Will avoiding starchy foods at dinner make you healthier?

Carbohydrates or carbs are starches, sugars, and fibers found in foods like fruits, beans, starchy vegetables, grains, and dairy products. Many people avoid carbs at dinner because they think they will be thin and healthy.

Pumpkin, sweet potato... - starchy vegetables are recommended for use - Photo: TTO

Carbohydrates can fit into a healthy, basic diet, but some groups should be limited, especially at night.

What happens when you eat carbohydrates at night?

Carbohydrates are one of the three main macronutrients (carbohydrates, fats, and proteins). They are broken down into sugar and absorbed into the bloodstream. When you eat carbohydrates, your blood sugar levels rise.

However, this can depend on many factors such as the type of carbohydrate, the dish and the amount of carbohydrate in the dish.

Several studies have shown that eating carbs at night can cause a greater rise in blood sugar than in the morning. This is because in the evening, the body is less sensitive to insulin (the hormone that helps move sugar from the blood into cells) and beta cells (insulin-producing cells in the pancreas) are less active.

For this reason, the body processes carbs less efficiently at night than during the day. You may want to consider eating more carbs earlier in the day rather than in the evening.

If you do eat carbs at night, choose complex carbs like fruits, vegetables, beans, and whole grains. These foods are high in fiber and, when combined with a protein source, can help keep blood sugar levels stable.

What types of carbohydrates should you eat at night?

Eat complex carbohydrates like fruits, starchy vegetables, and whole grains. These foods are high in fiber, which helps stabilize blood sugar levels and keeps you feeling full after eating.

Fruits: Fruits are high in fiber and nutrients, compounds that can help you sleep well. For example, kiwis contain melatonin and serotonin, two compounds that can contribute to improved sleep quality.

Starchy vegetables: Things like pumpkin and sweet potatoes are great sources of fiber and potassium. Research shows that low potassium levels can affect sleep quality.

Dairy products : Contains a lot of tryptophan, an amino acid needed to produce serotonin and melatonin, two substances that play an important role in helping you fall asleep easily and maintain deep sleep.

Whole grains: Provide fiber to help regulate blood sugar. They also contain tryptophan and magnesium. Some studies have linked whole grain consumption to better sleep quality.

Including a variety of carbohydrate sources throughout the day is the best way to maintain overall health and improve sleep quality.

Always prioritize complex, nutrient-dense carbs over refined carbs, as refined carbs are often low in nutrients and can spike blood sugar levels, leading to poor sleep quality.

Cakes and sugary drinks are recommended to be limited in the evening - Photo: TTO

Types of carbohydrates to limit in the evening

Refined carbohydrates are low in nutrients that help stabilize blood sugar, such as fiber and protein. They also contain fewer vitamins, minerals, and beneficial compounds than complex carbohydrates.

Consuming refined carbs at night can cause spikes in blood sugar levels and negatively impact long-term blood sugar control.

A diet high in refined carbs can also lead to weight gain and increase your risk of obesity, type 2 diabetes, and other health problems. It’s best to limit the following refined carbs:

Added sugar: Refined sugar

Sugary drinks: Soft drinks, sweet coffees, energy drinks

Snacks and sweets: Cakes, cookies, chips

When is the best time to eat carbohydrates?

There's no one "best" time to eat carbs that works for everyone, but research shows that the body processes carbs more efficiently in the morning than at night.

People with problems controlling their blood sugar, such as people with diabetes, may need to closely manage their carb intake to maintain stable blood sugar levels.

People who work out at the end of the day or work out at the end of the day may find that eating a meal or snack rich in complex carbs helps them stay energized and meet their nutrition and health goals.

While tracking your carb intake and when you eat can be helpful, the overall quality of your diet is still the most important factor in maintaining health.

Most people will benefit from limiting refined carbs, such as added sugars and junk foods, while favoring complex carbs whenever possible.

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