Eating late at night

Late Night Eating! Does It Really Affects Your Health?

Late-night eating has long been a subject of debate when it comes to its impact on our health. With our busy lifestyles, it’s not uncommon for late-night snacking to occur. In fact most of us have indulged in late-night snacking while binge-watching our favorite shows or movies, or perhaps you have a very busy work schedule that you frequently eat supper around 10 p.m. If this describes you, you are not alone. Though it doesn’t seem ideal, which brings about the question, “is it that harmful to your health?” What does science say about this habit? Does eating late at night truly have adverse effects on our health? In this article, we will dive into the research and unravel the truth behind late-night eating and its potential implications for our overall well-being.


According to a recent study, eating late might have an impact on heart disease. “Meal timing regulates biological clocks that are involved in several circadian functions such as regulating blood pressure, metabolism, and hormonal secretion,” explains Bernard Srour, PharmD, PhD, MPH, co-author of the study and professor of epidemiology at INRAE, Inserm, and Sorbonne Paris Nord University, co-author of the study.


“Previous research has suggested a potential connection between missing breakfast and worse metabolic health. However, nothing is known about the relationship between heart disease and the time of meals”


Beyond the nutritional value of the diet, researchers examined the eating schedules of over 103,000 individuals to see whether there may be a connection between the timing of meals and the risk of cardiovascular disease, according to Srour. As a tactic to safeguard heart health, it may be useful to better understand the possibility of this relationship. The researchers found that eating your first meal after 9 a.m. (as opposed to before 8 a.m.) and your last meal of the day after 9 p.m. (as opposed to before 8 p.m.) increased your risk of cardiovascular events, including heart attacks and strokes, particularly in women.

Although the findings are intriguing, it’s too soon to come to conclusions regarding the relationship between heart health and meal time. According to Srour, “Our research suggests it might be advantageous to eat early in the morning and stop early in the evening to ensure a long enough nighttime fast duration. However, these are merely epidemiological signals, which require confirmation through additional research, cohorts, and randomized controlled trials.”



Should you eat late at night?

It depends. “It’s not irrational. For instance, if you had dinner at five and it’s nine and you’re hungry, you should eat”, advises Deborah Cohen, DCN, RDN, an associate professor at Rutgers University’s School of Health Professions‘ clinical and preventive nutrition science department. “However, it depends on how much and what you eat.”

It’s advisable to assess the reasons behind your nighttime eating desires. Dietitian Jason Ewoldt, MS, RDN, of the Mayo Clinic, says, “We may not recognize when we’re hungry because we’re surrounded by food all day.” “Ask yourself if you’re truly hungry or if you’re just eating because it’s your habit, because you’re watching your favorite show or because you’re tired or bored.” 


The Connection between Late-Night Eating and Weight Gain:

Many studies suggest a connection between late-night eating and weight gain. When we eat late at night, our body’s metabolism tends to slow down, making it harder to burn those extra calories. Additionally, consumption of high-calorie, unhealthy foods during this time could contribute to weight gain. However, it’s important to note that weight gain is ultimately determined by the overall calorie intake throughout the day rather than the specific timing of meals.


Effect on Digestion and Sleep

Eating close to bedtime can disrupt the digestion process and interfere with a good night’s sleep. Lying down immediately after eating can lead to acid reflux and heartburn, making it difficult to fall asleep comfortably. It’s recommended to allow at least two to three hours between your last meal and bedtime to improve digestion and ensure a restful sleep.


Late-Night Snacking and Nutritional Choices

Another concern with late-night eating is the type of food choices we tend to make. At night, we often crave comfort foods that are often high in fat, sugar, and salt. These indulgent snacks can increase the risk of chronic diseases such as obesity, diabetes, and heart problems. Opting for healthier alternatives like fresh fruits, yogurt, or a handful of nuts can provide satisfaction without compromising nutrition.


The Importance of Mindful Eating

When it comes to eating, mindfulness plays a crucial role regardless of the time of day. Listening to our body’s hunger and fullness cues is essential, even during late-night cravings. Engaging in mindful eating practices can help prevent overeating and promote a healthier relationship with food overall.


Tips for Managing Late-Night Snacking

  1. Plan your meals to ensure you’re adequately nourished throughout the day, reducing the likelihood of excessive hunger at night.
  2. Keep nutritious snacks readily available for when cravings strike, such as sliced veggies, hummus, or air-popped popcorn.
  3. If you feel hungry late at night, opt for lighter options that won’t burden your digestive system. A cup of herbal tea or a small bowl of low-fat yogurt can be satisfying choices.
  4. Establish a consistent sleep schedule to regulate your body’s internal clock and reduce the likelihood of late-night snacking driven by irregular sleeping patterns.
  5. If you find yourself routinely reaching for snacks late at night due to emotional or stress-related reasons, consider finding alternate ways to cope with these emotions, such as practicing meditation or engaging in a calming activity.



While late-night eating may have some potential drawbacks, it doesn’t necessarily spell doom for your health. New research suggests that eating your first meal of the day before 8 a.m. and your last meal before 8 p.m. could be good for your heart health. Paying attention to portion sizes, making nutritious choices, and being mindful of your eating habits can help maintain a balance. Ultimately, it’s about finding what works best for your body and lifestyle. So, next time you feel those late-night cravings, listen to your body and make conscious decisions that support your overall health and well-being.


Zobo drink and all you need to know


Wondering if zobo is truly a big deal?

Yes, zobo drink is, keep scrolling as we shed light on how important this household drink is to families.

The hibiscus flower, known in Hausa as “zobo,” is particularly nutritious, and the drink made from boiling

hibiscus leaves are nutritious, pleasant, and popular among Nigerians.

It’s accessible all year and may be found in a variety of places, as well as being sold by a variety of people.

It’s also quite simple to make. It has a delightful, fresh flavor, and it comes from West Africa. It also offers a long

list of health benefits.

Health Benefits of Zobo

  1. It is very nutritious: Zobo drink is a very nutritious drink and it is cheap. Regular intake of this drink can fight nutritional deficiencies and prevent malnutrition. Some vital nutrients provided by zobo drink are carotenes, vitamin C, thiamine, calcium, fat, iron, fiber, phosphorous, riboflavin, and niacin. This drink strengthens the immune system and improves your overall health.
    It boosts Healthy Eyes: Carotene is present in zobo leaves, the the body converts this nutrient into vitamin A. vitamin A keeps the eyes healthy, boosts clear and healthy visions, and prevents eye problems like night blindness. A combination of vitamin A and C strengthens immunity and guards against eye problems and also prevents eye problems caused by aging.
  2. It Guards Against Kidney Problems: Doctors recommend zobo drink for patients with kidney disease and other kidney problems. It contains vital organic acids like citric acid, acetic acid, tartaric acids, and maleic acid; all these acids help the kidneys function properly. They help the kidney eliminate uric acid and oxalic acid, are the two main causes of kidney stones and this, in turn can lead to kidney damage and failure if not treated properly. It also eliminates other wastes from the kidneys and body.  Don’t add sugar or artificial sweeteners when taking zobo for the health of your kidneys.
  3. It Boosts the Levels of your Energy: Vitamin B2 or riboflavin present in zobo leaves increase the levels of energy and fight fatigue and mild cases of chronic fatigue syndrome. This vitamin plays a role in energy metabolism and thereby increases the levels of energy in the body.
  4. It Boosts Appetite: Fiber, carotene, iron, calcium, and other important nutrients found in the hibiscus flower increase appetite; it fights the loss of appetite and other eating disorders. It boosts digestion and prevents digestive issues that can affect appetite. It fights worms and bacteria in the gut and digestive system because it has antibacterial properties.
  5. It Boosts a Healthy Nervous System: Thiamine or vitamin B1 present in zobo drink helps build and maintain a healthy nervous system. It also supports the
    muscles of the heart and improves cardiovascular functions. It protects the nervous system and promotes healthy hairs, mouth, liver, and eyes. Due to the high content of vitamin C in zobo drinks can fight colds and coughs. It fights inflammation and kills bacteria and this helps treat colds and coughs.
    It has a cooling effect that can help reduce high body temperature and relieve fever.
  6. It Strengthens the Bones: Calcium is found in large amounts in zobo leaves, this helps to strengthen the bones and teeth and guard against osteoporosis and other bone problems. Calcium also benefits the heart and muscles; it helps them function properly. It prevents diseases of the teeth and bones.

    There are numerous health benefits to taking zobo, including increased fertility, cancer prevention, and immunity

    A simple method for making Zobo Drinks

    I understand if you’re thinking about how difficult and time-consuming it would be to make the Zobo drink from the leaves.

    You’re in luck! There is a much easier and healthier option available.


    Yes, the Zobo powder is the same as the zobo leaves, but it has been pounded into a powder form to speed up the preparation process.

    All you have to do now is add water to the powdered zobo and you’ve got yourself a drink.

    Where Can I get healthy Zobo in Nigeria?

    Green Baskit sells healthy zobo (zobo drink or powdered form). We are Nigeria’s No. 1 Most Healthy Snack Store Online and your go-to brand in Lagos and Nigeria if you want to enjoy clean, healthy, and delicious zobo drinks.

    We also sell zobo powder in bulk quantities. Our wholesale pricing is recommended for individuals hosting or planning parties and ceremonies, for offices, and lastly for true wholesalers that buy and sell zobo in large quantities.

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