When we say carbs, the first thing that comes to mind is pasta, bread, sodas, snacking and baked goods. But carbs are not your enemy… not all of them anyway! How carbs at night impacts your weight, totally depends on portion control and the type of carbs you chose to eat.
Put simply, there are two types of carbs; refined or simple carbs, and complex carbs.
Refined/Simple carbs are processed, they contain refined sugar, which will spike your blood sugar level and cause you to crash shortly after. They will leave you feeling hungry faster, leading to craving unhealthy foods, eating more and weight gain.
What Are Carbohydrates
On the other hand, complex carbs are healthy carbs in moderation. You can find them in wholegrain foods. They digest slower, leaving you fuller for longer and less risk of binge eating unhealthy foods.
Carbohydrate Consumption During The Day
Carbohydrates are an essential part of our diet, our body stores carbs for energy throughout the day. Carbohydrates are stored for up to 48 hours, so the myth of eating just before a workout simply isn’t true. Our bodies work in a delayed fashion, where we use stored energy from 24-48 hours prior.
Eating Complex Carbs At Night
It is believed that if you consume carbs at night, your body won’t have time to burn the carbs, therefore, the carbs will be stored as fat. You will be pleased to hear this is not true.
Carbohydrates are stored as glycogen and stored in the muscles. The glycogen is then converted to energy for when we need it. Our bodies can use this energy 24-48 hours later.
In summary, it’s not that you should cut carbs out, it’s about excessive food consumption in general can lead to weight gain. But in terms of carbs, you should avoid refined carbs at night, such as candy, baked goods, sodas etc.
3 Reasons To Avoid Simple Carbs At Night
Reduces Sleep Quality
Excessive consumption of carbs at any time of the day can lead to a bad nights sleep. Complex carbs should be portion controlled and refined carbs need to be cut back on and used as a treat.
Athletic Performance
Refined carbs will impact your workout and fitness goals. Not only they will spike your blood sugar and cause you to become sluggish, they will also boost craving for more unhealthy foods.
Eating the complex carbs, will help boost your athletic performance by increasing your energy, keeping you fuller for longer periods, and help towards muscle recovery.
Weight Loss
If you’re looking to lose weight, portion control is key. Aim for 1/2 your plate with vegetables or salad, 1/4 carbs, and 1/4 protein as a rough guide. Studies suggest that a high-carb breakfast and a low-carb dinner will reduce weight in the longer term.
What Carbs To Eat At Night: 4 Quick Snacks
As a rule, it’s suggested that we avoid eating any food 2 hours before bed; as this can lead to weight gain, bad quality of sleep and unhealthy eating habits. However, life happens and we all need to cut a few corners sometimes.
Here are some healthier options for night time snacks:
- One cup of sugar-free popcorn
- One slice of toast (wholegrain) with 1/4 banana, and one tablespoon of peanut butter.
- Two tablespoons of Greek yoghurt, and a handful of almonds, nuts or seeds.
- 2 wholegrain crackers with a spread of nut butter
If you are wondering how to burn carbs naturally and sustainably, try this article here.