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 Researchers examined data from food diaries for more than 50,000
women in their mid-60s who had already gone through menopause, a
transition that is also associated with an increased risk of sleep
problems and insomnia. They focused on the "dietary glycemic index,"
a measure of how many foods people consume that can contribute to
spikes in blood sugar levels.
Women with the highest dietary glycemic index scores - meaning they
consumed more refined carbohydrates like white bread, sweets and
sugary soda - were 11% more likely than women with the lowest scores
to report insomnia at the start of the study period.
They were also 16% more likely to develop new insomnia during the
three-year follow-up period.
"Our results point to the importance of diet for those who suffer
from insomnia," said lead study author James Gangwisch of the
Columbia University Vagelos College of Physicians and Surgeons in
New York City.
"Avoiding insomnia is therefore another good reason to avoid sweets
besides weight control," Gangwisch said by email.
While the study wasn't designed to prove whether or how eating too
many sweets and refined carbs might cause insomnia, it's possible
that hormonal changes may play a role.
"When blood sugar is raised quickly, your body reacts by releasing
insulin, and the resulting drop in blood sugar can lead to the
release of hormones such as adrenaline and cortisol, which can
interfere with sleep," Gangwisch said.
Insomnia disproportionately affects women, the study team notes in
the American Journal of Clinical Nutrition.
In the study, women whose diet included higher amounts of
vegetables, fiber and whole fruit (not juice) were less likely to
have or develop problems with insomnia. Even though whole fruits
contain sugar, they also contain fiber that helps minimize spikes in
blood sugar, making these foods lower on the dietary glycemic index.
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One limitation of the study is that researchers didn't objectively
measure food intake, the quantity or quality of sleep, or any shifts
in blood sugar or hormones.
It's also possible that chronic insomnia contributed to cravings for
carbs or sweets, rather than women developing insomnia as a result
of eating too much sugar and refined grains, Jose Ordovas, director
of Nutrition and Genomics at the Jean Mayer USDA Human Nutrition
Research Center on Aging at Tufts University in Boston, pointed out.
"Using these findings as the basis for prevention and treatment of
insomnia is extremely premature," Ordovas, who wasn't involved in
the study, said by email.
Doctors often recommend a low-glycemic diet to people who need to
lower or control their blood sugar, including individuals with
diabetes, or who need to lose weight or develop healthier eating
habits.
Better sleep could be yet another reason to eat this way, Gangwisch
said.
"The take-home message here is to limit the consumption of highly
processed carbohydrates such as added sugars since they could
contribute toward or exacerbate insomnia," Gangwisch said.
SOURCE: https://bit.ly/2PFJPJ6 American Journal of Clinical
Nutrition, online December 11, 2019.
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