When it comes to regulating your blood sugar, you spontaneously think of the sugars or carbohydrates from breakfast. However, our evening habits also play a major role. And for good reason: at the end of the day, our body becomes less effective in managing glucose.
The objective: do not banish carbohydrates but adjust them
Thus, as sunset approaches, the body produces less insulin and becomes less sensitive. Result: the same food will have a greater glycemic impact if it is consumed at 8 p.m. rather than 8 a.m.
But should we ban carbohydrates in the evening? Not so simple, nuance Alexandra Murcier, dietitian-nutritionist contacted by True Medical. “”Carbohydrates are necessary for the synthesis of tryptophan, an amino acid precursor of serotonin, which promotes good sleep “ she says. The objective is therefore to adjust the quantities without falling into excess … or in the restriction. But what are the other habits to review?
A dinner too rich in carbohydrates (or without carbohydrates at all)
Yes, a big dish of pasta at 9 p.m. is a bad idea. But the opposite is also: completely eliminating carbohydrates can therefore disturb sleep and trigger night cravings.
“You have to find a happy medium: avoid the excess of refined carbohydrates, but keep a portion of starchy foods in dinner”, advises Alexandra Murcier.
Full rice, lenses or a slice of sourdough bread can do the trick.
Take an isolated sweet dessert
The insulated sugar intake, that is to say outside the meals, increases blood sugar. A compote, a sweet yogurt or even a few squares of chocolate consumed without fiber or protein, are assimilated very quickly.
Again, Alexandra Murcier recommends vigilance:
“”It is better to consume a sweet dessert as part of the meal that on its own. The rest of the meal slows the absorption of sugar. “
Drink alcohol in the evening
Glass of wine or cocktail after 6 p.m.? Please note, the liver has its limits. Busy to metabolize alcohol, he struggles to regulate blood sugar correctly.
The problem ? Alcohol can first lower blood sugar … then cause a hyperglycemic rebound during the night. And if this double effect combines with a fragmented sleep (if the alcohol takes in a late evening in particular), this disturbs glycemic regulation until the next day.
Stay sedentary after dinner
It is often unknown, but digestion is a key period for glycemic balance. And the simple fact of walking after the meal improves the response to insulin.
“A 20 -minute digestive walk after dinner can really make the difference”, advises Alexandra Murcier. No need to go out to jog: a few steps in the neighborhood, or even stretching at home are enough.
Lie down too late (or with eyes riveted on a screen)
The lack of sleep, or irregular schedules, distinguishes blood sugar the next day. It is a vicious circle: a poor quality sleep causes an increase in cortisol which induces resistance to insulin, which generates more cravings and storage.
“For a good sleep, we avoid screens an hour before going to bed”, recommends Alexandra Murcier. “”And we think of creating a real relaxation routine, such as reading, taking a lukewarm bath or practicing some slow breaths. “
Neglect your hydration (or drink too late)
Finally, being slightly dehydrated can concentrate glucose in the blood, destroying blood sugar levels. But beware of excesses just before sleeping: getting up twice in the night to go to the toilet does not help to regulate your metabolism either. The right reflex? Drink regularly throughout the day … and lift your foot a little from 9 p.m.
So many small gestures which, in the end, can change the situation. Because as Alexandra Murcier reminds us: “The regulation of blood sugar is not just a case of sugar. It is also a question of overall hygiene of life. “