Eating carbohydrates like this for dinner will not only prevent you from gaining weight, but will also help you live longer?

In this era of information explosion, the slightest change in dietary concepts can always cause a stir, especially the discussion about carbohydrates, the main ingredient in our three meals, which is constantly controversial. Today, let's talk about a subversive discovery: eating more high-quality carbohydrates for dinner may actually make you live longer!

Yes, you heard it right. Carbohydrates, which were once misunderstood as the "root of all evil", actually hold the secret to longevity. But please note that not all carbohydrates are equal. The key lies in "high quality".

Carbohydrates, friend or foe?

Carbohydrates, this term may sound unfamiliar, but in fact it is in every meal we have, including rice, noodles, steamed buns, and even fruits and vegetables .

In simple terms, carbohydrates are nutrients composed of three elements: carbon, hydrogen, and oxygen. They are the preferred fuel for the body to obtain energy. Do you remember that when you were a child, most of the energy you used to run, jump, and play came from the bowl of white rice that your mother carefully prepared?

For a long time, carbohydrates have been accused of making people fat and raising blood sugar levels. However, the scientific truth is often more complicated than imagined. The problem is not the carbohydrates themselves, but what kind of carbohydrates we eat, how much we eat, and when we eat them .

High-quality carbohydrates are the key to longevity

A study of the National Health and Nutrition Examination Survey found that the intake of high-quality carbohydrates in dinner is associated with a lower risk of all-cause mortality . So, what are high-quality carbohydrates? They are like superheroes in the nutritional world, not only providing energy, but also bringing additional health benefits.

This type of carbohydrate is usually rich in dietary fiber, vitamins and minerals , which can promote digestion , maintain intestinal health, and help stabilize blood sugar, avoiding the trouble of post-meal blood sugar spikes. Let's count down a few representatives of high-quality carbohydrates:

1. Fruits: such as apples, oranges, strawberries, etc. They are rich in natural sugar and fiber, which can not only satisfy your sweet desire but also promote intestinal peristalsis.

2. Non-starchy vegetables: such as spinach, broccoli, carrots, etc. These colorful vegetables are low in calories and high in fiber. They are frequent guests on the dinner table, allowing you to enjoy delicious food without worrying about your weight.

3. Whole grains: such as whole wheat bread, brown rice, oats, etc. They retain all the nutritional essence of grains. Compared with refined grains, these whole grains can give you a longer-lasting feeling of fullness and are an ideal choice for dinner.

How to have a high-quality dinner?

After understanding what high-quality carbohydrates are, we need to talk about how to eat them. Especially for middle-aged and elderly people, the arrangement of dinner is particularly critical, which is directly related to the quality of sleep and the mental state of the next day.

• Dinner should not be too late: try to finish dinner 3 hours before going to bed, such as 6 to 7 pm. This will ensure sufficient digestion of food, avoid blood sugar fluctuations, and reduce hunger at night.

• Moderate and varied: Dinner should be light, with a limited amount of staple food, accounting for about 1/4 to 1/3 of the total for the day. Paired with a portion of high-quality protein (such as fish, tofu), a large portion of vegetables, and a small amount of whole grains, this combination is both nutritionally balanced and easy to digest.

• Avoid strong flavors: Reduce the intake of salt and fat for dinner, and avoid spicy food. This can reduce the burden on the stomach and intestines and help sleep.

• Don’t eat too much: Eat until you are 70% to 80% full for dinner to avoid overloading your stomach and affecting sleep and digestion.

• Don’t skip dinner: Even if you are busy, you can’t skip dinner. You can choose a light meal, such as a bowl of warm vegetable soup with a few slices of whole wheat bread, which is simple and healthy.

In short, the secret to longevity is not complicated. The key lies in choosing food wisely and arranging meals scientifically. Dinner may be small, but it can reflect our attitude towards life. From today, let's make a change together and make high-quality carbohydrates an indispensable partner on your table, and welcome a healthier and more energetic day together!