A study published in the journal PLOS ONE shows that rice can actually help us sleep better.
The study analyzed the eating habits and sleep quality of more than 1,800 Japanese men and women between the ages of 20 and 60. They found that those who ate rice had better quality sleep than those who ate noodles or bread, according to the health website Healthline (USA).
The nutrients in brown rice and white rice help the nervous system relax, making it easier to sleep.
Interestingly, another study also in Japan published in the journal Nutrients had similar results. To explain this phenomenon, the researchers hypothesized that white rice has a high glycemic index (GI). Specifically, the glycemic index of white rice is 72.
It is the high GI that increases the presence of the amino acid tryptophan in the brain, which in turn converts into serotonin and the sleep hormone melatonin. The effects of these two hormones help us feel relaxed and sleepy.
Not only white rice but brown rice also has similar effects. In addition to containing vitamins B3 and B6, brown rice also contains GABA, or gamma-aminobutyric acid, which helps relax the nervous system by slowing down brain activity. Brown rice is considered a low glycemic index food with a GI of 50.
Brown rice is considered a very healthy whole grain. This type of rice is not only rich in fiber, selenium but also magnesium, folate. and many other nutrients. Thanks to that, brown rice helps control blood sugar if eaten in moderation.
Meanwhile, although white rice is a very popular food in many countries around the world , health experts recommend only moderate consumption because white rice is refined starch, has a high glycemic index, and is not suitable for people with prediabetes and diabetes, according to Healthline .
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