The staple Indian carbohydrates or carbs are Rice and Roti, and these are high carbs. So is it fine to eat high carbs like these at night? our expert Nutritionist and Diabetes Educator Divya Gupta is all for it, but all she cautions about is the portion control.
There is a misconception that carbs should not be consumed in the evening but, it is okay to eat carbs at night. It’s a myth that we are not using up the energy from carbs at night if we are not active but our body burns them even if we are at rest.
It doesn’t matter when you eat carbohydrates. There is a myth that carbs convert into fat and get stored in the body at night because the body is at rest. But the fact is that carbohydrates are converted into sugar to provide energy to the body, and when this energy is not utilized by the body properly is when it converts into fat.
Eating carbohydrates in the evening also raise serotonin and reduce stress hormones like cortisol, so eating them in the evening means you will most likely feel relaxed and sleepy.
Complex carbohydrates are the ones to be eaten at night. These include sweet potatoes, brown rice, whole-wheat pasta and bread, oatmeal, bran, etc. Complex carbohydrates are digested slower than refined carbohydrates, so they give a feeling of satiety and provides energy.
Refined or simple carbohydrates are found in processed foods. These carbs are low in fiber and are easily digested for short term energy. Refined carbs include white rice and pasta, sweets, cakes, candy, white bread, etc. Refined carbs provide a rush of energy in the short term but can leave you feeling hungry soon after.
At night, the food you eat should be nutrient-rich so that your body can build and maintain muscle and replenish energy reserves. Eating carbohydrates at night doesn’t necessarily make you gain weight. It's eating an excess of carbohydrates or excess of anything, even protein, at any time of the day, may lead to weight gain. The total carbohydrate requirements will depend on both your level of activity and your health and fitness goals. It is good to consume carbs post-workout as it will help repair muscles and the damage that has been caused to the body during work out. So whether you workout in the morning or in the evening, have carbohydrates post-workout.
TAKEAWAY: It is absolutely okay to include carbohydrate-rich food (complex carbohydrates) at night along with protein-rich food like cottage cheese (paneer), chicken, fish, etc which will help you to feel full and provide a continuous stream of energy. But remember, portion control is the key. So, you can enjoy your rotis (chapati) and rice for dinner but in moderation. Also, try finishing your dinner 2-3 hours before sleeping. How you distribute your carb intake should suit you and your lifestyle. Living a healthy lifestyle should be enjoyable and sustainable. It’s a lifestyle modification and not a short-term fad!
You can reach out to our expert Divya Gupta: divya.gupta18593@gmail.com
