Eating sweets and high-glycaemic fruits at night may disrupt sleep and blood sugar, experts warn

Health professionals caution that consuming sugary foods and high-GI fruits before bed can increase risks of unstable blood sugar, weight gain, and sleep disturbances, urging a nuanced approach to late-night snacking.

Health experts have warned that eating sweets and certain fruits late at night may do more than satisfy a craving.It can also place extra strain on the body just before sleep, raising the risk of unstable blood sugar, weight gain and poorer rest. According to the Russian newspaper Izvestia, the concern is not simply about calories,but about how quickly the body has to deal with sugar after dark.

Speaking to Izvestia, Irina Lialina, dean of the Faculty of Science at the University of Education, said the problem starts with a sharp rise in blood glucose after fast carbohydrates are eaten before bed.Healthline has likewise noted that high-glycaemic foods can cause a rapid rise and then a drop in blood sugar, which over time may contribute to insulin resistance. The Mayo Clinic also says late-night carbohydrates can leave people with higher blood sugar the following morning, particularly those living with diabetes.

Among the foods most often singled out are sweets, jam, caramel and chocolate, as well as cakes,biscuits and white bread. Lialina also cautioned against fruit with a high glycaemic index,such as bananas, grapes, dates and watermelon,because they may place an added burden on the pancreas. Yahoo Health has said whole fruit usually causes only a modest blood sugar rise because of its fibre content, but the effect can be less predictable for people with diabetes or insulin resistance.

The broader advice from sleep and medical specialists is more nuanced than an outright ban on evening eating. The Sleep Foundation says a small, nutrient-dense snack may be acceptable, but eating too close to bedtime can contribute to reflux, weight gain and disrupted sleep, and it suggests finishing meals around two hours before bed. The University of Rochester Medicine says late eating is not automatically harmful, but the impact depends on the person,while the Mayo Clinic recommends lower-carbohydrate snacks with protein or fibre for those who need a safer option.