In particular, eating rice - the main source of starch of the East Asian people - in the evening, if properly controlled, can support better sleep. Many prestigious scientific studies have clarified the connection between time, how to eat rice and sleep quality.
Research shows that eating meals rich in carbohydrates such as white rice about 4 hours before bed helps shorten sleep time and improve sleep quality. The reason is that starch increases insulin levels in the blood, thereby promoting tryptophan - an essential amino acid - to enter the brain, supporting the production of serotonin and melatonin, two substances that help relax and regulate sleep.
How much time to eat rice to sleep well?
However, the World Health Organization recommends that eating rice for dinner should be accompanied by portion control and a reasonable time. Eating too late, eating a lot of fast starch (such as white rice or sticky rice) can suddenly increase blood sugar, cause difficulty sleeping, bloating, and even disrupt sleep cycles.
How to eat dinner to sleep well should follow three principles:
- Eat at least 3 hours before bed.
- Combine rice with green vegetables, easily digestible protein such as fish or tofu.
- Reduce white starch intake, can replace part with brown rice or cold rice to slow down glucose uptake. At the same time, avoid fried or spicy dishes that can easily cause reflux stomachs while sleeping.
Eating rice for dinner is not harmful if you know how to adjust your portion sizes, when and combine smart foods. Eating in moderation not only aids digestion but is also the key to deep sleep, thereby improving overall and mental health.
