Many people still leave rice, pasta and bread off the dinner plate. This is because there are myths surrounding the consumption of carbohydrates after 6 pm and problems such as metabolic imbalances, increased risk of diabetes and, mainly, weight gain. However, what several current researches prove is that there is no need to ban this nutrient.
“The strongest evidence to date shows that both the quality and quantity of food, regardless of the time of day, have an impact on glucose regulation”, says nutritionist Letícia Ramalho, PhD from the Chronobiology and Sleep Laboratory, at the Federal University of Rio Grande do Sul (UFRGS).
A study published in 2025 in the journal Nutrients reinforces this premise. Conducted at the Open University of Catalonia, in Spain, in partnership with institutions in the United States, the research included 33 adults with diabetes and pre-diabetes, who followed a standardized diet and used a continuous blood glucose monitor for 24 hours.
The results show that, in addition to prioritizing a balanced menu at the last meal, it is necessary to pay attention to each individual’s insulin sensitivity. Scientists believe that the findings could contribute to strategies for preventing diabetes. “The work highlights the effects of insulin resistance, a condition in which secreted insulin does not perform its functions effectively”, comments endocrinologist Cláudia Schimidt, from Einstein Hospital Israelita.
Insulin is the hormone responsible for allowing glucose to enter cells, generating energy. When there is insulin resistance, the pancreas tries to compensate by producing larger amounts of this hormone to keep blood glucose levels within normal limits. If this process goes on for too long, it can lead to the body losing its ability to properly control blood sugar.
“There is an increased risk of type 2 diabetes,” notes Schmidt. And the first stage tends to be what is called pre-diabetes. This metabolic disorder, which precedes diabetes, is marked by altered blood glucose levels. For diagnosis, laboratory tests are carried out, including fasting blood glucose. “It indicates the condition when levels are between 100 and 125 mg/dl”, details the endocrinologist. Another test is glycated hemoglobin, which provides an average of glucose fluctuations over three months. “Values between 5.7% and 6.4% correspond to pre-diabetes”, says Schmidt.
To reverse prediabetes
When not identified early, the condition usually progresses to type 2 diabetes, a disease linked to circulatory, kidney and eye problems. But, if detected at an early stage, lifestyle changes tend to reverse the situation. “There may be a need for calorie adjustments and the use of medications in cases of overweight and obesity”, warns the Einstein doctor.
It is essential to combat the accumulation of abdominal fat, which is embedded in the organs and produces various substances, including some pro-inflammatory ones, leading to metabolic dysfunctions. In addition to daily physical activity, adopting a healthy diet is essential. Vegetables, fruits and seeds, which offer protective substances, cannot be missed daily. The more colorful the menu, the better.
It is also worth reducing the consumption of saturated fat, found in foods of animal origin, such as red meat and dairy, and in vegetables such as coconut. As for carbohydrates, it is important to choose carefully. “It is recommended to prioritize complex carbohydrates rich in fiber”, advises Letícia Ramalho. Whole grains, such as wheat, oats, rice and their derivatives, such as pasta and bread, as well as tubers and roots (i.e. potatoes, yams, cassava) are great options.
The menu must also include legumes, that is, beans, lentils, peas and chickpeas. “In addition to contributing to intestinal transit, fiber contributes to the glycemic balance and certain hormones involved in the regulation of energy metabolism”, comments the nutritionist. And remember: even if a food is of excellent quality, exaggerating quantity puts everything at risk. So, no excesses.
