Eating carbs at dinner not only disrupts your sleep, but can also raise your blood sugar, make you obese, and cause stomach issues.

A carbohydrate is similar to the internet. Is it going to help or hurt you? It all comes down to the way and when you eat it.

Rather than being a diet enemy number one, registered dietitian Kate Patton reveals when the best time is to eat carbs.

“You want to find the right balance.”

Carbohydrates have a poor reputation. However, together with fat and protein, they are one of three important macronutrients.

“Carbohydrates turn into glucose, or sugar, in your body. Your body converts that glucose into energy,” adds Patton.

“Carbs are your body’s main and preferred energy source.

“The majority of your carbohydrates should come from natural sources — things that aren’t modified or processed.”

Carbohydrates that are good for you include:

• Grains and starches: Opt for whole-grain options when it comes to bread, cereal, rice and pasta.
• Legumes: Legumes are also a great source of plant-based protein. These sources include split peas, lentils and beans.
• Fruit: Patton recommends whole fruit, with its skin intact. “But some fruit is better than no fruit,” she notes. “So, if canned fruit is more accessible or affordable, that’s OK, too. Just get it packed in water or juice and strain it.”
• Vegetables: These healthy carbs are also full of fiber, vitamins and minerals. Veggies rich in carbs include potatoes, corn, root vegetables and squashes.
• Milk: Milk is a good source of protein, calcium and vitamin D.

When should you eat carbohydrates?

“Most foods and food groups contain carbohydrates, so you want to find the right balance,” says Patton. “If you’re an average, healthy person, eat some carbs with each of your meals throughout the day.”

However, consuming carbohydrates earlier in the day may be better if you:

• Want to lose weight or improve blood sugar levels: “Most Americans are active early in the day and more sedentary at night,” says Patton. “Having your biggest portion of carbs in the evening can cause a blood sugar spike. Your body then stores the extra glucose that you didn’t use for energy as body fat.”
• Exercise in the morning: “If you’re exercising in the morning for less than an hour, it’s OK to exercise on an empty stomach and get in the fat-burning zone,” notes Patton. “But if you’re more of an endurance athlete or exercising for more than an hour, you may need a small pre-workout snack. In either case, it’s good to have carbs to help you refuel after.”
• Have trouble sleeping: “Eating carbs at dinner can affect your sleep if you go to bed while your food is still digesting, especially if you have heartburn.”

You must eat the correct kind of carbs to reap the energy-boosting benefits. Sugary, processed foods, according to Patton, can swiftly raise blood sugar levels. As a result, you may become hungry one to two hours later – and overeat. If you only consume carbs and don’t get enough protein and fat, the same thing can happen.

If you do intermittent fasting, when should you eat carbs?

Intermittent fasting is when you eat and fast at different times of the day. Even if your objective is weight loss or you’re diabetic or pre-diabetic, Patton says it’s OK to eat carbs throughout your entire window if you follow this eating pattern.

“But during that eight-hour window, try to control the total amount of carbs you’re eating,” she recommends.

What should your carbohydrate consumption be on a daily basis?

According to Patton, using the plate approach is a simple way to ensure you’re getting the proper quantity of carbohydrates in your diet. To begin, use a 9-inch plate. Half of it should be veggies, one-quarter protein, and one-quarter carbohydrates.

If you’re an athlete or otherwise physically active, dividing your plate into thirds may help you get more energy throughout the day. However, Patton advises balancing macronutrients at each meal.

“Your body can only absorb so much protein at once. It processes fuel most efficiently in smaller, more frequent doses. So be consistent throughout the day: Eat three meals and two to three snacks.”

How to consume the proper amount of carbohydrates on a regular basis

If your carb-eating habits aren’t quite up to par, Patton suggests following these guidelines to get back on track:

• Log what you consume: “Some apps can show you what your total percentage of calories from carbs is,” she says. “These apps usually give a visual representation, such as a pie graph, for each of the meals. That way, you can better track your carb consumption.”
• Go European: “The European style of eating tends to involve consuming your biggest meal at lunch,” notes Patton. “Since many Americans have dinner as their biggest meal, it can be as simple as swapping the two and making dinner your lighter meal.”
• Indulge in leftovers: “If you keep dinner as your bigger meal, try to eat the protein, vegetable and a smaller portion of the carb,” Patton suggests. “Then pack those leftovers for lunch the next day and have the protein and vegetables with a bigger portion of the carbs.”

Image Credit: Getty

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