VIDEO – Eliminate carbohydrates in the evening?

The consumption of carbohydrates, especially in the evening, is often surrounded by myths that lack scientific basis. It is important to understand when and how to include them in meals to maximize their benefits without experiencing negative effects. In this article, we will explore key points on managing carbohydrates at dinner for a balanced and healthy diet.

Key Points

  1. Carbohydrates After 6:00 PM: True or False?
    There is no reason to eliminate carbohydrates from dinner; in some cases, consuming them can even be beneficial. Carbohydrates are an important energy source, and unless there are specific needs or conditions, a balanced intake of carbohydrates is also useful in the evening.
  2. The Risk of Excess Carbohydrates at Dinner
    However, it is important not to overconsume carbohydrates during dinner. A meal too rich in carbohydrates can cause blood sugar spikes, which, if frequently repeated, may negatively impact sugar metabolism in the long run. Additionally, heavy evening meals are often associated with higher cholesterol levels.
  3. When Are Carbohydrates Useful in the Evening?
    If consumed in a balanced way, carbohydrates can be very beneficial in the evening as well. For example, whole carbohydrates, rich in tryptophan (a precursor of melatonin), can promote better sleep. Additionally, if a workout has been performed, carbohydrates help restore muscle glycogen stores, depleted during physical activity.
  4. How to Balance Carbohydrates in the Evening Meal?
    It is essential that carbohydrates be included in a balanced plate, which also includes fresh vegetables and protein sources. It’s better to avoid consuming only pasta or simple carbohydrates at lunch: this will increase hunger before dinner, leading to the temptation to eat bread, crackers, and breadsticks while waiting for the meal.
  5. Choose Carbohydrates Carefully
    It’s better to opt for complex carbohydrates, such as whole grains, and combine them with foods rich in fiber and nutrients. This will help keep blood sugar levels stable, preventing unhealthy late-night snacks and promoting a more efficient metabolism.