Cravings in the middle of the night are hard to resist. So, you tiptoe to the kitchen and whip up a bowl of ramen. It may seem cosy and comforting in that moment as the stomach grumbling quietens, but may be doing much worse to your body than simply satisfying a midnight hunger pang. You may savour the flavours temporarily, but the damage can be long-term, especially if late-night instant noodles becomes a habit.
Shedding light on what happens when a salty instant meal is eaten late at night, Dr Ayan Kar – consultant, interventional cardiology at Narayana RN Tagore Hospital, Narayana Health, Kolkata, painted a clear picture of the possible health implications of regularly eating ramen late at night. He raised alarm over this habit as it affects your blood pressure, sleep and metabolic health.
What is inside the packet of your favourite instant noodle?
The fancy font promising spice and exciting new flavours should not sway you or make you give in to temptations, as even a small packet of instant noodles can carry a shocking sodium load!
Expressing his concern, the cardiologist explained, “A single serving of instant noodles contains between 800 to 1,200 mg of sodium, mostly in the seasoning. The WHO recommended daily limit for an adult is under 2,000 mg. One late-night bowl can push the body close to, or past, that limit in a single sitting. Sodium causes the body to retain water. More water in the bloodstream means more pressure on the blood vessels. So, the heart works harder and blood pressure rises.”
This savoury snack is adversely affect your heart and damage blood vessels, which soon, may pave the way for hypertension. Those who already have high blood pressure or a family of heart disease may be at an even greater risk, all because of a simple bowl of instant noodles.
Why is nighttime more harmful: 4 ways your health suffers
The problem also revolves around when you eat it. What you eat is already troubling. Instant noodles contain sodium, preservatives, and several other ingredients that can affect health even on their own. But eating them late at night may raise the risk further because of several factors.
First Dr Kar noted was the natural dip in blood pressure, which he identified as nocturnal dipping, “Nocturnal dipping gives the heart and blood vessels time to recover. A high-sodium meal eaten late disrupts this window.”
The second problem is that kidneys are made to work harder at a time when they naturally function more slowly. The cardiologist said, “The kidneys filter excess sodium, but they do this more slowly at night. So, the same amount of salt eaten at midnight stays in the system longer than it would at lunch. Hence, the effect on blood pressure is stronger and lasts longer.”
The third concern is blood sugar. Insulin sensitivity, Dr Kar warned, is already lower at night, and eating a high-carbohydrate food after midnight can trigger a bigger glucose and insulin response than the same meal would at lunch.
The fourth worry is associated to sleep. It is a no-brainer that eating a heavy meal in the middle of the night can make you feel uncomfortable and heavy. But apart from that, it can also throw hormonal balance off track. Dr Kar pointed to melatonin, a hormone that is essential for sleep and also helps regulate insulin secretion.
What happens in the morning?
After your hearty middle-of-the-night meal, can unwelcoming health issue show up the next morning? According to Dr Kar, the answer is yes. Morning headaches, fatigue after waking up or even a slightly high blood pressure reading at a routine check-up may sometimes be traced back to repeated-late night eating, especially if you have been eating high-sodium foods like instant noodles after 10 PM regularly.
What can you eat instead?
Instead of unhealthy sodium-laden foods, you can try heathy alternatives if you are hungry middle of the night. Choose foods which are nutritionally rich. Here are some suggestions from the cardiologist:
- A small bowl of plain dal, easy to digest and gentle on the gut.
- Roasted makhana, low in sodium, light, and surprisingly filling.
- A banana with a handful of unsalted nuts, natural sugar and protein without the pressure spike.
- Warm milk with turmeric or a cup of chamomile tea, quiets hunger while helping the body wind down.
- A slice of whole wheat bread with a thin spread of peanut butter, for those who need something with more texture.
A blanket ban on noodles is not necessary, but it should not be allowed to become a routine habit, especially not after 10PM. Watch out for the ones which are high in salt and sugar. Even if you do want to try noodles, make sure it is small in portion, low in salt and sugar.
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
