According to studies, eating white rice in the evening can help improve sleep thanks to its high glycemic index (GI) and its impact on the production mechanism of serotonin and melatonin - two important hormones in regulating sleep.
Research also shows that people who eat dinner with foods rich in carbohydrates with a high GI such as white rice tend to fall asleep faster than those who eat foods with a low GI.
The reason is that carbohydrates help increase insulin levels, thereby promoting tryptophan - an essential amino acid - to move into the brain. Tryptophan is then converted into serotonin and melatonin, two neurotransmitters that help relax and make sleep easier.
Compared to foods rich in fat or protein, white rice does not increase excessive metabolism in the evening, thereby not causing a feeling of fullness or insomnia. White rice is easy to digest and does not put pressure on the digestive system at night, helping the body feel more comfortable during rest.
However, it should be noted that white rice has a high glycemic index, so eating too much can cause weight gain or affect blood sugar levels, especially in people with diabetes. Therefore, eating white rice in the evening should be combined with green vegetables and healthy protein to balance nutrition.
Therefore, users should eat reasonably and balance with other foods to optimize health benefits.
