Is there a schedule for eating carbohydrates?

When it comes to maintaining your figure, it is important to follow a balanced diet accompanied by exercise. What is not universal is the method, that is, how or when to eat or exercise. For example, while some consider it better to exercise in the mornings, others find it more beneficial in the evenings. Similarly, specialists agree on the importance of breakfast, but while some specialists believe it should be rich in protein, others suggest that it should not be too abundant.

A group of researchers from Israel suggests the convenience of reserving carbohydrate consumption for the evening. This way, people would feel less hungry the next day, which could help those who are obese maintain a plan to control or lose weight.

The important thing is to distinguish between healthy carbohydrates (those primarily composed of fiber, such as whole grains, vegetables, and fruits) and unhealthy or refined carbohydrates (such as white flour or white rice and refined sugar used in many desserts).

The scientists divided the participants into two groups. One group was instructed to consume most of their carbohydrates at night, while the other group was asked to distribute them throughout the day. After 180 days on the diet, they found that those who reserved carbohydrates for dinner had hormonal changes that reduced hunger. Furthermore, these participants showed improvements in their weight, waist circumference, body fat, and better blood sugar levels (diabetes).

The authors of this study - which was published in two parts, the first in the specialized journal Obesity, and the second in Nutrition, Metabolism & Cardiovascular Diseases - became interested in this topic after reading research on Muslim customs during an annual ceremony called Ramadan, which is a month in which Muslims eat lightly during the day and then have a high-carbohydrate dinner.

Additionally, previous studies state that carbohydrate consumption at the end of the day alters the typical patterns of the hormone responsible for satiety (or feeling satisfied), called leptin.

The authors were also interested in another hormone called ghrelin, known as the hunger hormone, as it is produced in the stomach and generally increases before meals to stimulate appetite, and in a protein known as adiponectin, which plays an important role in the development of insulin resistance and in strengthening arteries.

As the sample is very small, it is still premature to assert and recommend that following a carbohydrate consumption diet at night is appropriate. More research and data collection on this topic is still necessary.

As the sample is very small, it is still premature to assert and recommend that following a carbohydrate consumption diet at night is appropriate. More research and data collection on this topic is still necessary.

In the meantime, if you want to stay fit, remember to follow a healthy diet accompanied by an exercise routine. And whenever you want to modify your diet, it’s best to consult your doctor or a qualified nutrition specialist who can advise you on what is most suitable for you, according to your physical and health conditions, and that fits your habits and customs.