You read that right: Carbohydrates arent the enemy when it comes to a good nights sleep.
If you worry that carbs are bad for you, you’re not alone.
However, carbohydrates are an essential part of a healthy eating pattern.
Photographer: Kelsey Hansen, Food Stylist: Kelsey Moylan
In fact theDietary Guidelines for Americansrecommend that 45% to 65% of your daily calories come from carbs.
Skip carbs and your body will likely feel the effectsand that includes how well you sleep at night.
How Do Carbs Affect Your Sleep Cycle?
Carbohydrates are a key energy source for your brain, muscles and nervous system.
They include sugars, starches and fiber and can becategorized into simple carbs and complex carbs.
Simple carbs are broken down quickly by the body so they don’t keep you full for very long.
They can also lead to rapid blood sugar spikes, especially when eaten on their own.
They are found in foods like vegetables, fruit, whole grains and beans.
Research examining the relationship between carbs and sleep has looked at a few different things.
For starters, studies have examined how thequantity of carb intakeimpacts sleep.
The N3 sleep stage is important for wound healing and other bodily repairs.
So, different sleep issues may impact future recommendations for carb intake.
The following list might be a welcome surprise.
Also, be mindful of how different carbs impact your body.
Consider the timing of your meal or snack timing as well as what it consists of.
OK, now back to the foods to eat.
It’s also typically made withwhole-grain oats, which contain fiber and important vitamins and minerals.
Tortilla Chips
They’re a delicious snack for those who like crunchy, salty foods.
So if you’re looking for a before-bed bite,try tortilla chips.
Corn is a whole grain that contains about a gram of fiber per ounce, according to theUSDA.
Not only do they hold cultural significance, they are packed with nutrition.
Since beans also have protein and fiber, they have a low glycemic index.
They can absolutely be a part of a healthy diet, and would make a great dinner addition.
Check outour list of 22 Diabetes-Friendly Black Bean Recipesfor inspiration.
Check the ingredients to see if it’s made with oats, whole wheat or whole-grain corn.
The Bottom Line
Carbs are not the enemy when it comes to good sleep or good health.
