Dietitians warn: The time when you should not overdo carbohydrates

If you wake up in the morning and find that your blood sugar levels are too high, it is very possible that the problem is not what you ate, but when you ate it. Dietitians warn that our biological clock directly affects the body's ability to process sugars, and eating carbohydrates in the late hours of the day may impair the desired balance.

According to studies published in the scientific journal Frontiers in Physiology, our body's ability to deal with glucose reaches its peak in the morning hours and gradually decreases in the afternoon and evening hours. This means that the body may deal better with carbohydrate-rich foods in the early hours of the day.

At the same time, experts explain that this is not a hard-and-fast rule that fits everyone.

"The time of day when certain foods are eaten certainly affects blood sugar balance to some extent, especially for people dealing with type 2 diabetes," explained Kendra Hir, a clinical dietitian and founder of a health and nutrition center in Texas, in an interview with the medical magazine Prevention.

However, she is quick to clarify that this does not mean at all that you need to cram all your carbohydrates into one specific meal.

Sapna Frumba, a dietitian and researcher at Loma Linda University, added that there is a direct link between the biological clock and the way the body processes sugars. Frumba notes that the American Diabetes Association (ADA) sees this as a new field of research, and there is still not enough evidence to recommend a uniform and rigid daily schedule for every person.

When is it worth reducing carbohydrates — and when do you actually need them?

If the body processes carbohydrates less well as the day progresses, should you reduce them in the evening? Experts claim that in many cases the answer is yes.

"For most people, blood sugar levels tend to rise as the day progresses. Therefore, it is recommended to eat balanced carbohydrates throughout the day and reduce them in the evening hours. Eating a large amount of carbohydrates at a hearty dinner, or as part of a late snack before sleep, can cause sugar levels to remain high throughout the night," said Hir.

According to the dietitians, high sugar levels in the morning are not just a temporary matter - they can raise the A1C index (a test that shows the average blood sugar and checks diabetes balance over time). Hir adds: "If a person with diabetes notices that their sugar levels tend to spike early in the morning, it could be a sign that they should lighten their dinner."

On the other hand, there is one situation where the timing of carbohydrates becomes especially critical: during physical activity. "Carbohydrates can be very effective before physical exertion, because they provide available fuel for working muscles," emphasized Frumba, who noted that the exact amount and timing depend on the type of workout, its duration, and individual sugar levels.