Late night snacking is usually discouraged by most health care professionals and for good reason. According to research published in Harvard Health Publishing 'Late-Night Eating Impact 2022', eating late can change how our bodies use energy, how hungry we feel, and how fat is stored. They found that eating later led to lower levels of leptin, a hormone that makes you feel full. This means people felt hungrier when they ate later. Participants also burned calories more slowly when they ate later, they changed how fat tissue behaved, making it more likely to store fat and less likely to burn it.

This study shows that eating late can affect several processes in the body that contribute to weight gain. It helps explain why people who eat late at night may be more likely to become overweight or obese. Sometimes, you might feel a little hungry before bed, and that's okay. But choosing the right snack is important, especially if you're watching your blood pressure or following a special diet like intermittent fasting. Many common snacks, like chips or pretzels, have too much salt. According to the Center of Disease Control and Prevention (CDC) eating too much sodium can cause you high blood pressure and increase the risk of heart related diseases.

However, there s a healthier option-Kefir. It's a fermented milk drink, similar to yogurt, but with more good bacteria for your gut. It's low in salt and has many healthy things that can help you feel good and sleep better.

Why Kefir Is A Great Late Night Snack?

According to a study published in the Cellular Physiology and Biochemistry Kefir has shown promise in improving heart and metabolic health by lowering blood pressure, improving blood vessel function, managing cholesterol, and helping with insulin resistance. It has also shown great potential to help the gut Microbia in our body stay healthy.

A 2017 study explained that scientists are very interested in probiotics and fermented milk like kefir because they might help prevent and treat cancer. Kefir, a drink made from milk or water fermented with special grains, contains helpful bacteria and yeast. It has many health benefits, like fighting germs and reducing swelling. Here are some reasons why they are a great late night snack.

Low Sodium and Healthy Nutrients

Kefir has very little salt, which is good for your blood pressure. It also has calcium for strong bones, and potassium and magnesium to help keep your blood pressure in a healthy range.

Gut Health and Heart Health Connection

A healthy gut helps protect your heart. Kefir has many good bacteria, called probiotics. These little helpers improve your gut health, which then helps your heart stay strong and healthy.

Antioxidant Benefits

Kefir has special substances called antioxidants. These antioxidants fight free radicals in your body that can damage your blood vessels and organs. This helps keep your blood flowing smoothly and protects your heart.

Cholesterol and Artery Health

Kefir can help keep your arteries clear and manage your cholesterol. It helps reduce swelling in your blood vessels and helps your body get rid of bad cholesterol, which is good for your heart.

Nowadays, people of every age group consume junk food. While this junk food is appealing to the taste buds, it can take a toll on liver health. Yes, that’s right. You will be shocked to know that frequent junk food consumption not only leads to obesity, gastric issues, joint pain, and inflammation but also to liver problems. Individuals who consume junk food four to five times a week, combined with a hectic lifestyle, have a higher chance of suffering from fatty liver, which can lead to liver damage. Everyone, including youngsters, should be cautious and prioritise liver health. Ahead of World Liver Day, Dr Chetan Kalal, Assistant Director – Hepatology, Gleneagles Hospital, Parel, spoke about the impact of junk food on liver health.

The junk food crisis

In today’s fast-paced lifestyle, many people rely heavily on junk food due to long working hours, stress, and a lack of time to cook healthy meals. They tend to order food online, consume processed snacks even at work, and skip balanced meals. Many are addicted to junk food, avoid freshly prepared home-cooked meals, and order online at least three to four times a week simply because they enjoy trying a variety of dishes. While ordering food is quick and may seem like a convenient option, such unhealthy eating patterns can negatively impact the liver.

Decoding the link between junk food and liver health, the liver plays a pivotal role in digestion and detoxification. Unfortunately, poor eating habits can overload it, leading to serious liver problems. Junk food is loaded with unhealthy fats, sugar, and refined carbohydrates. When consumed regularly, it leads to the build-up of fat in the liver, a condition known as fatty liver disease. Frequent consumption of junk food can interfere with the liver’s normal functioning. Excess sugar, especially from soft drinks and desserts, is converted into fat and stored in the liver. Similarly, fried and processed foods increase inflammation and make it harder for the liver to process nutrients effectively and function properly.

How does junk food affect the liver?

When the liver is affected, many people experience symptoms such as tiredness, digestive discomfort, bloating, and unexplained weight gain. In many cases, fatty liver may not show clear symptoms in the early stages, making it even more dangerous. If ignored, it can progress to more serious conditions such as liver inflammation, fibrosis, and even cirrhosis, which can permanently damage the liver. If the liver fails to function as it should, the last option may be a transplant. Undergoing a liver transplant can help improve the patient’s quality of life. To avoid the need for a transplant, it is essential to adopt liver-friendly habits.

Recovering from years of liver damage

Adhering to vital measures is the need of the hour to protect liver health. Make sure to avoid junk food, sugary drinks, desserts, bakery items, ice creams, sodas, and colas. Seek guidance from an expert who can advise on healthy eating habits. It is important to include fresh fruits, vegetables, whole grains, nuts, and seeds in the diet to support liver function. Avoid deeply fried snacks, which may be tempting but can lead to health problems. Foods such as samosas, vada, instant noodles, pizza, biscuits, kachori, pakora, puri, potato chips, cakes, white bread, sweets, and buns should be limited or excluded from the diet. Daily physical activity, weight management, and proper hydration are beneficial for liver health. Regular health check-ups, as advised by an expert, can help detect liver problems early and ensure timely treatment.

Trying to lose weight? Drop that wheat bread loaded with carbohydrates, suggests a study, which showed that the humble staple food for people worldwide can cause weight gain even without adding extra calories.

Traditionally, research has focused on high-fat consumption as the main driver of weight gain, but the role of carbohydrate-rich foods such as bread, rice, and noodles—consumed daily around the world—is less explored.

In the study, researchers at Osaka Metropolitan University in Japan studied how carbohydrates influence eating behavior and metabolism in mice.

The researchers examined whether mice preferred foods like wheat, bread, and rice over standard chow, and how these choices affected body weight and energy use.

The animals were divided into several feeding groups, including

• Chow,
• Chow + Bread,
• Chow + Wheat flour,
• Chow + Rice flour,
• High-fat diet (HFD) + Chow,
• HFD + Wheat flour.

Mice that consumed rice flour similarly gained weight to those that ate wheat flour. In contrast, mice given a High-fat diet (HFD) + Wheat flour gained less weight than those on a High-fat diet (HFD) + Chow.

"These findings suggest that weight gain may not be due to wheat-specific effects, but rather to a strong preference for carbohydrates and the associated metabolic changes," said Professor Shigenobu Matsumura from the varsity’s Graduate School of Human Life and Ecology.

What Is Driving Weight Gain

The results showed that weight gain was not caused by "overeating," but by a reduction in energy expenditure.

Further analysis revealed higher levels of fatty acids in the blood and lower levels of essential amino acids. In the liver, fat accumulation increased, along with the activity of genes linked to fatty acid production and lipid transport.

When wheat flour was removed from the diet, both body weight and metabolic abnormalities improved quickly. This suggests that moving away from a wheat-heavy diet and toward a more balanced one may help regulate body weight more effectively.

While the study was conducted in mice, the researchers aim to focus on humans “to verify the extent to which the metabolic changes identified in this study apply to actual dietary habits".

"We also intend to investigate how factors such as whole grains, unrefined grains, and foods rich in dietary fiber, as well as their combinations with proteins and fats, food processing methods, and timing of consumption, affect metabolic responses to carbohydrate intake. In the future, we hope this will serve as a scientific foundation for achieving a balance between "taste" and "health" in the fields of nutritional guidance, food education, and food development," stated Professor Matsumura.

Oats for breakfast are a go-to choice for many health enthusiasts. Celebrities often turn to this source of complex carbohydrates to kick-start their day—but research suggests some health benefits of this breakfast food that are often overlooked. According to a study by the University of Bonn, eating oats for just two days can help reduce cholesterol levels naturally, and the benefits can last for weeks afterwards. The study, published in the Nature Communications journal, found that even short-term dietary changes can contribute to improvements in people’s risk of metabolic diseases. Experts say that such studies reinforce the importance of following a healthy diet for heart health.

Also Read: Breast Cancer Screening: AI May Predict Tumours Before Mammograms Can Detect Them

What makes oats a healthy breakfast choice?

Oats are rich in soluble fibre and beta-glucans, and these nutrients make them good for cholesterol management and heart health. Experts say that while two days of oats can benefit the heart, it is important to follow a long-term dietary regime to maximise the benefits. Researchers noted that oats can improve cholesterol management by altering the gut microbiome. They help produce compounds that boost metabolism, such as ferulic acid. At the same time, oats help reduce insulin resistance, which is a driving factor for diabetes.

How do oats improve heart health?

In the trial, participants who were suffering from metabolic syndrome followed an oat-based diet for two days—about 300 mg per day. This was divided into three meals along with portions of fruits and vegetables. The results were:

1. Weight loss of 2 kilos
2. LDL dropped by 10 per cent
3. Benefits sustained after six weeks
4. Blood pressure also improved

A control group also followed a calorie-restricted diet, and the improvements noted were greater compared to people who consumed oats.

Are two days sufficient to reap the benefits of oats?

The study found that a high-intensity oat diet had stronger effects compared to a longer and moderate intake. It was found that people who ate 80 grams of oats for six weeks showed minor improvements compared to those who followed the strict two-day plan. This suggests that a structured dietary intervention, even if short, can deliver faster metabolic results.

Nutrition in oats

Oats contain some protein but are primarily rich in soluble fibre, beta-glucans, and complex carbohydrates. One cup of oats can provide about 4–6 grams of fibre. To enhance the nutritional value and benefits of oats, you can also add fruits and vegetables.

Conclusively, it can be said that diet can have a strong impact on heart health, especially if one makes informed choices. However, experts warn against relying on short-term solutions for long-term care. Particularly in the case of patients with high cholesterol, consulting an expert is important before making dietary changes. While eating oats for just two days can be beneficial, it is advisable to follow a long-term plan to improve overall metabolic health.