2023-06-29 08:00:43
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Eating granola with yogurt or milk can help prevent blood sugar spikes. [사진= 게티이미지뱅크]Carbohydrates are not the enemy when it comes to sleep.
Most people think that carbs are bad for you. However, carbohydrates are an essential part of a healthy diet. Dietary guidelines for real Americans recommend getting 45 to 65 percent of your daily calories from carbohydrates.
Carbohydrates also have a good effect on sleep. A study published in the Journal of Nutrients in 2021 found that a high-carbohydrate diet increased REM sleep, which is important for memory processing and mood. It has also been found that low-carb intake increases the third stage of sleep (N3), known as deep sleep.
Conversely, sleep deprivation can lead to carbohydrate cravings. A study published in the Journal of Nutrients in 2022 found that poor sleep quality or quantity was associated with higher consumption of carbohydrate- and fat-rich snacks.
So what carbs should you eat for a good night’s sleep? The American food nutrition magazine Itingwell (eatingwell.com) introduced four foods with these carbohydrates on the 28th.
The first food is granola, which helps prevent blood sugar spikes when eaten with yogurt or milk. Making your own granola not only lets you control the amount of sugar, but also adds nuts and seeds for added fiber, protein, and heart-healthy fat.
The second is tortilla chips, which are great for a bedtime snack. Especially if you eat it with salsa, you can get more fiber and vitamin C.
Beans and cereals are also good carbohydrates. Beans contain protein and fiber, so they have a low glycemic index. If you eat cereal as a snack before bed, whole grain cereals are good because they can reduce the glycemic load and increase the fiber content. If you eat it with milk or yogurt, you can reduce the overall blood sugar load by adding protein and fat.
In conclusion, carbohydrates are not the enemy of good sleep. Eating a variety of healthy carbohydrates that are filling is important for a balanced, nutritious diet and may be the best way to promote good sleep.
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