Carbohydrates are often believed to cause weight gain, especially when consumed at night. However, recent studies have debunked this myth, indicating that the time of day is not a crucial factor. Instead, it is the type of carbohydrate that matters. Complex carbohydrates, like those found in wholemeal flour, cereals, legumes, and vegetables, are absorbed slowly by the body, providing energy gradually and maintaining the glycemic index without sudden curves. They provide more satiety, delay the feeling of hunger, and accumulate less fat. In contrast, simple carbohydrates, like those found in white flour, dairy products, and refined sugars, are absorbed quickly, causing a noticeable peak on the glycemic index and prompting the body to convert excess sugar into fat. Thus, it is important to consider the nutrients and calories provided by the carbohydrates we consume rather than the time of day we eat them.
Eating Carbohydrates at Night Does Not Lead to Weight Gain, Says Science
The belief that eating carbohydrates at night can cause weight gain is a common misconception held by many individuals, including some food and sports specialists. This notion is based on the assumption that our energy expenditure is much lower at night since our basic metabolism is limited during sleep. However, recent studies have proven that this is not the case.
A 2011 study conducted on two groups of people who were given the same macronutrients and calories over six months showed that those who consumed carbohydrates during the evening hours lost 2% more fat and weight than those who ate carbohydrates during the day. This finding refutes the myth that eating carbohydrates at night causes weight gain.
Although 2% may not seem like a significant value, it does provide a strong indication that eating carbohydrates is not inherently bad and does not lead to weight gain. Instead, it is the type of carbohydrate that we consume that matters. Excessive consumption of white flour, dairy products, refined or processed sugars, among others, should be avoided as they are absorbed by the body very quickly and cause a noticeable peak on the glycemic index. This quick reaction forces the body to convert all the excess sugar into fat.
Thus, it is important to consider the nutrients and calories provided by the carbohydrates we consume rather than the time of day we eat them. Our basal metabolism can vary significantly depending on our habits, routines, and body composition, making it difficult to predict how many calories our bodies will burn during sleep. However, it is clear that consuming carbohydrates at night does not inherently cause weight gain, contrary to popular belief.
Carbohydrates Found in Wholemeal Flour, Cereals, Legumes, and Vegetables Provide More Satiety and Delay the Feeling of Hunger
Carbohydrates can be categorized into two types: simple and complex. Simple carbohydrates, like those found in white flour, dairy products, and refined sugars, are absorbed quickly by the body, causing a noticeable peak on the glycemic index. This reaction prompts the body to convert excess sugar into fat.
On the other hand, complex carbohydrates, like those found in wholemeal flour, cereals, legumes, and vegetables, are more slowly absorbed by the body. They provide energy gradually and for an extended period, maintaining the glycemic index without sudden curves. As a result, the body uses a more significant portion of this sugar to convert it into energy for activities to be performed. These complex carbohydrates provide more satiety, delay the feeling of hunger, and accumulate less fat.
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