Foods to pay attention to when eating dinner

To ensure a good night's sleep, many experts recommend eating dinner 2 to 3 hours before bedtime. Specifically, the time to stop eating before going to bed can vary depending on your body and the type of food consumed.

Ms. Lauren Panoff, a nutritionist working in the US, shared what you need to know about food and when to stop eating before going to bed, according to the health website Verywell Health .

To ensure a good night's sleep, many experts recommend paying attention to dinner.

Illustration: AI

Road

As for sugar, it should be avoided at least 2 hours before bedtime as it can cause sudden increases and decreases in blood sugar, disrupting sleep.

Eating a lot of sugar before bed can cause hunger, tremors, or make dreams strange and unpleasant.

To limit the negative effects of sugar, sweets can be combined with foods rich in fiber, protein and fat.

Carbohydrate

Before bed, the best choices are complex carbohydrates and whole-grain foods, such as whole-wheat bread with avocado or a banana with almond butter.

Thanks to their high fiber content, complex carbohydrates help maintain stable blood sugar levels and may aid in deep sleep.

On the contrary, refined carbohydrates can cause sharp fluctuations in blood sugar, affecting sleep and leaving the body feeling sluggish the next morning.

Protein

A protein-rich snack can help your body recover while you sleep. However, protein-rich meals should be consumed at least 2 to 3 hours before bed to ensure proper digestion.

Meals high in protein should be consumed at least 2 to 3 hours before bedtime.

Photo: AI

Meanwhile, eating too much protein right before bed can cause bloating and disrupt sleep.

Fat

Fat is also an important part of the diet, but not all types of fat are suitable before bed.

Unsaturated fats like those found in avocados and nuts can help keep blood sugar levels stable and keep you feeling fuller longer.

However, foods high in saturated or greasy fats can slow digestion, causing discomfort, bloating, or even acid reflux.

Beverage

Limiting your fluid intake at least 1 to 2 hours before bedtime can help avoid having to wake up in the middle of the night to use the bathroom.

While staying hydrated is essential for overall health, drinking too many fluids right before bed can disrupt sleep and leave you feeling tired the next morning.

While eating before bed can have benefits, there are also some potential downsides. Consuming too many calories at night can lead to weight gain if not combined with reasonable physical activity.

Eating late at night can also disrupt the circadian rhythm, causing the body to mistakenly think that this is still active time instead of rest time, thereby affecting metabolism.

Source: https://thanhnien.vn/nhung-thuc-pham-can-chu-y-khi-dung-bua-toi-185250401170752373.htm