We are always surrounded by bits of advice and opinion, including about foods to eat and avoid for good health. But, as popular as some of these notions might be — is there actually a best (and worst) time to consume certain foods?
Recently, we yet again came across a Twitter thread that listed some foods along with the time they should ideally be consumed. “Best and worst time to eat food,” the tweet by ‘Health Mastery’ read. Take a look.
Best & Worst time to eat food
— Health Mastery (@HealthMasteryy) May 15, 2023
According to the information provided, milk should be had at night, and is best to avoid it in the morning. Similarly, fruits should be had in the first part of the day, and not at night.Sugar can be had in the morning but is not advisable at night.Curd is best consumed during day time.One should have rice during the day and not at night, and pulses and beans should be had at night but not in the morning.
But is there any truth to these claims? We reached out to experts to find out more.
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Let’s begin with the basic question: What is the ideal way to begin your day?
It is generally recommended to start your day with water to hydrate your body after 7-8 hours of deprivation. “The first meal should include a combination of protein, carbs, and fats. Proteins aid in muscle protein synthesis, hormone production, and bodily functions. Carbs provide energy, while fats support metabolism and cell growth,” said Suvidhi Jain, lifestyle, exercise and nutrition coach and founder – LEAN by Suvidhi.
According to Jain, “nutrient timing is the fourth priority in a successful nutrition plan”, following behaviour and lifestyle, energy balance, and meeting macronutrient and micronutrient requirements.“Having said that, certain foods should be consumed at specific times of the day due to their impact on the body,” added Jain.
Also Read | Ditch junk food when feeling low on energy; reach out for these instead
Here’s why.
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Sugar: Avoid starting your day with simple carbs like table sugar as they cause a rapid spike in blood sugar levels, leading to energy crashes and disrupted glucose-insulin cycles. Instead, opt for complex carbs to maintain glucose levels throughout the day, said Jain. According to registered dietitian Garima Goyal, sugar, when consumed at night messes with sleep and makes you sleepless, craving for more sugar. “It’s research-backed that sugar consumption at night delays a good night’s sleep and a person feels more restless. Also, eating sugar at night raises blood sugar levels. To manage it, the pancreas releases a hormone called insulin, which helps in glucose uptake by the cells and gives them fuel to run on. So having sugar at night overstimulates you,” Goyal added.
Fruits: Fruits also contain simple carbs but they are rich in micronutrients, so it’s better to consume them during mid-morning or early evening rather than as the first meal, or at night, Jain said.
When should you have sugar? (Source: Getty Images/Thinkstock)
Curd: Curd is a dairy product and a good source of vegetarian protein. It has cooling properties, making it a great addition to the diet during the summer. “While there’s a belief in Ayurveda that eating curd at night can lead to mucus formation, there is no conclusive scientific evidence supporting this claim,” Jain told indianexpress.com. However, Goyal mentioned that those who face digestive issues may find it hard to digest curd at night. “So avoid having curd on an empty stomach in the morning to stay away from bloating and acidity as well as during the night to avoid indigestion and discomfort,” she said, suggesting that lunchtime is the ideal time to have it.
Milk: Milk contains two types of proteins: casein (80 per cent) and whey (20 per cent). “Casein is a slow-digesting protein, making it beneficial for fasting situations like sleep. Consuming milk at night provides a sustained release of amino acids, supporting muscle protein synthesis while the body is at rest,” said Jain. For those looking to lose weight and gain muscle, having milk after workout sessions can help improve body composition, the expert added.
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Also Read | Manage low blood sugar with the ‘Rule of 15’
Rice: Rice has a high glycaemic index, causing a quick conversion to glucose and a subsequent sugar spike followed by hunger. The logical explanation behind having rice during the daytime is that it is a rich source of carbohydrates and should be consumed when the body needs energy to perform day-to-day chores. “During the day time, the metabolism of our body is faster and it is easier to digest heavy foods such as rice, which is also high in calories. So those aiming for weight loss should avoid having it at night as the body stores fat, due to lack of activity at night. Also for weight loss, most carbohydrate consumption should be done during the first half of the day,” Goyal said.
However, if you have to consume rice at night, “it is advisable to include protein, fats, and green vegetables in the meal. This reduces its impact on blood sugar levels and helps you feel fuller for longer”, Jain mentioned.
Is evening a good time to have pulses and beans? (Source: Getty Images/Thinkstock)
Pulses and beans: These sources of carbohydrates are high in fiber and can be added to the diet at night to promote satiety, Jain said. But according to Goyal, as they are a “rich source of protein and complex carbohydrates”, they can be consumed at any time of the day. “Some individuals facing gas problems and indigestion might find it hard to digest pulses and beans at night time, otherwise, timing doesn’t matter while consuming them,” she said.
What to keep in mind?
It is important to note that while nutrient timing can play a role in optimising health and performance, its impact is relatively small compared to following a properly balanced diet. “Prioritising a well-rounded and nutrient-rich diet throughout the day is key to maintaining good health,” said Jain.
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