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Original title: The sweeter you eat, the more likely you are to lose
, and now, sleeping badly has become a biggest problem for many people. A new study published in the American Journal of Clinical Nutrition found that eating too much refined carbohydrate increases the risk of insomnia. This condition accounts for about 30% of adult insomnia sufferers.
to explore the relationship between the Dietary Sugar Index (GI) and sleep quality, researchers at Columbia University collected data on 53,069 women who participated in the WOMEN's Health Initiative (WHI) study, as well as diet diaries. It was found that the higher the diet GI (excessive consumption of foods high in added sugar and refined grains), the greater the risk of insomnia. In women with the highest GI, the risk of insomnia increased by 11%. Women who ate more vegetables and fruits than fruit juice had a 16 percent lower incidence of insomnia. When blood sugar rises rapidly, the body reacts by releasing insulin, which causes a drop in blood sugar to lead to the release of hormones such as epinephrine and cortisol, which interfere with sleep, according to Dr. James Gonvish, an assistant professor of psychiatry and lead the new study.
Gonvish said preventing insomnia by improving diet is an easy, low-cost, side-effect-free intervention. Whole grains and miscellaneous beans sugar index is low, should account for about 1/3 of the total number of staple foods, eat enough a kilo of vegetables and half a kilo of fruit every day, pay attention not to use fruit and vegetable juice instead. In addition, reduce your intake of added sugars. It is recommended to add no more than 50 grams of sugar per day, preferably below 25 grams. Don't drink or drink less sugary drinks, eat less high-sugar foods, such as cake snacks, ice cream and so on.
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