Carbohydrates are often considered a cause of weight gain. But in reality, it's not that simple. Carbohydrates are the body's main source of energy, especially important for the brain and muscles.
The body digests starch, converting it into glucose, which is then absorbed into the bloodstream. The hormone insulin, secreted by the pancreas, transports glucose from the blood into the cells. These cells then use this glucose as fuel to function, according to the health website Healthline (USA).
Weight gain isn't about whether or not you eat carbohydrates, but rather about when you eat them, how much you eat, and your level of physical activity throughout the day. PHOTO: Created by N. Quy from GM
After a meal containing carbohydrates, blood sugar and insulin levels will rise. This is a completely normal physiological process, indicating that the body is rapidly mobilizing energy.
Therefore, a rise in blood sugar after a meal containing carbohydrates is not harmful. The problem only arises when the amount of carbohydrates exceeds the body's needs or when the body doesn't use all the glucose, causing the excess to be converted into excess fat.
Eating carbohydrates at the wrong time can easily lead to increased fat accumulation
The human body operates according to a circadian rhythm. This rhythm affects how the body processes glucose and calories throughout the day. In the morning, the body is generally more sensitive to the hormone insulin, which helps process glucose more efficiently. Conversely, in the evening, insulin sensitivity decreases, making it easier for blood sugar levels to rise after meals.
This means that if you eat the same amount of carbohydrates, your body may process them better during the day and less efficiently at night. This is why the timing of meals affects the risk of fat accumulation.
The risk of fat accumulation is higher if you eat a lot and exercise little
However, eating carbohydrates in the evening doesn't necessarily lead to weight gain and fat accumulation. The risk of fat accumulation is higher if you eat a lot and exercise little. Evening is when the body is less active, energy requirements are lower, and the ability to process glucose is also less efficient.
Exercise also significantly affects blood glucose levels. Blood sugar typically peaks about 30 to 60 minutes after a main meal or snack. Walking or exercising during this time allows muscles to efficiently utilize the glucose in the blood, preventing excess glucose from being stored as fat.
Allocate starch intake according to circadian rhythm and activity level
A simple way to limit fat accumulation when eating carbohydrates is to distribute your carbohydrate intake according to your circadian rhythm and activity level. Morning and lunchtime should be the times when you consume the majority of your daily carbohydrate intake, as this is when your body uses calories most efficiently.
If you exercise, you can have a light snack with a moderate amount of carbohydrates before your workout. This carbohydrate intake will provide energy for your muscles to function effectively. You can also eat carbohydrates after your workout to aid muscle recovery. Meanwhile, you should reduce your carbohydrate intake in the evening, especially avoiding eating a lot close to bedtime. This way of consuming carbohydrates helps to synchronize energy intake with the body's ability to use it, thereby limiting the accumulation of excess fat, according to Healthline.