The pros and cons of eating carbs for dinner
Unreliable health and fitness information abounds on the internet. One of these myths is the idea that you shouldn’t eat carbs during dinner. Is it real, though? To find out the benefits and drawbacks of eating carbs for dinner, we consulted with a number of renowned health professionals. Here’s what they recommend most.
“Carbs aren’t the bad guys! One of the three macronutrients that are necessary for the body are carbohydrates. They are a significant fuel source that is stored as glycogen in your liver and muscles, and the glycogen in our muscles fuels our workouts. Although it depends on the type of carbohydrates you consume and your daily activities, there is absolutely no danger in eating carbohydrates at night. If you exercise throughout the day, eat the majority of your carbohydrates around your workout, and eat more veggies at night. You can consume whole grains and complex carbohydrates at night if you exercise late in the evening. Everything comes down to purpose and objectives. Complex carbohydrates can be consumed if you plan to fast for 16 hours after your previous meal because your body needs the energy for repair and recuperation, according to fitness trainer Shivoham.
5 advantages and disadvantages of eating carbs at night
PROS
- Gives the body nourishment
Dinner that includes both proteins and carbohydrates may result in favourable physiological changes. Sleeping allows growth hormones to be released, which aids in the growth and healing of your body. Magnesium, calcium, and fibre are abundant in complex carbohydrates like whole grains, legumes, and vegetables, which help promote restful sleep and control blood sugar levels by releasing glucose gradually. The founder of Flax, Gurmeet Arora, claims that this keeps blood sugar levels stable throughout the night and prevents insulin spikes or hypoglycemia. - Promotes sleep
By calming us down and boosting the production of melatonin, which controls our sleep-wake cycle, carbohydrates help us get the best possible sleep. “Eating more carbohydrates causes insulin levels to rise, which has two benefits for sleep. In nature, cortisol—the stress hormone—is hostile to insulin. The stress reaction is diminished. Therefore, low stress (and being in parasympathetic nervous system mode) are necessary for proper sleep, and carbs aid in this. Additionally, an increase in insulin frees up tryptophan in our brains, which is a precursor to serotonin and serotonin is a precursor to melatonin, which is in charge of promoting restful sleep, says nutritionist and health expert Yash Vardhan Swami.
“High glycemic index carbohydrates, which swiftly boost blood sugar, may hasten sleep, especially if consumed four hours before night. Such carbohydrates may increase levels of tryptophan and serotonin, two sleep-related brain chemicals, which will then be converted to melatonin and support a restful night’s sleep, according to Dr. Anish Desai, founder and chief scientific officer of IntelliMed Healthcare Solutions and a nutraceutical physician.
- Enhances general intestinal health
The development of healthy bacteria in the gut is aided by complex carbohydrates. “For dinner, it is advantageous to include whole-grain carbs such unpolished rice, cracked wheat, or hulled barley. According to dietician Lovneet Batra, this ensures that there is enough fibre to maintain gut health and prevent constipation the next morning.
CONS
- Might result in weight gain
The way the human body works is synchronised with the path of the sun. The term “circadian rhythm” refers to this. After the sun goes down at night, your body begins to get ready for sleep and the associated nighttime processes like repair, growth, etc. This causes meals to be digested more slowly and slowly. In addition, most of us don’t do anything after dinner. This means that the carbs we consume now won’t be converted into energy but instead will be stored as fat and glycogen for later usage. So, eating a meal high in carbohydrates late at night can affect your digestion and result in weight gain. I advise consuming meals higher in protein, non-starchy vegetables, and low in complex carbohydrates. This might be a burrito bowl or stir-fried vegetables wrapped in a chickpea pancake, according to dietician Khushboo Jain Tibrewala. - Elevates blood sugar levels
For diabetics, blood sugar rises can be deadly.
“Eating carbs for dinner can cause blood sugar to rise and fall, which might result in weight gain. You might want to restrict how many carbohydrates you eat at night if you have diabetes or are attempting to lose weight. However, it’s best to try and find what works best for you before deciding whether or not to eat carbs for dinner. There is no danger in including them in your evening meal if you discover that they make you feel better. In contrast, if you discover that they make you feel lethargic or cause weight gain, you might want to cut back on or completely avoid them, says nutritionist Sapna Jaysingh Patel, founder of Health Before Wealth.