The relationship between diet and sleep is an area of increasing
interest in nutrition research. In this recent study, the impact of
carbohydrate quality on risk of incident insomnia was examined in over 50,000
subjects from the Women’s Health Initiative Observational Study. After 3 years
of follow-up, women with the highest dietary glycemic index had a statistically
significant 16% higher risk of insomnia when compared to women with the lowest
glycemic index. Added sugar and refined grain consumption were each
independently associated with insomnia while fruits and vegetables were
associated with a reduced risk of insomnia. American Journal of Clinical
Nutrition 2020; 111:429-39.
Take Home Message
This is a really
interesting study. We all know how important sleep is for our
physical and mental health. The idea that what we eat influences how we sleep
is not new. However, this is the first study that I have seen that links high
glycemic carbs to insomnia. Here is what the researchers think happens: You eat
a high glycemic carbohydrate and your blood sugar spikes. Your body releases
the counterregulatory hormones adrenaline, cortisol, glucagon and growth
hormone to bring your blood sugar back up. Side effects of the
counterregulatory hormones released include heart palpitations, tremor,
anxiety, irritability and hunger. These can keep you up at night.
This makes a lot
of sense and is yet another reason to avoid carbohydrates that spike your blood
sugar. Limit high glycemic carbs like bread, pasta, white rice and sugar and
focus on low glycemic carbs like fruits, vegetables, whole grains and legumes.
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