Does eating carbs in the evening harm weight loss?

Carbohydrates have gained a reputation as a villain, especially when eaten at night. But does eating at this time make you gain weight or is it a myth?

“Eating carbohydrates in the evening does not prevent weight loss, as long as it is part of an individualized eating plan, favoring complex carbohydrates, combined with proteins and fibers,” explains Dr. Sabrina Guerreiro, nutritionist, nutritional therapy coordinator and nutrologist at Badim/Rede D’Or Hospital, in Rio de Janeiro.

According to the expert, excessive consumption of carbohydrates, especially simple ones, such as white bread, sugar and pasta, causes insulin spikes, which can promote fat accumulation.

“Complex carbohydrates (brown rice, oats, sweet potato/cassava and vegetables) release energy gradually, maintaining satiety and without causing insulin spikes,” he adds.

The ideal interval so that food does not interfere with rest is two to three hours before bedtime, according to chrononutrition studies.

“This time is necessary for the stomach to carry out most of the digestion. Lying down right after eating, especially large amounts of carbohydrates, can cause reflux, heartburn, and insulin spikes that interfere with the release of growth hormone (GH), which is essential for fat burning and muscle recovery during sleep,” he adds.

Complex carbohydrates contribute to the production of serotonin, which improves sleep. “If you stop eating too early and become hungry in the early morning, your sleep will be interrupted, which will increase cortisol and therefore hinder weight loss,” he concludes.