Dinner: the lighter, the better

There is a saying that is everywhere that advises “having breakfast like a king, lunch like a prince and dinner like a beggar.” And in this last part, all nutrition experts agree that this should not be interpreted as stopping eating or overdoing it. Actually the key is in the last part: having a light dinner. It is true that we should concentrate most of our food consumption during the first hours of the day, and a light dinner is better. Do you know why? Because the acid reflux that favors the horizontal position can damage the esophagus and because fewer calories are burned at night. Research from the Feinberg School of Medicine at the University of Chicago (United States) adds one more reason: “eating at night or before sleeping can predispose people to gain weight through a greater number of calories.” The reason is that, during the last hours of the day, we relax our eating habits. The problem is not the dream itself, but what is done before it. Taking care of our blood sugar level On the other hand, some nutritionists point out that eating certain foods can help us rest better at night and wake up with more energy. As Stephanie Mason, a nutritionist at the University of Texas, explains in an article published in Time magazine, this allows us to stabilize blood sugar levels, a very important issue for regulating our appetite and our energy levels. If the level is low, it will probably be more difficult for us to get up when the sun rises or, if it is high, our body will wake up in the middle of the night to recover to an adequate level. Also, if we go more than 8 or 10 hours without eating a bite, we will feel hungry. And this is not only bad because it sends us to the refrigerator at ungodly hours, where we lose control of what we eat, but also because if we don’t eat dinner, hunger hormones are activated, such as insulin, which cause our body to store fat. What should we eat? According to experts, not all foods work. First of all, we should focus on consuming complex carbohydrates, such as those found in whole wheat bread, oatmeal, fruit or non-starchy vegetables such as artichoke, chard, tomatoes, carrots or peppers. They are useful since they take longer to be assimilated by the body, which allows the sugar level to be regulated throughout sleep. To slow down the absorption of carbohydrates even more, it is advisable to use avocado or melted butter. In last place are proteins, which are generally recommended for the last hours of the athlete’s day, especially runners. On the one hand, because they help the body recover by healing the micro-tears that the muscles suffer when exercising. By not eating protein, the body begins to obtain energy from the muscle, weakening it. Therefore, nutritionists recommend turning to chicken or turkey to obtain the amino acid called tryptophan, involved in the regulation of sleep and pleasure. What should we not eat? It seems like common sense, but if we want to enjoy a long and restful sleep, we must do without any drink that includes caffeine. Neither does chocolate, which usually has said alkaloid among its components. We must keep in mind that foods such as cookies, cereals or French fries are abso They act quickly and can cause sudden spikes in blood sugar, which can wake us up. Remember: light dinner. Likewise, we must monitor the consumption of other foods such as snacks. These are a high level of carbohydrates and can be stored in the form of triglycerides. Lettuce, which causes gas and bloating. And especially, foods rich in simple carbohydrates such as pasta, pizza or rice. You already know: learn to choose your foods at night: have a light dinner and you will sleep longer and better.