The Best Time of Day to Eat Carbs for Better Blood Sugar

We know carbohydrate intake in general affects blood sugar, but can the timing of that intake make even more of an impact? Dietitians and science say yes! While it’s still important to consume carbohydrates while managing your blood sugar, eating carbs in the evening can raise blood sugar more than eating them earlier in the day. Here’s more on how carb timing impacts blood sugar, plus research-backed tips for how to adjust your carbohydrate intake for healthy blood sugar.

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

If you usually eat carbs late at night, it may be worth shifting some of your carb intake to earlier in the day. “When you combine large carb-heavy dinners followed by sitting on the couch, it can lead to higher and more prolonged glucose spikes,” says Vandana Sheth, RDN, CDCES, FAND. Studies show that a carb-containing breakfast doesn’t raise blood sugar levels as much as a carb-containing dinner. Sheri Gaw, RDN, CDCES explains why nighttime carbs are more likely to spike your sugars: “Two things are happening: the body is less sensitive to insulin, the hormone that leads blood sugar into the cells, and beta cells (cells in the pancreas that produce insulin) slow down in the evening.” This means that your body can be less efficient at processing carbohydrates in the evening, leading to higher blood sugar levels.

Interestingly, for folks with type 2 diabetes, the afternoon may be a better time to enjoy carbs. Research has shown that while people without diabetes react more efficiently to insulin in the morning vs the afternoon, the opposite is true for folks with type 2 diabetes.

On a smaller scale, the order in which you eat your carbs, protein and non-starchy veggies during a meal can also affect your blood sugar. Studies show that something as simple as eating your carbs last can prevent blood sugar from spiking after a meal. That’s right—even if you don’t make major changes to what you eat, but you eat your protein and non-starchy veggies before your carbs, you may experience fewer blood sugar spikes.4 For example, give this diabetes-friendly Sheet-Pan Salmon with Sweet Potatoes & Broccoli a try, and experiment with eating the sweet potatoes last.

How Post-Carb Physical Activity Can Affect Blood Sugar

Your physical activity routine also plays a role in when you should eat carbs. Even if you have diabetes, carbs are important for giving your body energy. So it’s often worth eating a carb-containing snack before an intense workout. Plus, “when you have carbs before you exercise, your body is able to use that glucose more effectively,” says Sheth.

Physical activity can also be a tool in your blood sugar management toolbox. Even if you’re not an avid gym-goer, weaving in some post-meal movement can help keep your blood sugar steady. “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,” says Gaw. Studies show that something as simple as a 10-minute walk after eating can significantly lower blood sugar levels in the couple of hours after your meal.

Tips on Eating Carbs to Manage Blood Sugar

Managing blood sugar is about more than just when you eat carbs. How you eat them and which ones you eat also matters. Here are some expert-backed tips to include carbs in a blood-sugar-friendly diet:

• Pair them 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. Doing so helps slow digestion and the release of glucose into your bloodstream.
• Prioritize complex carbs. The type of carbs you have matters, too. “Whole grains, lentils, beans, starchy veggies and fruit have a different impact compared to having refined carbs alone,” says Sheth. These foods are examples of complex carbs. They take longer to digest, so they raise blood sugar more slowly than refined carbs like white bread or pastries.
• Eat regular meals and snacks. Managing blood sugar isn’t just about carb timing, per Sheth. “Instead of chasing a perfect carb eating window, focus on consistency,” she recommends. Make sure to eat regular meals and snacks instead of skipping meals or going long stretches of time without food. “When we skip meals, we tend to overeat later, and that leads to blood sugar swings,” says Gaw.

Our Expert Take

Diabetes experts and research suggest that mornings and afternoons are generally the best times to eat carbs for blood sugar management. Your body is more insulin sensitive earlier in the day, so sugar moves from your blood to your cells more efficiently. Eating carbs before a workout helps give your body energy to fuel the exercise, and exercise generally helps lower blood sugar.

That said, don’t forget the basics of blood sugar management like eating regular and balanced meals with protein, high-fiber carbs and healthy fats. Plus, everyone is a little different. “I always encourage my clients to use their own glucose data to fine-tune their carb timing,” says Sheth. Work with your care team for individualized support in managing blood sugar and understanding your blood sugar data.