Can I Eat Pasta And Rice In The Evenings?
We have certainly all heard it said that pasta and rice are not recommended to be eaten in the evenings, as they cause weight gain and are otherwise bad for your health. The truth is, however, that it is also perfectly safe to enjoy these dishes at any time of the day, as long as you take into account the factors we present below.
The very first thing you should consider is that these foods are high in energy. So their job is to give your body energy and help it recover after exercise.
In what cases can I eat pasta and rice in the evenings?
If you haven’t eaten a lot of carbs during the day but have been doing some strenuous exercise (especially in the afternoon), it’s a good idea to give your body a good dose of energy, so rice or pasta are good options.
Their main function is to help the body recover from the effects of exercise. They help restore muscle as well as liver glycogens.
If you don’t eat pasta or rice in the evening, and continue the next day with strenuous exercise, you increase your risk of muscle damage. Therefore, it is important to ensure that both glucose and muscle glycogen levels are high enough before exercising.
If, on the other hand, your goal is to lose weight, one option may be to reduce carbs at dinner. In this case, however, morning exercise performance should be light exercise to minimize the risk of muscle damage.
Pasta and rice are recommended to be eaten in the evening, especially for those who exercise a lot or are professional athletes. They actually benefit a lot from eating these foods. They can play an important role in the level of sports performance.
These athletes need to consume large amounts of carbohydrates to store a sufficient amount of glycogens before the competition. In these situations, the muscle and liver layers first clear within 24 to 48 hours. They then saturate excess stocks and take advantage of the availability of these nutrients for physical performance.
These strategies are typical of strength, weight, or anaerobic endurance sports. That’s why athletes also enjoy large amounts of pasta and rice for dinner.
Who shouldn’t eat pasta and rice in the evenings?
People who do sedentary work, who also do not exercise regularly, should not consume large amounts of carbohydrates in the evenings. In this case, it is recommended to consume carbohydrates in the morning, when they satisfy the feeling of hunger.
In the evenings, however, they should be avoided, and at that time, eating protein as well as vegetables should be preferred. Then you should invest in low-energy or low-dose meals that help keep you feeling full, but do not accumulate unnecessary glucose in the body, which when stored unused is stored as glycogen.
As we age, carbohydrates become less necessary for our bodies. The need for protein, on the other hand, increases, as it helps to avoid various muscle damage.
What about diabetics?
In this case, a distinction must be made between type 1 diabetic patients and type 2 diabetic patients.
In cases of type 1 diabetes, the dose of carbohydrates taken in the evening should be consumed overnight to control the glucose curve.
However, in cases of type 2 diabetes, it may be advisable to omit carbohydrates completely at dinner and even keep fasting in between. In this way, they can lose weight and improve glucose control, which improves the symptoms of the disease and reduces the complications associated with it.
Conclusion
So pasta and rice can be eaten in the evenings if your lifestyle involves strenuous or relatively strenuous exercise. For sedentary workers, or people who want to lose weight, the best option would be to exclude carbohydrates from the diet in the evenings.
