Experts Explain If You Should Actually Eat Carbs At Night

We live in a time to eat carbs at night?

Meet the experts: Mbali Mapholi is a clinical and consultant dietician. Reabetjoe Mokoko, also known as Rea The Cooking Dietitian, is a dietician and chef.

First, define “night”

When we asked experts about the time of day we should consider night-time, they said after dinner. They both agreed that this would be after dinner and before bed. “This period is when your activity levels generally decrease, and your body starts to wind down in preparation for sleep,” explains Mapholi. “The timing can influence how your body processes food, especially carbs, which can affect your energy levels, digestion, and even your weight management efforts.” So before you wonder about potatoes on your supper plate, this discussion won’t cover that. But late-night pies, a quick Oreo or chocolate before bed? Fair game.

READ MORE: 5 High-Carb Fruits—And How Adding Protein Or Fat Helps Blood Sugar 

Does digestion change at night?

The answer is a bit more complicated than yes or no. Let’s start by noting that sleep does trigger a change in the way your stomach processes food. food through your digestive tract) slows down.

But what about the short period right before bedtime? “Yes, your body’s digestion and metabolism change as the day progresses,” says Mapholi. “Studies show that insulin sensitivity – the body’s ability to manage blood sugar – tends to decrease in the evening. This means that your body may not process carbs as efficiently at night, compared with earlier in the day, potentially leading to higher blood glucose levels and increased fat storage.”

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How does the body process carbs at night?

In short, it processes things just the same as if you’d eaten the popcorn for breakfast. The only difference? Morning carb consumption almost always precedes some kind of activity – something that you’re likely not engaging in at night. “At night, your body processes carbs by breaking them down into glucose, which can be used immediately for energy or stored as glycogen in the liver and muscles,” says Mapholi. “However, due to the reduced insulin sensitivity at night, excess glucose is more likely to be stored as fat if it’s not needed for immediate energy.”

Which factors can influence a carby snack after dinner?

First, consciously uncouple from the notion that eating carbs is so problematic that you need to axe it after 6pm. “There is nothing wrong with eating carbs at night,” says Mokoko. “There is actually evidence that eating carbs at night can be more beneficial than harmful. It’s been shown to improve sleep and help restore glycogen stores, to feel more energised in the morning.” Also, if you’re diabetic, eating some carbs “is necessary to prevent low blood glucose in the morning,” says Mokoko.

Time it

Having said that, a little bit of timing can help you get better sleep. “Eating too close to bedtime can disrupt digestion and sleep,” explains Mapholi. “It’s best to eat at least 2-3 hours before bed to allow your body to digest properly and avoid discomfort.”

Pick the right stuff

You knew dieticians would say this, but it bears repeating: “It is more advisable to have what is considered as ‘healthier’ carbs, which are generally the brown carbohydrates that are high in fibre,” says Mokoko. Mapholi agrees. “Opt for complex carbs, like vegetables, whole grains and legumes. They provide a gradual energy release and help maintain stable blood sugar levels.”

Consider what you’ve done today

Were you sitting on the couch all day? Or chained to your desk? Depending on your goal, excess carbs might not be necessary. “If you’ve been active throughout the day, your body might handle carbs better at night by replenishing glycogen stores in your muscles,” explains Mapholi.

Pick a (reasonable) portion

PMS might dictate that you down the entire slab of chocolate or box of doughnuts (fair enough), but if you’re looking to maintain or lose some fat, consider reducing the portion size. “Larger portions of carbs at night can lead to excess calories, which may be stored as fat due to decreased insulin sensitivity,” says Mapholi.

Can you eat carbs at night when you’re trying to lose weight?

First, consider the factors above and then make your decision. “Eating carbs at night would impact one’s weight loss journey if the carbs you are eating will result in one exceeding their daily recommended calorie intake,” says Mokoko.

READ MORE: How Many Carbs Should I Eat If I’m Trying To Lose Weight?

Can you eat carbs the night before an endurance race?

Alas, a brilliant silver lining! “The carbs consumed at night would help to increase your body’s glycogen stores,” explains Mokoko. In fact, it’s even recommended. “When it comes to activities such as endurance races that have increased energy requirements, ‘carb loading’ is normally recommended to help increase liver and muscle glycogen stores,” she adds.

“[The glycogen stores] are essential for sustained energy during prolonged physical activity. Carbohydrate loading, particularly with complex carbs, can enhance performance by providing a slow and steady release of energy throughout the race,” says Mapholi.

Can you eat carbs at night with no particular health goal?

If you’re not looking to pursue any particular goal, you’ve got wiggle room. “The timing of your carb intake might be less critical,” says Mapholi. “However, it’s still important to maintain a balanced diet and avoid overindulging in carbs late at night, as this could lead to weight gain and disrupt your sleep.”

Still, be mindful of what you snack on. “The key message is even if your goal is not to lose weight, it is still ideal to follow healthy eating guidelines that encourage intake of healthier carbs which are high in fibre and would have more nutritional benefits over refined carbs,” suggests Mokoko.

One more takeaway, from Mokoko: “The main finding around late-night snacking is that it is generally associated with unhealthy food choices, that are energy dense and low on nutrients,” she says. “Late-night snacking can have positive health effects if we opt for healthier food choices.”

The top nighttime snacks, from dieticians

“If you find yourself craving a snack at 10 pm, it’s best to choose something light and easy to digest,” says Mapholi. “These snacks combine protein and complex carbs, which can help you feel full without overloading your digestive system.”

• A small portion of yoghurt with berries
• A slice of whole-grain toast with almond butter or peanut butter
• A small portion of popcorn
• Slices of fresh fruit
• A handful of nuts

Keep stashes of these in your cupboard so you don’t feel tempted to Uber Eats your way into a giant burger:

Source: https://www.womenshealthsa.co.za/food-and-nutrition/feed/