There are many myths circulating about which foods should be avoided at dinner, which ones are more fattening, or which ones are better for a lighter sleep. However, there are no strictly forbidden foods, and the quality of sleep is also influenced by other factors such as the time we have dinner. This has all been explained by nutritionist Antonio Ballesteros, who has clarified that having fruit for dinner does not imply weight gain, fermentation in the stomach, or interfere with sleep. Ballesteros explains that fruit alone does not provide a fully nutritious dinner, so it would be advisable to add some protein to enjoy an optimal dinner.
Although there are no foods that must be avoided for dinner, there are exceptions. This is the case for people who suffer from irritable bowel syndrome or acid reflux, who avoid certain fruits due to their condition. Furthermore, experts also emphasize the importance of dinner time, which has a direct impact on the quality of sleep, digestion, and metabolism. This is the case of Dr. Poona Desai, who explains that snacking after dinner while watching Netflix is a habit that diminishes the quality of sleep.
It is important to highlight that late dinners have been linked to melatonin synthesis, which can affect sugar levels. And not only that, but they are also related to high levels of cortisol, which not only affects sleep quality but also fat loss. Additionally, Desai also refers to the relationship between poor sleep quality and the secretion of ghrelin, the stomach hormone responsible for regulating appetite and nutritional homeostasis, and which is responsible for sugar cravings.
Prohibited Foods
Many nutritionists argue that there are no prohibited foods (except for ultra-processed products), and that a healthy and balanced diet is achieved through variety. The myths that circulate are often related to what we should and shouldn’t eat at dinner. However, experts debunk myths linking weight gain, stomach fermentation, or interference with sleep to products like fruit. Moreover, fruit is considered a good option for dinner, as long as it is accompanied by a portion of protein (such as natural yogurt or nuts) to make it a more nutritious option.
According to nutritionist Antonio Ballesteros, “There is no evidence that prohibits eating fruit at night. What matters is how you eat it and what else is on your plate”. It is worth noting that there are cases where fruit is not a valid option, such as for people suffering from diabetes, acid reflux, or irritable bowel syndrome, as these are foods that are often contraindicated.
The importance of dinner time
The quality of sleep and maintaining a healthy metabolism does not only depend on what we eat for dinner, but also on the time we do it. This is the premise that nutritionists and health experts have been working on in recent years, demonstrating its importance. Dr. Poonam Desai, who uses her Instagram profile to spread awareness about health, explained, “Have you ever wondered what really happens when you eat too late in the afternoon or at night? Eating late and snacking while watching Netflix leads to poor sleep, hormonal imbalance, and weight gain”.
Studies have shown that having dinner late interferes with the synthesis of melatonin, the hormone responsible for sleep. A disruption in this leads to poor rest, which results in increased secretion of ghrelin, the hormone responsible for regulating appetite and maintaining nutritional homeostasis (and the culprit behind sweet cravings). According to Desai, “A bad dream can cause an astonishing increase of 23% in blood sugar levels the next morning”.
So, what should we keep in mind when dinner time is coming up?
As if that weren’t enough, Desai also explains that “Eating late also keeps cortisol levels high, which promotes the accumulation of abdominal fat. When you eat after 7 p.m., your body converts calories into fat faster than you ever imagined. Patients who close the kitchen at 7 p.m. often find that they lose fat more efficiently and sleep better.” For all these reasons, it is important to find the foods that suit each body best, taking into account individual limitations, and to be aware of the importance of having early dinner times, in order to enjoy better sleep quality, digestion, and overall metabolic function.
Do you know the difference between ultra-processed and lightly processed products?