When it comes to regulating your blood sugar, we spontaneously think of 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 efficient at managing glucose.
The objective: not to ban carbohydrates but to adjust them
Thus, as bedtime approaches, the body produces less insulin and becomes less sensitive to it.. Result: the same food will have a greater glycemic impact if it is consumed at 8 p.m. rather than at 8 a.m.
But should we still ban carbohydrates in the evening? Not so simple, explains Alexandra Murcier, dietician-nutritionist contacted by True Medical. “Carbohydrates are necessary for the synthesis of tryptophan, an amino acid precursor to serotonin, which promotes good sleep. she assures. The objective is therefore to adjust the quantities without falling into excess… or restriction. But what are the other habits to review?
A dinner too high in carbs (or no carbs at all)
Yes, a big plate of pasta at 9 p.m. is a bad idea. But the opposite is also true: completely eliminating carbohydrates can therefore disrupt sleep and trigger nighttime cravings.
“You have to find a happy medium: avoid excess refined carbohydrates, but keep a portion of whole starchy foods at dinner,” advises Alexandra Murcier.
Brown rice, lentils or a slice of sourdough bread can do the trick.
Having a sweet dessert isolated
Taking sugar in isolation, that is to say outside of meals, causes blood sugar levels to skyrocket. A compote, a sweet yogurt or even a few squares of chocolate consumed without fiber or protein are assimilated very quickly.
Here again, Alexandra Murcier recommends vigilance:
“It is better to eat a sweet dessert as part of the meal than on its own. The rest of the meal slows the absorption of sugar.”
Drinking alcohol in the evening
Glass of wine or cocktail after 6 p.m.? Be careful, the liver has its limits. Busy metabolizing alcohol, he struggles to regulate blood sugar levels properly.
The problem ? Alcohol can first lower blood sugar…then cause a hyperglycemic rebound overnight. And if this double effect is combined with fragmented sleep (if alcohol intake occurs in a late evening in particular), this disrupts glycemic regulation until the next day.
Stay sedentary after dinner
We often ignore it, but digestion is a key period for glycemic balance. And just walking after a meal improves insulin response.
“A 20-minute digestive walk after dinner can really make a difference,” advises Alexandra Murcier. No need to go out for a jog: a few steps around the neighborhood, or even stretching at home is enough.
Going to bed too late (or with your eyes glued to a screen)
Lack of sleep, or irregular schedules, disrupt blood sugar levels the next day. It’s a vicious cycle: poor quality sleep causes an increase in cortisol which induces insulin resistance, which leads to more cravings and storage.
“For good sleep, avoid screens one hour before going to bed,” recommends Alexandra Murcier. “And we think about creating a real relaxation routine, like reading, taking a lukewarm bath or practicing some slow breathing.”
Neglecting your hydration (or drinking too late)
Finally, being slightly dehydrated can concentrate glucose in the blood, skewing blood sugar levels. But be careful of excesses just before sleeping: getting up twice during the night to go to the toilet does not help regulate your metabolism either. The right reflex? Drink regularly throughout the day… and relax a little from 9 p.m.
So many small gestures that, in the end, can make a difference. Because as Alexandra Murcier reminds us: “Blood sugar regulation isn’t just about sugar. It’s also a question of overall lifestyle.”