13. White Rice
White rice is a very popular kind of grain that is commonly consumed in many countries across the globe. Experts believe that the greatest difference between brown and white rice is the fact that white rice is consumed after the removal of the bran and germ, which causes its concentration of antioxidants, fiber and other nutrients to deplete considerably.
However, white rice still provides us a sufficient concentration of certain minerals and vitamins. All you need is a 3.5 ounce serving of white rice, which is equivalent to a 100 grams, to pack up 14% of your daily requirement of folate, 11% thiamin and a whopping 24% of manganese.
White rice also stocks up a rich concentration of carbohydrates, and it provides 28 grams carb in every 100 gram serving. Due to its lack of fiber and rich carb concentration it boosts a high glycemic index, which is basically a measure of how fast a food item can raise your blood sugar levels.
Experts suggest that consuming foods that have a high glycemic index, like white rice, a couple hours before going to sleep can actually aid in enhancing sleep quality to help you rest completely. A recent study attempted to analyse the sleeping habits of 1848 participants on the basis of their consumption of bread, white rice and noodles. The results revealed that those who consumed white rice regularly experienced better sleep, along with being able to sleep for longer hours.
Research also suggest that consuming white rice at least an hour before hitting the bed is the most effective way of improving sleep quality and duration. However, despite its benefits of improving sleep quality, it is advisable to consume it with moderation as it lacks essential nutrients and fibers along with being rich in carbs and calories.
Conclusively, it is essential to understand that there are countless foods that boost certain nutrients that are capable of promoting sleep quality and enhancing sleep duration, however, many have not yet been extensively studied for their sleep-related benefits. The human body requires sufficient hours of sleep in order to function effectively and stay health. Luckily, nature has provided us a plethora of food items that boost powerful sleep-regulating hormones and certain brain chemicals, such as serotonin and melatonin.
Moreover, certain foods pack up rich concentration of antioxidants and nutrients, like magnesium, which are highly effective at improving sleep by aiding in falling asleep quickly and staying asleep for much longer. However, keep in mind that in order to reap all these sleep-inducing benefits, you must consume these foods at least 2-3 hours before you get into bed. You see, eating right before going to bed can cause certain digestive problems, especially acid reflux.
Even though more extensive research is required to fully understand the role that each food item and their specific nutrients play in improving our sleep quality, but since their effects are tried and tested, it’s highly advisable to add them to your daily diet.