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.

After two cases of Nipah virus, a rare, bat-borne pathogen was confirmed in West Bengal, five more cases were reported, with nearly 100 people placed under quarantine.

The two previously confirmed cases were of two nurses, the rest cases are of a doctor, a health staff member, with some patients in critical condition.

Speaking to TOI, Dr Aishwarya R, Consultant, Infectious Diseases at Aster RV Hospital said, “Nipah virus is a highly dangerous zoonotic infection with a high fatality rate, ranging from 40% to over 70% in past outbreaks.” The doctor has also advised people against eating certain food, including fruits fallen from trees, unpasteurized date palm sap and any other fruits without washing. The doctor explained that this infection can spread with infected animal who could bite fruits and spread the virus through their saliva.

Nipah Virus Tested In West Bengal Bats

A survey conducted on bats in West Bengal found no active Nipah virus infection. Though there were antibodies detected in one specimen, which indicated prior exposure. This was confirmed by a senior state forest department official on Tuesday. The survey was conducted amid the identification of two confirmed Nipah virus cases.

Read: After Two Nipah Cases In West Bengal, Tests On Bats Show No Active Infection

To conduct the survey, nine bats near Kuberpur on the Kolkata-Barasat Road in Madhyamgram were tested using RT-PCR. All samples were negative, however, one bat, tested positive for antibodies. However, it only suggested prior infection, meaning there was no current risk of transmission.

The survey was conducted by the state forest department in collaboration with scientists form Pune-based National Institute of Virology. "The findings are reassuring, but caution is warranted. Surveillance and prevent measures will continue until we are fully assured that there is no risk," confirmed a senior official of the West Bengal Health Department.

What Is Nipah Virus?

As per the World Health Organization (WHO), Nipah virus infection is a zoonotic illness that is transmitted to people from animals, and can also be transmitted through contaminated food or directly from person to person.

In infected people, it causes a range of illnesses from asymptomatic (subclinical) infection to acute respiratory illness and fatal encephalitis. The virus can also cause severe disease in animals such as pigs, resulting in significant economic losses for farmers.

Although Nipah virus has caused only a few known outbreaks in Asia, it infects a wide range of animals and causes severe disease and death in people.

During the first recognized outbreak in Malaysia, which also affected Singapore, most human infections resulted from direct contact with sick pigs or their contaminated tissues. Transmission is thought to have occurred via unprotected exposure to secretions from the pigs, or unprotected contact with the tissue of a sick animal.

In subsequent outbreaks in Bangladesh and India, consumption of fruits or fruit products (such as raw date palm juice) contaminated with urine or saliva from infected fruit bats was the most likely source of infection.

Human-to-human transmission of Nipah virus has also been reported among family and care givers of infected patients.

Read: Doctor Debunks Five Myths Around Nipah Virus

Nipah Virus Symptoms

• Fever
• Headache
• Breathing difficulties
• Cough and sore throat
• Diarrhea
• Vomiting
• Muscle pain and severe weakness

Black or forbidden rice, especially from Manipur, Assam and Meghalaya, has long been PM Narendra Modi's favorite superfood and experts say it has even more antioxidants than blueberries!

Registered dietitian Beth Czerwony, RD, noted: "Black rice has been slow to cross over to places outside of Asia, but we are finally starting to understand its benefits as a healthy, appetizing and beautiful food."

Belonging to the species Oryza sativa, the rice refers to a type of heirloom rice that is used in traditional Chinese medicine and was once reserved only for the wealthy and powerful, which is why it's known as 'forbidden'.

Black rice may be long-grain, medium or short-grain. Grown on a small scale, this rice is not as common as white, brown and red rice and is primarily grown in India's Northeastern states, as well as West Bengal, Odisha and Jharkhand.

Here are some of its health benefits:

1. Improves Eye Health

Research shows that black rice contains high amounts of lutein and zeaxanthin, two types of carotenoids that work as antioxidants to help protect your eyes from potentially damaging free radicals.

In particular, lutein and zeaxanthin have been shown to help protect the retina by filtering out harmful blue light waves, which are transmitted from all electronic devices as well as LED lamps. While it helps with alertness and mood during the day, excessive blue light exposure at night can suppress melatonin and disrupt sleep-wake cycles.

Previous research also suggests that black rice's high antioxidants may play an important role in protecting against age-related macular degeneration (AMD), which is the leading cause of blindness worldwide. It may also decrease the risk of cataracts and diabetic retinopathy (a complication of diabetes that affects the eyes).

2. Helps With Blood Sugar Management

Black rice is especially beneficial for those suffering from Type 2 diabetes as antioxidants and phytochemicals can improve your body’s sensitivity to insulin. This helps the body to better use glucose, slows the rate at which the body absorbs sugar and lowers overall sugar levels in your blood.

3. Rich Source of Essential Nutrients

Black rice stands out among rice varieties due to its high protein content. In comparison to brown rice, which contains 7 grams of protein per 100 grams, black rice offers 9 grams. It is also a valuable source of iron, a mineral crucial for oxygen transport in the body.

A quarter cup (45 grams) of uncooked black rice provides:

Calories: 160

Fat: 1.5 grams

Protein: 4 grams

Carbohydrates: 34 grams

Fiber: 1 gram

Iron: 6% of the Daily Value (DV)

4. Reduces Oxidative Stress

High levels of oxidative stress have previously has been associated with an increased risk of several chronic conditions, including heart disease, Alzheimer’s, and certain forms of cancer.

5. Boots Heart Health

While research on black rice and heart health is ongoing, its high flavonoid has been linked to a lower risk of cardiovascular disease.

Certain studies suggest that anthocyanins can improve cholesterol levels by increasing HDL (good) cholesterol and reducing LDL (bad) cholesterol. While further research is needed, early findings suggest black rice may help reduce plaque buildup in arteries, which can help prevent atherosclerosis and reduce the risk of heart attack.

Bread is a daily food for many households. Although it can be part of a balanced diet, not all breads support health in the same way, especially when it comes to blood pressure.

Healthiest Bread For Blood Pressure Patients

Sprouted whole grain bread emerged as the top choice for blood pressure support, according to dietitians, as per Healthline. Its advantage lies in its rich nutrient profile, particularly its fiber content and key minerals that play a role in blood pressure control.

Sprouted Whole Grain Bread: Why Is It Healthy?

Sprouted whole-grain bread is made using whole, intact grains. “The fiber present in these grains is linked to lower blood pressure, likely because it supports healthier blood vessels, helps regulate appetite, and aids in maintaining a healthy weight,” said Alexander LeRitz, MSc, RDN, CDN, CNSC, CPT, a registered dietitian at JM Nutrition, in an interview with Health.

Research shows that boosting fiber intake can be an effective way to bring down blood pressure. Studies suggest that women with high blood pressure may benefit from consuming around 28 grams of fiber daily, while men may need closer to 38 grams.

“As a general guideline, aim for bread that provides at least 3 to 5 grams of fiber per slice,” Vickie Klimantiris, RD, LDN, told Health.

Sprouted whole-grain bread also contains higher amounts of minerals that help regulate blood pressure, particularly magnesium, compared to bread made with refined white flour. For instance, two slices of Ezekiel Sprouted Whole Grain Bread provide about 12% of the Daily Value (DV) for magnesium, while the same serving of white bread offers only about 3%.

In addition, sprouted whole-grain breads such as Ezekiel bread tend to be much lower in sodium than white bread. Two slices of Ezekiel bread contain roughly 150 milligrams of sodium, compared to 268 milligrams in an equivalent serving of white bread.

“Sprouted whole grain bread also has a lower glycemic effect than white bread, so it doesn’t cause sharp spikes in blood sugar after meals,” said Rachael Ajmera, MS, RD, a dietitian, writer, and founder of Nutrimental, speaking to Health.

Sprouted Whole Grain Bread: Nutrition Breakdown

Here is the nutritional profile for one slice of bread:

• Calories: 80
• Carbohydrates: 15 grams (g)
• Fiber: 3–5 g
• Protein: 4 g
• Fat: 0.5 g
• Sodium: 75 milligrams (mg)
• Magnesium: 26 mg

Although sprouted whole grain bread ranked highest, dietitians also highlight sourdough as a blood pressure-friendly choice.

“I often recommend sourdough for people with high blood pressure because the fermentation process creates peptides that may help lower blood pressure by allowing blood vessels to relax,” Klimantiris explained.

For added benefits, it’s best to choose sourdough made with whole-grain flour. Whole-grain versions provide more fiber and minerals that support healthy blood pressure, including magnesium, compared to sourdough made with refined flour.

What Makes This Bread ‘The Best’ For Blood Pressure Patients?

The best bread for blood pressure is one that delivers higher amounts of nutrients known to support healthy blood pressure levels, especially fiber and magnesium.

When choosing a bread that supports blood pressure health, keep the following in mind:

• Look for bread that provides at least 3 grams of fiber per slice
• Choose options made with whole grains
• Select breads with 140 milligrams of sodium or less per slice

To support better blood pressure control, pair bread with nutrient-dense toppings such as avocado, hummus, low-sodium turkey, nut butters, or a variety of vegetables to build filling, heart-healthy meals.