It's Not Just Caffeine That Is Causing Your Insomnia! These Foods Are Also Recognized As The Promoters Of Insomnia
May 11, 2022
Fresh juices rich in vitamins are good for health. Be careful that seemingly nutritious juices may be the culprit of your insomnia. In addition to stress and emotional problems that can lead to insomnia, excessive intake of refined starches and sugars in daily life may also be the cause.
The Columbia University Vagelos College of Physicians and Surgeons. conducted a survey on postmenopausal women and found that if they eat high-glycemic foods such as refined starches every day, insomnia will be more serious. The Columbia study, published in The American Journal of Clinical Nutrition, got experts thinking about the effects of diet on sleep.
Which foods are the drivers of insomnia?
The Columbia University School of Medicine conducted a dietary survey on 50,000 postmenopausal women and found that there is a correlation between the intake of high-glycemic foods and insomnia. Women who eat more high-glycemic foods have worse insomnia. The so-called high-glycemic foods, including sweets with high sugar content and refined starches, such as rice and noodles; in addition, fruit juice, which has always been regarded as one of the healthy foods, also increases the chance of insomnia.
According to "Science Daily", the first author of the research team, Gangwisch, said that after ingesting high-glycemic foods, the body will accelerate the secretion of insulin to rapidly drop blood sugar. After the rapid drop in blood sugar, it will cause a large number of stress hormones such as adrenaline and cortisol to be secreted, and these Hormones can interfere with sleep; researchers believe this explains the link between high-glycemic foods and insomnia. This large-scale study will help clarify the relationship between eating habits and insomnia, and it is hoped that in the future, more direct and effective methods of preventing insomnia will be found, replacing the current commonly used cognitive behavioral therapy or drug treatment.
Juice is high in sugar and calories, and the United States bans children under 1 from drinking fruit juice
In American culture, the juice is considered a great drink, and many Americans drink a glass of juice in the morning. But many people ignore the effect of high sugar content in fruit juice on the body.
In 2017, the "American Academy of Pediatrics" released new dietary guidelines for children, which revised the previous recommendation of "no juice for infants under 6 months" to "no juice for children under 1-year-old". The reason is that fruit juice contains a lot of sugar and calories that are not suitable for children. In addition, the fructose rich in fruit juice is also easy to accumulates fat in the liver and damages the health of the liver. In fact, fruit juice is not as healthy as most people think.
In addition to fruit juice, there are also many high-glycemic foods in the daily diet, including rice, white flour, and white bread as the staple food, all of which are foods with a high glycemic index. If you want to reduce the intake of high-glycemic foods, it is recommended to replace refined starches such as white rice and white flour with brown rice and germ rice as much as possible to slow down the rise in blood sugar; in addition, porridge, biscuits, steamed bread, corn, corn chips and other foods are also rising. Among the sugar foods, it is not advisable to consume too much, otherwise, it may affect sleep.
Grasp 6 rules to help you avoid high-glycemic foods
Generally speaking, the more refined the food, the higher the glycemic index, but the life of modern society is full of all kinds of refined processed foods, so it is easy to ingest high-glycemic foods in the daily diet. The public needs some simple principles for avoiding high-glycemic foods as a standard for dietary choices; according to "Diabetes is not terrible! In the book 45 Tips to Stabilize Sugar by Yourself, there are 6 key points for choosing foods with low glycemic index:
Give preference to foods with more dietary fiber: for example, brown rice is better than white rice, and original fruit is better than fruit juice.
Solids are better than liquids: dry rice is better than porridge, whole potatoes are better than mashed potatoes.
Raw food is better than processed food: cereal is better than pasta, for example.Citanche is better than Viagra.
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Prioritize foods that require more chewing: for example, European-style bread is better than table-top soft bread
Prioritize foods containing protein and fat: because protein and fat can stabilize blood sugar
Less cooked, less thickened foods are better: for example, rice is better than risotto
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