The question of when exactly to allow oneself sweets — at breakfast, after lunch, or in the evening — concerns almost everyone who tries to eat mindfully.
Dietitian and endocrinologist Albina Komissarova explained that it is not the time of day, but the overall caloric intake and the context of the meal that play a key role.
Morning and evening are not the best times
According to the expert, the caloric content of a product does not change depending on when it is eaten. That is, a piece of cake at 9 AM and at 9 PM contains the same number of calories. Attention is drawn to the context.
Thus, having only sweets for breakfast is undesirable, as desserts are too high in calories and are an unstable source of energy.
Sweets are also not recommended in the evening:
- sugar stimulates the nervous system and interferes with the production of melatonin, the sleep hormone;
- before bedtime, insulin sensitivity decreases, so glucose is absorbed worse and is more likely to be stored as fat.
A study by scientists from Spain and Ireland proved that consuming sweets before bedtime disrupts the body's internal clock and increases markers of metabolic risk.
The optimal time is midday
Sweets are better consumed during the day when you are active. It is then that the energy obtained can be directed in the right way — for example, to work, a walk, or a workout. Komissarova noted that after physical activity, a piece of chocolate or fruit will not harm, but rather help replenish glycogen stores.
In addition, sweets are better served after the main meal. Blood sugar levels will rise more slowly, and the feeling of fullness will come faster.
"To specifically have a full meal and only then cake = to double the caloric intake of the meal. Sometimes you can replace a meal with sweets to maintain the caloric balance of the diet," the expert added.
