Many of us are compelled to choose salads when we run out of quick options for a light snack or even dinner. But is salad a healthy option to choose so late in the day?
Salads are loaded with benefits, but when consumed post-4pm, there are few flipsides to eating salads. Salads contain ounces of sugar and healthy fibres; the latter supports a healthy microbiome and should only be consumed in the first half of the day to avoid putting any strain on the digestive system. Bloating, abdominal pain, disturbances in sleep, and discomfort after consuming salad as late as after 4pm explain why nutritionists and doctors advise against the practice.
Salads, especially those rich in raw vegetables, can be harder to digest for some people. Many people also struggle with the sudden transition to a high-fibre option such as salad. Raw vegetables are high in fibre, which, while beneficial, can be difficult to break down late in the day when your digestive system slows down. This might lead to bloating or discomfort and sleep issues.
In medicines, raw salads are considered to have a cooling effect on the body, and, therefore salads are needed during the daytime when the temperature is warmer. Eating them at night when your body’s metabolism is naturally lower, might trigger chills.
Salads that contain ingredients like lettuce, cucumbers, or other watery vegetables can have a diuretic effect, meaning they might make you need to visit the bathroom more frequently. This can disrupt your sleep, especially if you are eating a large bowl of salad, especially close to bedtime. Instead, opt for ingredients that contain sleep-inducing elements: tryptophan, magnesium, and melatonin.
Salads are generally light and may not provide the warmth and satiety needed for an evening meal. Our bodies often crave something more grounding and warming at night, and a cold, raw salad might leave you feeling unsatisfied or even cause a drop in body temperature.
Salads, unless well-balanced with protein and healthy fats, might lack the necessary macronutrients to keep you full and satisfied. A meal low in protein and healthy fats can lead to late-night pangs hunger or blood sugar fluctuations.
Some nutrients, particularly fat-soluble vitamins (like A, D, E, and K), are better absorbed when eaten with fat. If your salad does not include a good source of fat, like olive oil or avocado, you might not be getting the full nutritional benefits. This is particularly relevant at night when your body is preparing to rest and repair because, without a proper intake of nutrition, the amount of restorative sleep is also heavily compromised.
If you are pining for something light, delish, and non-fussy, we have got it covered for you:
Steamed veggies: Veggies with spices and herbs boiled for about 15 minutes taste amaze! Add a pinch of ginger, lemon, olive oil, and sesame oil and you are all set to enjoy a lips-smacking snack time. A bowl of steamed veggies contains nutrients such as vitamins B12 and C, which are mostly lost during cooking. It is also good for your stomach especially if you have been struggling with digestion.
Soups: As the day progresses, energy level drops and the body feels exhausted. A bowl of soup supplies the necessary hydration, nutrients, and warmth to keep you going.
Wholemeal Dishes: Wraps, wholemeal pasta, chapattis, wholegrain biscuits and flakes, bulgur wheat, oat cakes, and rye crackers are some options to ponder on late afternoon snacking. Soup has high nutritional value and keeps you full just the right amount.
