduce your desire to eat at night.
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