How does reducing starch intake affect sleep?

Starch is one of the main sources of energy for the body. In fact, starch helps us fall asleep easily, according to the health website Healthline (USA).

Complex carbohydrates do not cause a sudden increase in blood sugar and have the effect of improving sleep quality.

A study published in the journal Frontiers in Nutrition found that starch enhances the body's ability to absorb tryptophan. Tryptophan is an essential amino acid that the body cannot synthesize and must absorb from food. Common foods rich in tryptophan include chicken, eggs, milk and beans.

The body then converts tryptophan into serotonin and melatonin, two important neurotransmitters that help us fall asleep. So suddenly cutting out carbohydrates from your diet can make it harder to fall asleep.

However, experts say that cutting down on starch in your daily diet still brings many other health benefits. Because this diet not only helps you lose weight, control your weight but also stabilizes blood sugar and many other benefits. The important thing is that when cutting down on starch, people should choose the right type of starch to cut.

A study published in the journal Frontiers in Public Health found that eating foods high in simple carbohydrates such as white bread and pastries at night can cause difficulty sleeping. This is because these foods cause blood sugar to spike and then drop suddenly. As a result, the body feels thirsty, drinks a lot of water, urinates a lot, feels tired, hungry and causes difficulty sleeping. At that time, cutting down on simple carbohydrates can help improve sleep.

To stabilize blood sugar but still help the body absorb tryptophan well, experts recommend that people prioritize eating complex starches, especially in the evening. Common foods containing complex starches are brown rice, oats, potatoes, beans and whole grains.

Because they contain a lot of fiber, they do not cause a sudden spike in blood sugar. Not only that, complex carbohydrates are also rich in vitamins and antioxidants. Many studies have shown that complex carbohydrates can improve sleep quality and reduce symptoms of insomnia, according to Healthline.

Source: https://thanhnien.vn/giam-an-tinh-bot-tac-dong-den-giac-ngu-nhu-the-nao-185240520193542656.htm