When it comes to blood sugar management and the carbohydrates you’re eating, there’s much more thought put into the “what” and the “how much” than the “when.” But is this the right approach, or is there actually a best time to eat carbs for better blood sugar?
Meet the experts: Kendra Haire, R.D.N., L.D., a registered dietitian nutritionist and founder of Radiant Nutrition & Wellness in Leander, TX; Sapna Peruvemba, M.S., R.D.N., a plant-based dietitian and Ph.D. student at Loma Linda University.
“The time of day at which you eat certain foods does matter to an extent when it comes to blood sugar balance, especially in those with type 2 diabetes,” says Kendra Haire, R.D.N., L.D., a registered dietitian nutritionist and founder of Radiant Nutrition & Wellness in Leander, TX. Still, that doesn’t mean you should be loading all of your carbohydrates for the day into one particular meal.
Here, dietitians explain when and how to eat carbs for better blood sugar management, plus when it may be helpful to favor other macronutrients instead.
When is the best time to eat carbs for blood sugar?
So, is there a “best” time to eat carbs if you’re trying to keep your blood sugar stable? “Yes, meal timing may play a role in blood sugar regulation, but I wouldn’t tell everyone with diabetes or prediabetes that there is one universally ‘best’ time to eat carbohydrates,” says Sapna Peruvemba, M.S., R.D.N., a plant-based dietitian and Ph.D. student at Loma Linda University. However, she does acknowledge that there is a relationship between your circadian rhythm (or internal clock) and glucose metabolism.
According to research in Frontiers in Physiology, the body’s glucose tolerance (or ability to effectively process glucose) peaks in the morning and declines in the afternoon and evening. This may mean that the body is better able to handle carbohydrate-rich foods earlier in the day, but more research is needed. “The American Diabetes Association (ADA) considers this an emerging area of research, and the evidence isn’t strong enough to recommend one specific eating schedule for everyone,”
Peruvemba says.
One situation in which timing does matter, whether you have diabetes or not, is when exercise is involved. “Carbohydrates can be particularly useful before physical activity because they provide readily available fuel for working muscles,” says Peruvemba. “The amount and timing depend on the type and duration of exercise, as well as the person’s blood glucose and medication regimen.”
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When should you lighten up on the carbs?
If glucose tolerance is highest in the morning and declines throughout the day, it may make sense to slightly taper your carb intake as the day progresses. “For most people, blood sugar levels tend to trend higher as the day goes on. It can be helpful to eat balanced carbohydrates though the day and to keep them on the lighter side in the evening,” says Haire. “Eating large amounts of carbohydrate foods in a large dinner meal or as part of a snack close to bedtime can cause blood glucose levels to stay elevated through the night.”
Per the ADA, high blood sugar levels in the morning can increase your A1C, a measure of your average blood glucose levels over time and an indicator of how well managed your diabetes is. “If someone with diabetes notices that their blood glucose tends to spike early in the morning, this can be a sign to lighten their evening meal,” Haire says.
The bottom line
Ultimately, Haire and Peruvemba say that carbohydrate timing should not be your primary focus when it comes to blood sugar management. “I’d focus more on what kind of carbohydrate you’re eating, how much you’re eating, and what you’re eating it with than obsessing over the clock,” says Peruvemba. “Pairing carbohydrates with fiber-rich foods like vegetables and a source of protein or healthy fat can help slow digestion and reduce the likelihood of a large glucose spike. I also recommend spreading carbohydrate intake throughout the day with regular meals and snacks rather than eating a very large amount of carbohydrates all at once.”
That said, if you find that eating more healthy, complex carbohydrates earlier in the day and tapering your intake through the afternoon and evening helps you manage your blood sugar better, there’s certainly no harm in the strategy—especially if you’ve discussed it with your healthcare provider. Do what works best for you.
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