One of the most common beliefs is that ingesting carbohydrates in the evening before going to sleep is very wrong and extremely harmful to health. But are we so sure that eating a biscuit at midnight is very different than enjoying it later in the day?
Here are the pros and cons of eating carbohydrates in the evening to know to clarify.
and include sugary foods like soda, candy, and white bread. Their characteristic is to be digested quickly, but to leave hungry soon after.
Slow carbohydrates, such as beans, quinoa or sweet potatoes, on the other hand, are rich in fiber and provide energy in a slow and constant way, satiating longer and avoiding energy jumps.
It is often believed that the more carbohydrates you eat, the more energy you store, and since the body requires less of it at night, it seems obvious that the sugars we ingest from eating carbohydrates late in the evening are more likely to be stored than burned.
It counts not to overdo it
However, this is not always said because the calories of a slice of cake are the same at any time you decide to eat it. What makes the difference, however, more than the watch, is the quantity.
In fact, in the evening or during the night, people often tend to stray more than the rest of the day and to allow themselves larger portions, especially if during the day you have eaten little, and you arrive at a certain time particularly hungry. This condition favors binges of unhealthy snacks, which can be avoided by eating regularly and including high-quality carbohydrates with meals so that the sugar craving does not become overwhelming in the evening.
Weight loss
According to several studies, you are more likely to be able to lose weight if you prefer a high-carb breakfast and low-carb dinner rather than the other way around.
Furthermore, carbohydrate intake at the beginning of the day would improve cardio-metabolic results compared to nighttime intake.
Quality of sleep
Overdoing refined carbohydrates at any time of the day can compromise sleep quality and in particular, according to a study published in February 2020 in the Journal of the American Heart Association, a large intake of added sugars would negatively affect that of women.
The resulting digestive problems can also disturb sleep if you overindulge on sugars before going to bed.
However, this does not mean having to completely eliminate carbohydrates in the evening, since healthy ones can, on the contrary, be useful for increasing the production of serotonin, a precursor of melatonin, and reducing cortisol, the stress hormone.
Not to mention that a small and healthy snack before bed can help you feel full and not wake up hungry in the middle of the night. Also in this case, therefore, the rule of not exaggerating applies.
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Not enough sleep can lead to various unpleasant consequences for the body.
Athletic performance
For those who routinely do endurance training, the timing of carbohydrate consumption is of paramount importance. Without an adequate amount consumed at regular intervals, in fact, glycogen stores can be depleted and athletic performance can be affected.
For this reason, athletes, in agreement with their nutritionist and depending on the type of training that sees them engaged, may need more carbohydrates before, during and after a session, in order to maintain optimal levels, replenish energy reserves and avoid premature fatigue. So, if you train hard in the evening, taking carbohydrates before bed can be essential.
harmful but focus on quality carbohydrates, in order to avoid digestive problems and weight gain.The ideal is to choose them in combination with lean proteins or healthy fats, in order to provide constant energy to the body during the night.
Here are some examples of healthy nighttime snacks:
- mono portion of crackers with a little cheese,
- a white yogurt with fresh fruit and sprinkled with muesli,
- some nuts,
- a slice of wholemeal toast with a spoonful of jam and half a banana.
