Welcome to another weekend short of The ZecoHealth Show
This is Weight Management Expert, Narado Zeco Powell
This weekend, I will clarify the age-old question, should we eat carbs before bed.
Knowing the answer to & implementing a proper protocol can make a difference in plateau or fat-loss.
Before I begin, remember to check out The Zeco Recommendation Page which has products I have recommended for health, fitness & fat-loss.
The link is in the show-notes & the description of the podcast.
Let’s begin.
First, before making any dietary changes, make sure to consult a dietary or medical professional.
Second, foods are not one thing or the other.
I mean, we sometimes think that some foods are carbs, protein or fats.
Well, that does make any sense.
A mango may be mainly carbs, but not 100% carbs.
For example, it has fiber
To go further, all the carbs are not fructose or glucose, they contain both.
Different foods have different combinations of macros & micros.
Should we eat carbs at night?
First we have to know what happens when we eat carbs.
I am going to focus on fructose & glucose.
Almost all fruits & berries have both.
What happens when we eat glucose?
When we eat, our body immediately starts working to process glucose.
Enzymes start the breakdown process with help from the pancreas.
The pancreas, which produces hormones including insulin, is an integral part of how our body deals with glucose.
When we eat, our body tips the pancreas off that it needs to release insulin to deal with the rising blood sugar level.
Why is this important to know?
Well, our brain runs well on glucose & getting adequate amounts feeds our brains & helps us to sleep well.
Some people, however, can’t rely on their pancreas to jump in and do the work it’s supposed to do.
One way diabetes occurs is when the pancreas doesn’t produce insulin in the way it should.
If you are diabetic or insulin resistant, be careful eating too much glucose, primarily at night.
Also, you may need to see a dietary professional.
Now, let’s talk about fructose.
Glucose and fructose are metabolized very differently by the body.
Unlike glucose, fructose causes a low rise in blood sugar levels.
While every cell in the body can use glucose, the liver is the only organ that can metabolize fructose in significant amounts.
When people eat a diet that is high in calories and high in fructose, the liver gets overloaded and starts turning the fructose into fat.
Excess glucose or fructose can convert to fat.
Now, I mentioned earlier that feeding the brain glucose before bed promotes quality sleep.
That is why I find it ok for most people to eat some berries or fruit before bed.
Then what happens to the fructose?
Well this gets tricky.
The fructose can store as glycogen or convert to fat.
The key thing here is, like anything else, it depends.
If you are on a low carb diet, you can replenish your liver & muscle glycogen.
If you overeat carbs, then the excess can be stored as fat.
This is a vital distinction.
Some people say to not eat carbs at night because it converts to fat, but actually if you feed your brain some glucose at night, primarily for those on a low carb diet, your body will better manage your cortisol during sleep & promote fat oxidation during sleep.
By the way, our brain can also use ketones.
Then, the answer really varies, but I want you to be aware of the distinctions I made above.
The moral of the story is if you are on a low carb diet or if you are an athlete who uses up carbs, then some fruit, berries, or even honey with apple cider vinegar can improve your sleep quality which is vital for system weight management.
In my interview with Dr. Michael Platt, an expert on Adrenaline, mentioned that sweet potato or veggies cooked in coconut oil can lower adrenaline during sleep.
I recommend you experiment with the timing & amounts until you figure out what works best for you.
Enjoy your weekend fam!
