GRAIN PRODUCTS FOR BETTER SLEEP

Collaboration with Boulangerie St-Méthode

Carbohydrates often get a bad reputation, yet they are essential macronutrients for health and may even contribute to better sleep quality. Choosing the right carbohydrates is therefore key to supporting both health and wellbeing. 

Are carbohydrates responsible for weight gain?

Some people believe that consuming carbohydrates, especially in the evening, should be avoided to prevent weight gain. However, no single nutrient is solely responsible for weight fluctuations. When weight gain occurs, it is usually the result of an energy imbalance where intake exceeds expenditure. Moreover, not all carbohydrates are the same, and they play an important role in the proper functioning of the body. 

Types of carbohydrates

There are different types of carbohydrates: starch, fibre and sugars. These carbohydrates occur naturally in many healthy foods such as fruit, vegetables, grains, pulses, dairy products and nuts. Avoiding or limiting these foods because they contain carbohydrates is not beneficial for health. 

Instead, it is free sugars that should be limited. Free sugars include sugars added to foods and drinks, as well as sugars naturally present in fruit juices, honey and syrups. The World Health Organization recommends that free sugars account for less than 10% of total energy intake. For a 2,000 calorie diet, this corresponds to about 50 g of free sugars or approximately 60 ml (4 tablespoons). 

Focus on fibre

Fibre is a type of carbohydrate that offers many health benefits. It is divided into two main categories: soluble fibre and insoluble fibre. Soluble fibre (e.g. aubergines, oats, pulses, barley, apples) helps manage cholesterol and blood sugar levels. Insoluble fibre (e.g. fruit, whole grains, vegetables) supports intestinal regularity. Fibre also promotes satiety and therefore helps with body weight management. 

The role of carbohydrates

Carbohydrates provide energy to the body. They are the preferred energy source for the brain and for muscles during physical activity. Sources of carbohydrates include fruit, vegetables, grains, pulses and dairy products. On a daily basis, carbohydrates should represent 45 to 65% of total caloric intake. Athletes in particular have higher carbohydrate needs. For a 2,000-calorie diet, this represents 900 to 1,300 calories or approximately 225 to 325 g of carbohydrates. 

Carbohydrates and sleep

Many people are unaware that the evening meal can influence sleep quality. The composition of a meal can support the synthesis of serotonin; the neurotransmitter associated with wellbeing and relaxation.

Tryptophan is an essential amino acid that serves as a precursor to serotonin, which in turn is a precursor to melatonin, the hormone that regulates sleep. Protein-rich foods (e.g. poultry, meat, fish, eggs) are good sources of tryptophan and therefore contribute to serotonin production. However, this reaction is not very efficient because of competition from other amino acids found in protein foods.

To improve this process, it is recommended to consume complex carbohydrates (such as grain products) alongside protein foods. The secretion of insulin triggered by carbohydrate intake helps facilitate the absorption of amino acids that compete with tryptophan, increasing the chances that tryptophan will be converted into serotonin. 

Bread as an ally in the evening

Bread can therefore be a valuable addition to dinner when aiming to promote better sleep. When paired with a protein food, bread, an excellent source of complex carbohydrates, helps support the conversion of tryptophan into serotonin. Since serotonin is used by the brain to produce melatonin, the sleep hormone, this can help facilitate falling asleep. 

Breads from the Campagnolo range are all good sources of fibre, which are complex carbohydrates. For example, a 72 g serving (2 slices) of 100% Whole wheat loaf provides 5 g of fibre, including 1 g of soluble fibre. It can easily be included in the evening meal as a source of complex carbohydrates, or enjoyed as an evening snack, for instance with a glass of milk

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