Let’s be honest, we all like to eat. And we especially like to eat at night. But we were told so many times that that’s a terrible idea and whatever we eat late goes straight to our hips. However, the latest research shows that things don’t happen exactly that way and there are some very tasty products that you can eat at night without gaining weight.

Of course the key here is moderation, so don’t forget about that. Here at Enlighten, we want to explore the list of foods that are high in protein, low in sugar, and have low GI and GL. Don’t miss a very important bonus at the end of the article!

1. Cheese

Again, moderation, moderation, moderation! When we suggest having cheese as a late night snack, we are talking about a slice of cheese, not half a kilo of it. Cheese is a high-protein food so it will keep you full until the next day. You can use low-fat cheese for some late night snacking to keep your weight under control.

2. Cottage cheese


Cottage cheese has casein protein. Casein has a very slow digestion rate, which is the best sort of protein for late night snacking because it increases the feeling of fullness.

3. Hummus


Hummus is a great source of protein, especially if it’s homemade. If you are hungry, carrots or celery sticks dipped in hummus are an excellent option.

4. Yogurt


Scientists have proven that Greek yogurt is perfect for late night snacking. It’s high in protein, low in fat, and very low in sugar. Add some fruit or berries to it to make it even more delicious.

5. Crackers

When we say crackers, we mean whole grain crackers with complex carbs that are low in calories. Adding some hummus, a slice of cheese or some cottage cheese would make this a delicious whole-grain snack.

6. Popcorn

It may sound surprising, but popcorn is a very safe snack to eat at night. We don’t mean the popcorn in a microwave bag, which is loaded with butter. We’re referring to air-popped popcorn since it will keep your waistline safe. Season it with garlic salt, chili flakes or some herbs and spices for extra taste.

7. Eggs


An egg is another good snacking option. One egg has only 75 calories but it’s very high in protein and will make you feel fuller for a long time.

8. Veggies


Veggie snacks are the best, as most of them are very high in GI and you will not feel hungry until the next day. Prepare for yourself in advance some celery or carrot sticks, or a mixed vegetable salad.

9. Banana


Although bananas are quite high in calories, it also contains a high amount of potassium and magnesium, which is why bananas are unbeatable relaxers. It also has melatonin, which according to some research, makes us sleepy.

Bonus: Food to avoid


  • Fast carbs. Getting into some scientific explanation, fast carbs are carbs with a high GI and GL. The list is very long but generally speaking, avoid sweets, cakes, candies, donuts – all of it goes straight to your waistline.
  • Apples. Although apples are low in calories and loaded with all sorts of nutrients, it’s better to eat one in the morning or early afternoon. The reason for this is that apples are rich in fiber and pectin, found in their peel, which takes them a while to digest. And it may disturb your sleep.
  • Alcohol. Although alcohol may make some people sleepy, it dehydrates your body and makes you feel hungry. As a result, it will wake you up feeling hungry.
  • Spicy food. Spicy and salty food dehydrates you. And when you wake up in the middle of the night, you will most likely want to eat.

Do you have your own late night snacking tricks? Share it with us in the comments. We all like to eat at night but want to stay slim and healthy!