A study published in the journal ‘Obesity’ shows that products rich in fat and sugar are capable of altering rest in the deep phase
A group of scientists from the Uppsala University –in Sweden– has carried out a study that shows that unhealthy foods affect the quality of sleep. The research, published in the journal obesityhad the participation of 15 healthy young men consuming two types of isocaloric diets for one week: one high in fat and sugar and the other low in these nutrients. After recording the sleep of these people in a laboratory, it was found that, although the duration of the rest was not affected by the short-term consumption of a less healthy diet than usual, it was disturbances occurred in the deep sleep phase.
“We already suspected that eating patterns had repercussions on sleep. Despite the fact that this study has had a very short duration and the number of individuals is small, we can deduce that the sudden changes that are introduced in the diet do not modify the amount of hours that we sleep, but they do interfere with the quality of sleep”, values Dr. Julián Tamayo, specialist in Endocrinology and Nutrition at the Perpetuo Socorro Hospital. The statement is, in the words of the doctor, “relevant”, since poor sleep can have a negative impact on immunity, memory and learning ability.
And it is that, as he explains, foods richer in rapidly absorbed sugars cause insulin spikes that can modify the structure of sleep. “It has always been said that slow digestion forces the body to produce a series of hormones throughout the night that impair our rest. This leads us to think that both the complexity of digestion and the different sugar fluctuations can affect the quality of sleep in a notable way”, details the doctor.
Unrestful sleep can affect immunity and memory
In the opinion of the endocrinologist, another of the strengths of the research lies in the profile of the selected patients. “They are active subjects, without obesity and, therefore, more sensitive to insulin. For this reason, we can suggest from this study that sedentary people who have a poor diet, and who also suffer from obesity, will have much worse controlled heart rate. sleep. We know that when this situation persists over time, those affected tend to consume about 250 more kilocalories each day.”
Taking this into account, What foods should be out of the diet to guarantee the quality of rest? Desirée Acosta, a specialist in Clinical Nutrition and Endocrinology at the same center in the capital of Gran Canaria, is forceful in this regard. “First of all, ultra-processed foods, since they are loaded with sugars and saturated fats that can interfere with sleep. To these are added the alcohol and other stimulants like caffeine or theineespecially in hours close to night”, he points out. In addition, it is advisable to avoid abundant fluid intake during dinner.
The other side of the coin is put by the foods that contain complex carbohydrates. “These raise insulin a bit, which helps transport tryptophan across the barrier of our brain so it can be converted to serotonin and subsequently to serotonin.” melatoninwhich is the main hormone involved in regulating sleep”, clarifies the specialist. It is also necessary to consume foods rich in fiber, protein and healthy fats at dinner, as they will help keep glucose levels more stable and prevent awakenings nocturnal
Thus, among the foods that have a higher melatonin content, the following stand out: sour cherry, brown rice and cherry tomatoes, while among the richest in tryptophan – which is the amino acid that helps produce serotonin and melatonin – include turkey, eggs, soybeans, walnuts and pumpkin seeds.
However, to promote rest it is also essential to eat dinner at a prudent hour and control the amount of food that is going to be eaten. “The ideal would be to eat between two and three hours before going to bed. In addition, it is essential to bet on light meals to avoid having digestion problems that make it difficult to rest and cause us discomfort,” emphasizes the professional.
Carbohydrates at dinner
“It is important to consume high-quality, complex carbohydrates. Whole-grain and resistant starch products will help us release sugar very slowly without peaks that cause nighttime awakenings,” says the doctor. Julián Tamayo, specialist in Endocrinology and Nutrition at the Perpetuo Socorro Hospital in the capital of Gran Canaria. “Contrary to what is commonly believed, the ideal is to take them at night, since they help to achieve a much more restful and effective sleep,” adds the expert. Among the foods that are part of the list are sweet potatoes, potatoes, brown rice, oats, quinoa and buckwheat. It is also important to accompany them with a source of vegetables, proteins and healthy fats. | YM