Sugar, from a nutritional stand point, has a bad rap. Products high in added sugar, particularly if they are ultra-processed, are strongly linked with weight gain, type 2 diabetes, fatty liver and chronic inflammation. Some scientists claim it to be more addictive than cocaine.
However few experts advise trying to cut out sugar completely – instead, looking at when and how you eat sweet foods can have a significant impact on how your body processes it.
If you need a sweet treat, have it in the morning
Many of us do a good job of eating healthily in the daytime, then reward ourselves with a dessert or small sweet snack when relaxing in the evening. But experts say this is the wrong way round to do it.
When we eat sugar and it enters our bloodstream, the pancreas is prompted to release insulin – a hormone that turns that sugar into energy. The time of day affects that insulin production. “On average, we’re more sensitive to insulin earlier in the day, which means we generally handle carbohydrates better in the morning than later on,” explains Dr Sarah Berry, professor of nutritional sciences at King’s College London and chief scientist at ZOE.
In other words, eating something sweet can be better handled by your metabolism in the mornings.
“In the morning and early afternoon, the body tends to clear glucose from the bloodstream more efficiently,” agrees Nichola Ludlam-Raine, specialist dietitian and author of How Not To Eat Ultra-Processed. “This often translates into a smaller rise in blood sugar after a meal compared with eating the same food later in the evening.” Because of this, people may experience more stable energy levels throughout the day and potentially fewer dips in hunger afterwards.
Sugar at night could mean you’ll sleep badly and wake up starving
Research suggests any late night eating is bad for health – Ludlam-Raine says having sugar or high carb foods at this time is particularly associated with poor blood sugar management.
In one 2020 study by German scientists, participants who ate breakfast broke down more fat than those who had the same nutritionally equivalent meal late at night. Another, published the same year, found that participants’ metabolisms were working far more efficiently in the morning than in the evening. This also matters because the timing of your sugar hit potentially has long-term effects.
“Eating late at night can interfere with sleep quality for some people, and poor sleep then feeds back into worse blood sugar control the next day,” Berry explains – meaning we’ll have more hunger pangs and cravings for junk food. “So it can become a bit of a loop.”
Ludlam-Raine adds that emerging research suggests that irregular eating patterns and frequent late-night high sugar can blunt our circadian alignment – our body clocks – raising the risk of metabolic problems such as diabetes, weight gain and high blood pressure.
If you’re having something sweet, add in cheese, yoghurt or eggs
Their advice might seem counter-intuitive to anyone who’s ever had a rogue donut at 11am and found themselves feeling sleepy, irritable and craving more sugar for the rest of the day. Ludlam-Raine explains that while our body might digest sugar better when we eat it in the morning, for some it can still lead to a rapid rise and fall in blood glucose. This is also why a particularly sweet breakfast – like a pastry or white toast with jam – can set you on the wrong path. It all depends, she says, on the overall composition of the meal. Pairing carbs with protein, fibre and healthy fats can slow digestion and further reduce sharp spikes and crashes in your blood sugar.
“It is really important to build a breakfast that has a mix of fibre, healthy fats and protein with the sugar to start the day with a balanced blood sugar response,” says Berry. Healthy fats, fibre and protein slow the rate that our stomach empties sugar into our intestine and also the rates of their absorption, leading to a more balanced blood sugar response.
“The biggest factor in how your body processes carbohydrates is whether they’re part of a generally balanced meal.”
The way you eat, too, can matter, she adds. “Chewing thoroughly improves digestion and gut hormone response, while eating slowly helps you register feelings of fullness and satisfaction. Together, slowing down and practicing mindful eating not only helps you enjoy the sweet treat more, but can improve your digestion and blood sugar response.”
So if you’re partial to something sweet, you’re better off enjoying it in the morning – or better yet, pairing it with a well-rounded lunch to improve digestion. Though ultimately it’s not the end of the world if you stray from this schedule, Berry adds.
“Finally, remember that the overall pattern of your diet is more important than a single day or sweet treat. Food is to be enjoyed.”
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