Best Time to Eat Carbs for Stable Blood Sugar, According to Dietitians

We understand a lot about how carbohydrate intake affects blood sugar, but emerging research suggests that when you eat those carbs can be just as important as what and how much you consume. While carbohydrates remain a vital part of a healthy diet, especially for those managing blood sugar levels, the timing of intake can significantly influence glycemic control.

Why Eating Carbs Earlier in the Day is Better for Blood Sugar

For many, shifting carbohydrate consumption to earlier in the day may offer benefits. “When you combine large carb-heavy dinners followed by sitting on the couch, it can lead to higher and more prolonged glucose spikes,” explains Vandana Sheth, RDN, CDCES, FAND. Studies indicate that a breakfast containing carbohydrates doesn’t elevate blood sugar to the same extent as a carbohydrate-rich dinner. This difference stems from the body’s natural circadian rhythms and hormonal fluctuations.

Specifically, insulin sensitivity – the ability of cells to effectively utilize glucose – tends to be higher earlier in the day. As the day progresses, and particularly in the evening, insulin sensitivity decreases. The cells in the pancreas responsible for insulin production, known as beta cells, exhibit reduced activity in the evening. This combination means the body is less efficient at processing carbohydrates later in the day, potentially leading to higher blood sugar levels.

Interestingly, this pattern appears to be reversed in individuals with type 2 diabetes. Research suggests that people without diabetes respond more efficiently to insulin in the morning, while those with type 2 diabetes may experience better insulin responsiveness in the afternoon.

The Order of Your Plate Matters

Beyond the time of day, the order in which you consume different food groups during a meal can also impact blood sugar. Studies demonstrate that eating carbohydrates last can help prevent post-meal spikes. Even without making significant changes to your diet, simply prioritizing protein and non-starchy vegetables before consuming carbohydrates can lead to improved glycemic control. For example, incorporating this approach into a meal like a sheet-pan salmon with sweet potatoes and broccoli, and intentionally consuming the sweet potatoes last, could be beneficial.

How Post-Carb Physical Activity Can Affect Blood Sugar

Physical activity plays a crucial role in blood sugar management, and the timing of exercise relative to carbohydrate intake is worth considering. Carbohydrates can be a valuable source of energy before intense workouts. “When you have carbs before you exercise, your body is able to use that glucose more effectively,” says Sheth.

incorporating movement after meals can be a powerful tool for stabilizing blood sugar. “Exercising 15 to 30 minutes after a meal can help to lower blood sugar before it peaks, which can happen 1 to 2 hours after a meal,” explains Sheri Gaw, RDN, CDCES. Even a simple 10-minute walk following a meal has been shown to significantly reduce post-meal blood sugar levels.

Tips on Eating Carbs to Manage Blood Sugar

Effective blood sugar management extends beyond timing and order; it also encompasses how you eat carbohydrates and which types you choose. Here are some expert-backed strategies:

• Pair with Protein, Fiber, and Healthy Fats: “Eating carbs with protein, fiber and healthy fats is one of the most simple and effective strategies for blood sugar balance,” says Sheth. This combination slows digestion and the rate at which glucose enters the bloodstream.
• Prioritize Complex Carbohydrates: The type of carbohydrate matters. “Whole grains, lentils, beans, starchy veggies and fruit have a different impact compared to having refined carbs alone,” says Sheth. Complex carbohydrates take longer to digest, resulting in a slower and more gradual rise in blood sugar compared to refined carbohydrates like white bread or pastries.
• Eat Regular Meals and Snacks: Consistency is key. “Instead of chasing a perfect carb eating window, focus on consistency,” Sheth recommends. Regular meals and snacks help prevent overeating and blood sugar swings that can occur when meals are skipped or significantly delayed. “When we skip meals, we tend to overeat later, and that leads to blood sugar swings,” says Gaw.

Our Expert Take

Current diabetes research and expert consensus suggest that mornings and afternoons are generally optimal times to consume carbohydrates for better blood sugar control. The body’s increased insulin sensitivity earlier in the day facilitates more efficient glucose uptake. Consuming carbohydrates before exercise provides fuel for activity, and exercise itself contributes to improved blood sugar management.

However, the fundamentals of blood sugar management remain paramount: eating regular, balanced meals that include protein, high-fiber carbohydrates, and healthy fats. Individual responses can vary, and Sheth emphasizes the importance of personalized data. “I always encourage my clients to use their own glucose data to fine-tune their carb timing.” Working with a healthcare team is crucial for individualized support in managing blood sugar and interpreting glucose monitoring data.