Author Fan Zhihong

Editor health care jun

In recent years, many people eat little or no staple food at night. Especially when attending parties and banquets in the evening, people usually wait until the end to serve the staple food. At this time, people usually eat very few staple foods, because the dishes with big fish and big meat in front of them have made people feel very full.

The staple food is starch-rich food, whether it is rice, flour, millet, corn, barley, buckwheat, quinoa and so on. The starch content is above 70%. Potatoes that can replace staple food, such as sweet potato, potato, yam, taro, etc. If made into dry powder, the starch content can reach more than 70%, even as high as 80%.

People are afraid of starch, that is, carbohydrates, and worry that it will make people fat and raise blood sugar. Then, is it really beneficial to prevent obesity and diseases by eating less or not eating staple food at night and relying on fish food to satisfy hunger?

Research results at home and abroad

American study: diabetic patients

American researchers conducted a study on diabetic patients, comparing the energy, fat and protein intake of breakfast and dinner.

The researchers analyzed the survey data of 4699 adult diabetic patients who ate breakfast and dinner twice a day during 10, calculated the difference of energy and nutrition intake between breakfast and dinner, and evaluated the relationship between this difference and diabetes mortality, cardiovascular disease mortality and all-cause mortality.

The purpose of this study is to see the mortality difference between people who eat almost the same breakfast and dinner and people who eat very different breakfast and dinner.

Judging from the energy difference between breakfast and dinner, people who have much more energy at dinner than breakfast are 92% more likely to die of diabetes and 69% more likely to die of cardiovascular disease than those who have similar energy at breakfast and dinner.

From the difference of fat energy supply ratio between breakfast and dinner, people with much more fat energy supply have a 67% increase in cardiovascular disease mortality than those with little difference in fat energy supply ratio between breakfast and dinner.

Judging from the difference of energy supply ratio between breakfast and dinner in protein, compared with those who have little difference in energy supply ratio between breakfast and dinner in protein, the cardiovascular mortality increased by 96%, the diabetes mortality increased by 92%, and the all-cause mortality increased by 46%. If protein is the main energy source, the death rate of diabetes and all-cause mortality will further increase.

However, in this study, the carbohydrate that people are most afraid of, eating more at dinner than at breakfast, has no obvious correlation with all-cause mortality, diabetes and cardiovascular mortality.

China research: the general population

The above research in the United States is aimed at diabetics, so let's take a look at the research in China aimed at the general population.

This research is based on the data of health and nutrition survey from 1997 to 20 1 1. The purpose is to explore whether the general population will increase the risk of type 2 diabetes if they consume more energy, protein and fat at dinner than at breakfast.

The research finally reached the following results.

Compared with people with the smallest difference in energy intake between breakfast and dinner, people who eat more energy at dinner have a higher risk of developing type 2 diabetes.

Compared with people with the smallest difference in fat intake between breakfast and dinner, people who eat more fat at dinner have a higher risk of developing type 2 diabetes.

Compared with people with the smallest difference in protein intake between breakfast and dinner, people who eat more protein at dinner have a higher risk of developing type 2 diabetes.

The study also found that there was no obvious correlation between nighttime carbohydrate intake and diabetes prevalence.

What should I eat for dinner?

What implications does the research results at home and abroad bring to "what to eat for dinner"? Let's summarize.

0 1

Dinner consumes too much energy a day, much more than breakfast. For diabetics, this diet will increase the risk of death from cardiovascular disease. For healthy people, eating like this will increase the risk of diabetes.

02

Dinner is too greasy, the fat ratio is too large, breakfast is too light, and the fat ratio is too small. For diabetics, even eating more vegetable oil at night will increase the risk of death from cardiovascular diseases. For healthy people, eating like this will increase the risk of diabetes.

03

Eating more protein for dinner is not good either. If the fat and protein in dinner are moved to breakfast, or replaced by carbohydrates, the risk of death of diabetic patients can be significantly reduced; For healthy people, it can reduce the risk of diabetes.

04

Eating more breakfast is good for health, especially the protein ratio of breakfast is slightly larger, which is conducive to reducing the risk of all-cause death of diabetic patients; It is beneficial to reduce the risk of diabetes in healthy people.

05

Eating starchy food for dinner will not shorten the life span of diabetic patients, nor will it increase the risk of diabetes in healthy people.

Therefore, dinner is suitable for light meals with a small amount of animal protein, a small amount of fat and a large proportion of carbohydrates.

Why is dinner not suitable for being too greasy?

Studies have proved that eating too much food at dinner may lead to metabolic disorder by disturbing the expression of biological clock genes. Even if you eat exactly the same food a day, at different times, whether you eat it in the morning or at night, the body's rhythm of regulating postprandial metabolism is different.

No matter what the circadian rhythm is, it is not advisable to eat too much protein and fat at night, which not only affects the quality of sleep, but also increases the risk of gallstones.

If you eat too little carbohydrate, the main food for dinner, the energy will mainly come from fat and protein. Protein is used for energy supply, which not only wastes energy, but also produces more metabolic wastes, such as ammonia, urea and creatinine. At night, when the body needs to rest, the burden of dealing with metabolic waste increases. Without the anti-ketogenic effect of carbohydrates, a large amount of fat oxidation energy will generate ketone bodies, which will also increase the metabolic burden.

Especially for middle-aged and elderly people, due to the decline of liver and kidney function, the ability to deal with metabolic waste is weakened. As a dietary habit, it may be unhealthy to eat a lot of protein and fat-based dinner for a long time.

Dinner suggestion

According to the advice of dietary guidelines and traditional health care, it is scientific to eat light food, less meat, less fried food, drink miscellaneous grains porridge, eat some potatoes and eat diversified vegetables at night.

If you continue to eat moderately in the morning and overeat at night, can you change it?

expert opinion/advice

I suggest you take out some high-protein and high-fat foods put in dinner or even after dinner for breakfast, such as meat, cheese, nuts and oilseeds. If you want to eat sweets and snacks occasionally, you can also eat them in the morning, which may be less harmful to your body.

Eat whole grains and potatoes for dinner, and don't omit the staple food, which is good for sleep and disease prevention.

Expert introduction

Fan Zhihong is a postdoctoral fellow at Beijing High-tech Innovation Center for Food Nutrition and Human Health, an associate professor in the Department of Nutrition and Food Safety, College of Food Science, China Agricultural University, and the author of Popular Science on Food Nutrition. Director of China Nutrition Society, China Food Science and Technology Association, China Health Promotion and Education Association and Beijing Popular Science Writers Association. China Association for Science and Technology hired the chief science communication expert of cooking nutrition, Beijing Health Bureau hired the health popularization expert of Beijing, China Cuisine Association hired the public dietary health guidance expert, China Gerontology Society's senior nutrition and food professional committee expert, China Health Promotion and Education Association hired the national health literacy tour expert, and Xinhuanet hired the China Food Rumors Alliance special expert.

The main teaching and research directions are the influence of cooking on the nutritional and healthy value of food, the design and development of nutritious food and nutritious recipes, and the influence of health factors on food selection. Editor-in-chief and participated in compiling 1 1 textbook, published 84 scientific papers, published more than 20 popular science books and wrote more than 1000 popular science articles.