Carbohydrates in the evening: A risk to health?

For many people, dinner is the most important meal of the day. But from a nutritional point of view, it should be well thought out. The internist, diabetologist, and nutritionist Dr. Matthias Riedl explains why it makes sense to eat fewer carbohydrates in the evening and how health problems such as the so-called “fatty liver” can be avoided.

According to nutrition expert: This is the ideal meal in the evening

The old wisdom “Eat like an emperor in the morning, like a king at noon, and like a beggar in the evening” actually has a scientific background, says Matthias Riedl. The reason is quite simple: in the evening, the body processes carbohydrates worse than during the day. They are used less as energy and are more likely to be converted into fat. Particularly highly processed grain products should be avoided. Instead, whole grain products, protein sources such as fish, cheese, or tofu, and fresh vegetables are recommended.

Meal breaks and the right time for dinner

It is important to take a sufficient break between meals, according to the expert. Four to five hours between lunch and dinner is ideal. The last meal of the day should also be at least three hours before bedtime to lower insulin levels and support fat burning.

That’s why eating late can be problematic

Eating late can have various negative effects, according to Matthias Riedl. Unburned calories are stored as fat. This leads to weight gain in the long term and also disrupts sleep, as digestion increases body temperature. Fatty meals in the evening also promote acid reflux.

The best foods for the evening

A healthy evening meal should be rich in protein and fiber. Recommended combinations include:

• Wholemeal bread with fish or cheese.

• Vegetables such as tomatoes or cucumbers.

• Egg and potatoes.

Proteins are not only important for muscle building but also for restful sleep. Foods such as nuts and dairy products can help support the production of the sleep hormone melatonin. And when it comes to drinks, it’s all about the choice: coffee and caffeinated teas can disrupt sleep. Alcohol should also be avoided as it diminishes sleep quality.

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