Who knew our sleep and snack habits were so intertwined? It turns out sleep influences two key hormones that are linked to appetite. Ghrelin makes you feel hungry, and poor sleep increases this hormone. Leptin makes you feel full, and poor sleep decreases this hormone.
So, when you don’t sleep well, you’re more likely to feel hungry. And according to a few new studies, we tend to skip the salad to feed that hunger and grab unhealthy, processed snack foods instead.
Scientists found that people who got seven hours or more sleep ate significantly less sugar, caffeine and carbohydrate as part of their morning and evening snacks. Conversely, those who slept less than the recommended seven hours tended to make poorer snacking choices the next day, especially in the earlier and later parts of the day. The research was published in the Journal of the Academy of Nutrition and Dietetics and presented in a poster session at the group’s Food & Nutrition Conference in October.
The researchers found that seven hours of sleep for adults seemed to be the magic number for making better decisions about what to choose for a snack. In the study, more than 20,000 U.S. adults, ages 20 to 60, were put into two groups — those who slept less than seven hours a night, and those who slept more than seven hours. Those sleeping less than seven hours were more likely to snack on high-calorie foods with little nutritional value. The study was published in the September 2021 issue of the Journal of the Academy of Nutrition and Dietetics.
Similar results for children and adolescents were found in a study published in the April 2020 issue of Food Science & Nutrition. Researchers at Isfahan University of Medical Sciences in Isfahan, Iran, looked at the relationship between sleep duration and eating snacks in a national sample of children and adolescents, ages 6 to 18. Out of 14,274 students, 50.7% were boys. Some 71.4% of the students were urban residents. The students’ average sleep duration was 8.57 hours. It turns out children under 10 need 10 hours of sleep and children over 10 need nine hours. Researchers found a significant relationship between sleep duration and age, socioeconomic status, place of residence, physical activity, and duration of watching TV and working with computers.
The less sleep students got, the more salty snacks, soft drinks, fast foods, tea and tea with sugar they consumed. In addition, less sleep resulted in fewer fresh and dried fruits, vegetables, milk, yogurt and fresh juices.
Researchers concluded that lower sleep duration can be associated with unhealthy eating habits and could result in obesity in children and adolescents.
As we enter this busy holiday season, take time to sleep — both you and your children. Your eating habits will benefit.
Q and A
Q: What is maca?
A: Maca is a nutrient-dense root vegetable, indigenous to Peru, that grows in the Andes Mountains. It is rich in iron, calcium, copper, zinc, amino acids and vitamins B, C and E. It can be baked, roasted or added to soups. But it’s also found in powder form, capsules or as a liquid extract. Some people take it to improve sexual function; others believe it can help reduce anxiety and depression. Research on it has been limited — and the studies have been small. Check with your doctor before trying any new supplement to make sure there isn’t any food/drug interaction — and that it’s worth trying.
RECIPE
Servings: 4
December can only mean one thing — panic because Christmas is right around the corner, with all the associated things to do. It can be a month to eat more, exercise less and stray away from healthy eating. I searched my files for a quick, tasty weeknight meal that provides plenty of protein and not too many calories. It’s from Cooking Light.
FIVE-SPICE CHICKEN BREASTS WITH SESAME-ORANGE GREEN BEANS
2 tablespoons canola oil, divided
4 (6-ounce) skinless, boneless chicken breasts
2 teaspoons five-spice powder
1/2 teaspoon salt
3/4 cup thinly sliced red onion
1 1/2 teaspoon grated orange rind
2 garlic cloves, thinly sliced
1 (12-ounce) package green beans
1 1/2 tablespoons reduced-sodium soy sauce
1/4 cup orange sections
4 teaspoons toasted sesame oil
Heat 1 tablespoon canola oil in an oven-safe skillet over medium-high heat. Sprinkle chicken with five-spice powder and salt. Add chicken to pan; cook 5 minutes on each side or until chicken reaches 165 F in the center. Remove from pan. Let stand 5 minutes. Cut across the grain into slices. Add remaining 1 tablespoon canola oil to pan. Add onion; saute 4 to 5 minutes or until browned. Add orange rind and garlic; cook 30 seconds, stirring constantly. Add green beans; cook 4 minutes or until lightly browned and tender-crisp. Stir in soy sauce. Top with orange sections and drizzle with sesame oil. Serve with chicken. Serves 4.
Per serving: 363 calories; 41 grams protein; 13 grams carbohydrate; 17 grams fat (2 grams saturated); 3 grams fiber; 6 grams sugar (0 grams added); 538 mg sodium.
Charlyn Fargo is a registered dietitian with SIU Med School in Springfield, Illinois. For comments or questions, contact her at [email protected] or follow her on Twitter @NutritionRD. To find out more about Charlyn Fargo and read features by other Creators writers and cartoonists, visit the Creators website at www.creators.com.
