For years, conventional wisdom has cautioned against consuming carbohydrates late in the day, fueled by concerns about weight gain and metabolic disruption. Though, a growing body of research challenges these long-held beliefs, suggesting the timing of carbohydrate intake might potentially be less critical than previously thought.New findings emphasize the importance of diet quality and individual insulin sensitivity, offering a more nuanced understanding of glucose regulation and potential strategies for diabetes prevention. A recently published study in the journal Nutrients sheds further light on these evolving dietary recommendations.
For years, many people have avoided including rice, pasta, and bread in their evening meals, fueled by concerns that carbohydrates consumed after 6 p.m. can disrupt metabolism, increase the risk of diabetes, and lead to weight gain. However, growing research suggests these fears are largely unfounded, and eliminating these foods isn’t necessary for maintaining good health.
“The strongest evidence currently shows that both the quality and quantity of your diet, regardless of the time of day, are what truly impact glucose regulation,” explains Letícia Ramalho, a nutritionist and doctoral researcher at the Laboratory of Chronobiology and Sleep at the Federal University of Rio Grande do Sul (UFRGS).
A study published in 2025 in the journal Nutrients reinforces this idea. Researchers at the Open University of Catalonia in Spain, in collaboration with U.S. institutions, tracked 33 adults with diabetes and pre-diabetes who followed a standardized diet while wearing continuous glucose monitors for 24 hours. This research provides valuable insight into how the body processes carbohydrates throughout the day.
The results indicated that prioritizing a balanced diet for the last meal of the day is important, but also highlighted the need to consider individual insulin sensitivity. Scientists believe these findings could contribute to strategies for diabetes prevention.
“The study emphasizes the effects of insulin resistance, a condition where the insulin secreted isn’t functioning effectively,” says Cláudia Schimidt, an endocrinologist at the Einstein Hospital Israelita.
Insulin is the hormone that allows glucose to enter cells, providing energy. When insulin resistance occurs, the pancreas attempts to compensate by producing more insulin to maintain normal blood sugar levels. If this continues for an extended period, the body can lose its ability to adequately control blood sugar.
“This increases the risk of developing type 2 diabetes,” Schimidt observes. The initial stage of this process is often referred to as pre-diabetes, a metabolic disorder characterized by elevated blood glucose levels.
“A fasting blood glucose level between 100 and 125 mg/dl indicates pre-diabetes,” Schimidt details. Another diagnostic test is the hemoglobin A1c, which provides an average of blood glucose levels over three months. “Values between 5.7% and 6.4% correspond to pre-diabetes,” she adds.
Para reverter o pré-diabetes
If left unaddressed, pre-diabetes often progresses to type 2 diabetes, a disease linked to circulatory, kidney, and eye problems. However, early detection allows for lifestyle changes that can often reverse the condition.
“Adjustments to caloric intake and, in some cases, medication may be necessary for individuals who are overweight or obese,” cautions the physician at Einstein.
Reducing abdominal fat, which accumulates around organs and releases inflammatory substances, is crucial. Adopting a healthy diet and engaging in regular physical activity are essential components of this effort. A diet rich in vegetables, fruits, and seeds, offering protective compounds, should be a daily priority – the more colorful the plate, the better.
It’s also advisable to limit saturated fat intake, found in animal products like red meat and dairy, as well as in foods like coconut. When it comes to carbohydrates, making smart choices is key.
“Prioritizing complex carbohydrates rich in fiber is recommended,” advises Letícia Ramalho. Whole grains like wheat, oats, rice, and their derivatives – including pasta and bread – as well as root vegetables like potatoes, yams, and cassava, are excellent options.
Legumes, such as beans, lentils, peas, and chickpeas, should also be included in the diet.
“In addition to promoting digestive health, fiber contributes to blood sugar control and the regulation of hormones involved in energy metabolism,” the nutritionist explains. And remember, even healthy foods should be consumed in moderation – excess can negate their benefits.
