Did you know that eating carbs and starchy foods in the evening may actually help control your appetite and assist in weight loss? This may sound counterintuitive, but research conducted at the Hebrew University of Jerusalem suggests that the hormones responsible for combating hunger can be more effective when carb consumption takes place later in the day. As an added bonus, eating carbs in the evening may also reduce risk factors associated with diabetes and cardiovascular disease.
The Science Behind the Findings
The researchers focused on three hormones: leptin, the satiety hormone that suppresses hunger; ghrelin, the hunger hormone that drives appetite; and adiponectin, a complex hormone that links obesity, insulin resistance, and metabolic syndrome.
- Leptin: Leptin levels decrease during the day and increase at night. This hormone is responsible for making you feel full and satisfied, thereby curbing your appetite.
- Ghrelin: Ghrelin levels follow the opposite pattern of leptin — they increase during the day and drop at night. This hunger hormone stimulates appetite, making you feel hungry and prompting you to eat.
- Adiponectin: Adiponectin levels are too low in people who are obese. This hormone plays a key role in glucose regulation and fatty acid breakdown, making it essential for overall metabolism.
The idea for this research came from studies on Muslims during Ramadan, where they fast during the day and eat high-carbohydrate meals in the evening. Researcher Zecharia Madar observed that the secretion curve of leptin changed during this time, which led him to investigate the relationship between evening carb consumption and hormone levels.
Evening Carbs Yield Positive Results
The highlight of the study’s findings is that nighttime carb consumption resulted in hormonal patterns shifting in favor of weight loss. When carbs were consumed later in the day, leptin levels were higher, helping to reduce hunger. Additionally, ghrelin levels peaked later in the day, delaying hunger pangs.
Another positive outcome was a more beneficial level of adiponectin. Along with these hormonal changes, participants experienced reduced hunger, increased weight loss, reduced body fat, and smaller waistlines. Evening carbs also led to improved blood sugar levels and reduced inflammation.
Madar notes that these findings “lay the basis for a more appropriate dietary alternative for those people who have difficulty persisting in diets over time.” However, further research is needed to understand the exact mechanisms that produce these results.
Evening Carbs to Try
If you’re curious about incorporating evening carbs into your routine, consider these healthier options:
- Quinoa: This high-fiber, high-protein pseudo-grain will keep you full and satisfied while providing essential nutrients.
- Brown Rice: Unlike white rice, brown rice retains its bran and germ layers, which are rich in fiber, vitamins, and minerals.
- Sweet Potatoes: These tasty and nutritious tubers are loaded with fiber, vitamins, and antioxidants.
- Oats: Oats are a great source of soluble fiber, which helps regulate blood sugar levels and keeps you feeling full.
Remember that, like with any diet plan, moderation is key. Overindulging in carbs, even healthy ones, can still lead to weight gain if eaten in excessive quantities.
The Takeaway
If you’ve been resisting the urge to enjoy carbs in the evening, it might be time to reconsider. Including some healthy carbs in your nighttime meals could help curb your appetite, aid in weight loss, and improve your overall health. Give it a try, and see if evening carbs work for you.
