You've probably heard that you shouldn't eat carbohydrates before bed. But is snacking on a chocolate chip cookie at 1 p.m. really that much different than snacking on it at 10 p.m.? With the increasing popularity of diet plans likeThe interval fastThere's a big debate about the best time of day to eat pretty much anything, including carbohydrates. Here are the pros and cons of consuming carbohydrates before bed.
How are carbohydrates digested?
First of all, it is important to understand what carbohydrates are and how they are digested in the body. Fruits, vegetables, beans and whole grains all contain carbohydrates. The natural sugar in dairy products, called lactose, is also a carbohydrate, as are the starches and sweeteners that make up foods such as bread, cookies, pasta, candy and cola.
The body converts carbohydrates into glucose, a simple sugar. When glucose is absorbed from the gastrointestinal tract, it is released into the bloodstream and insulin helps transport it into cells where it can serve as fuel. When there is too much glucose, cells store the sugar either as glycogen (in the muscles or liver) or as fat instead of burning it for energy.
Some people think that the more carbohydrates we eat, the more weight we may gain because we store more energy. Since the body requires less energy overnight, it seems appropriate that the sugar we consume from carbohydrates in the evening is stored rather than burned.
Not all carbohydrates are created equal
Different types of carbohydrates affect the body in different ways. Fast carbohydrates include sugary foods such as cola, candy and white bread, which do not contain fiber. This means they are digested quickly and we feel hungry again soon after. They can also cause an unhealthy spike in blood sugar.
Slow carbohydrates like beans, quinoa and sweet potatoes are high in fiber and provide us with energy slowly, meaning we feel fuller for longer and don't experience constant energy peaks and troughs.
It's important to understand the difference between fast and slow carbohydrates when choosing a late night snack. (More on this soon.)
Does the timing of carbohydrate intake matter?
There is no question that the amount and type of carbohydrates we eat have an impact on our health. However, the best time of day to eat them is less clear.
Every person tolerates carbohydrates differently. Some like to eat more of them early in the day, some eat them in small portions throughout the day and others can only tolerate carbohydrates in the evening.
It's also possible that the optimal time of day to consume carbohydrates depends on your end goal.
Lose weight
People who ate a high-carb breakfast and a low-carb dinner lost more weight than people who ate a low-carb breakfast and a high-carb dinner, according to a study published in It was published in January 2017 in the magazine “Circulation”. People who cut their carbohydrate intake earlier in the day also had better cardiometabolic outcomes (e.g., lower triglyceride levels and higher levels of good HDL cholesterol) than people who ate more carbohydrates in the evening.
However, this is just one study. Metabolism does slow later in the night and during sleep, but more research is needed to determine whether eating at night actually has an impact on weight control.
Carbohydrates before bed affect sleep quality
An excessive consumption of refined carbohydrates at any timeTime of day can affect sleep. Higher intake of added sugars in general has been linked to poorer sleep quality in women, according to a February 2020 cohort study in the "Journal of the American Heart Association."
A sugar bomb before bed can also disrupt sleep by causing digestive problems. But you don't have to give up all carbohydrates if you want to sleep better. In fact, eating healthy, complex carbohydrates before bed can actually be helpful.
Carbohydrates help increase serotonin production, which is a precursor to our sleep hormone melatonin, and reduce the stress hormone cortisol. This can help us relax and get into a restful mood.
Eating carbohydrates before bed can also help us feel full so we don't toss and turn due to hunger. If you're having trouble sleeping, treat yourself to a small snack of complex carbohydrates and some protein or fat to stabilize blood sugar levels. A slice of whole wheat toast with a tablespoon of peanut butter is a good choice.
Athletic performance and muscle building
For some groups, such as For example, endurance athletes, the timing of carbohydrate intake is crucial. Have you ever heard of carb loading the night before a marathon? There is a reason why people do this.
According to the International Society of Sports Nutrition, exercise depletes muscles of glycogen, the stored form of glucose that initially serves as fuel for high-intensity physical activity. Without an adequate amount of carbohydrates eaten at regular intervals, glycogen stores can become depleted and athletic performance can suffer.
Basically, athletes need more carbohydrates before, during and after training in order to achieve optimal performance, replenish their energy stores and avoid early fatigue. So if you have an intenseTraining am Abendcarbohydrates may be necessary before bed to adequately fuel the body.
Remember: the timing and amount of carbohydrates depends on the athlete, their activity level and body composition. Working with a registered dietitian who specializes in sports nutrition can help you determine the ideal amount and timing of carbohydrate intake for optimal athletic performance.
We hate to say it, but it's not advisable to eat an entire tub of ice cream right before bed. This can lead to digestive problems such as reflux or heartburn, which are more likely to occur after eating high-fat foods and can be made worse by lying down.
Instead, aim for a balance of complex carbohydrates combined with some lean protein or healthy fat. Here are some nutritionist-approved snacks you should eat before bed:
- A portion of high-fiber crackers with 30 g of cheese
- A cup of natural yogurt with ½ cup of fresh fruit and a tablespoon of granola
- One cup of popcorn with two tablespoons of almonds
- A slice of whole wheat toast with a tablespoon of peanut butter and ½ banana
- A slice of wholemeal toast with 60 g of turkey meat
- ½ cup cherries with a teaspoon of cocoa beans and a tablespoon of nut butter. (The cherries provide a melatonin boost, while the nuts and cocoa provide some magnesium.)
So is it really so bad to eat carbs before bed?
Actually not. When it comes to late-night meals, the main problem is that they are harder to digest and the portion sizes are larger. Many people have the habit of eating strictly “clean” all day long. Then they get hungry at night and tend to overdo it on carbohydrate-rich snacks.
The key is to eat several smaller meals throughout the day and include high-quality carbohydrates at mealtimes so that sugar cravings don't start until 8 p.m. A good rule of thumb is that starchy carbohydrates like potatoes, beans or rice should make up about a quarter of the plate, about the size of a fist. How to estimate portion sizes using hand measurementsread this article.
Then try not to eat anything about two hours before bedtime. If you still feel hungry after dinner, opt for a balanced snack of slowly metabolized carbohydrates.
