There is a widespread opinion that it is not a good idea to eat pasta and rice in the evening. It could be either because you are taking on it or because it is bad for your health. The truth is that these foods can be eaten at any time of the day, but there are still some things to take into account.
The first thing you need to take into account is that these foods are energizing. Their role is to provide energy and help the body recover after exertion. Thus, they should be used for this purpose and not because of their taste.
When can you eat pasta and rice in the evening?
If you have not consumed many carbohydrates during the day and you have exercised (especially in the afternoon), it is a good idea to eat pasta and rice in the evening. Their primary function will be to help you recover. Thus, they will help you rebuild muscle and liver glycogen.
If you do not eat carbohydrates and you perform strenuous exercise the next morning, the risk of muscle damage increases. Therefore, it is essential to ensure that glucose and muscle glycogen levels are adequate before performing high intensity exercise.
However, if you want to lose weight, it may be a possible solution to exclude carbohydrates from your dinner and exercise while fasting. However, if you do, your morning exercise should be of low intensity so that you minimize the risks.
When eating pasta and rice in the evening, it has an energizing function and it is especially a good idea for anaerobic athletes. These individuals will greatly benefit from eating these foods. In fact, they will be a fundamental part of improving the athlete’s performance.
These athletes have to consume a large amount of carbohydrates before a competition. In these cases, muscle and liver deposits are emptied only after 24-48 hours. They then saturate the reserves excessively and exploit the availability of these nutrients during physical activity.
These strategies are typical in strength training or anaerobic endurance sports. They involve an intake of rice and pasta in large quantities – also for dinner.
When should one not eat pasta and rice in the evening?
If you have a sedentary lifestyle where you do not exercise regularly, carbohydrates in the evening will not be very functional. It makes more sense to consume them during the first meals of the day – especially when you need to reduce your appetite.
However, it is best to avoid pasta and rice in the evening, and instead consume protein and vegetables. Thus, you should consume large meals with a low energy density that allows you to go to bed full and rest properly.
Over the years, carbohydrates become less necessary. In turn, the need for protein begins to increase to avoid muscle damage and muscle breakdown.
Therefore, proteins and fats should come first, while pasta and rice in the evening (but also at other times of the day) come second.
What about diabetics?
In this case, it is necessary to distinguish between type 1 and type 2 diabetes. For type 1 diabetics, it is necessary to consume carbohydrates in the evening to regulate the glucose curve.
In the case of type 2 diabetics, cutting carbohydrates from dinner can have a positive effect – but also certain fats. This can help reduce body weight and improve glucose regulation, which can ultimately reduce the accompanying complications.
You can eat pasta and rice for dinner as long as the reason for this intake is related to sports. If you have a sedentary lifestyle, or if you want to lose weight, it will be best to reduce your carbohydrate intake as much as possible.
The simplest thing in these cases will be not to eat it in the evening as you are less likely to feel hungry while sleeping and therefore the calorie reduction will be more affordable.