Do sweet potatoes really help you sleep better?
Dr. Geetika Chopra - Comprehensive Nutritionist (India) - said: "S sweet potatoes are one of the natural foods that help sleep well but are often overrated. They contain complex carbohydrates rich in tryptophan, magnesium, potassium and vitamin B6, which are important nutrients that help the body produce melatonin and serotonin, hormones that regulate sleep.
Slowly releasing carbohydrates in sweet potatoes help stabilize blood sugar levels, while signaling the brain to produce sedative neurotransmitters, helping you sleep faster and sleep longer.
Magnesium acts as a natural muscle relaxant, calms the nervous system and promotes deeper sleep. In other words, sweet potatoes help the body ' turn off the machine' gently at night without causing hunger or fluctuations in blood sugar levels, says Dr. Chopra.
Best Time to Eat Sweet Potatoes
For sweet potatoes to maximize their effectiveness, the time of eating is an important factor. Dr. Chopra advises:
Eat 1-2 hours before bed to help carbohydrates digest slowly, magnesium and vitamin B6 help convert tryptophan into serotonin and melatonin.
This combination helps calm the nervous system, reduce cortisol levels and promote deeper sleep.
However, people who are prone to acid reflux, bloating or slow digestion should avoid eating sweet potatoes in the evening because the digestion process will take place more slowly.
How to eat sweet potatoes in the evening
Dr. Chopra gives some notes on how to prepare sweet potatoes:
Choose a healthy cooking method: steaming, boiling or baking.
Avoid: fried or add a lot of butter, sugar, salt.
Combine smartly: eat with a source of protein or healthy fats such as Greek yogurt, nut butter or a few nuts to stabilize blood sugar levels and create a feeling of fullness for a long time.
Spices: a little cinnamon or nutmeg can help reduce spikes in blood sugar and add a pleasant flavor.
How much sweet potato should you eat at night is reasonable
You can eat sweet potatoes every evening, but you should be moderate, says Dr Chopra. Half to one medium-sized sweet potato per day is enough for most people. However, for people with diabetes, obesity or digestive problems, eating sweet potatoes at night may not be suitable. Ideally, eat 3-5 times a week while maintaining a varied diet.
Benefits and side effects of sweet potatoes
Benefits:
Supports gut health: rich in resistant starch and soluble fiber, feeding beneficial bacteria.
Boosts immunity: contains beta-carotene (vitamin A) and vitamin C.
Balance hormones: release stable glucose, regulate cortisol and thyroid hormone.
Reduces inflammation: rich in antioxidants such as anthocyanins and polyphenols.
Support recovery after exercise: Potassium and magnesium help reduce cramps and muscle fatigue.
Side effects:
Consuming too much can cause bloating, flatulence or reflux.
Eating too much can increase blood sugar levels in diabetics.
French fried or added sugar and butter will lose health benefits.
