CARBS. All you need to know: why we need them, when to eat them, which ones to choose.

Carbs have recently become the nutritional devil, so to speak.
But we need them and they matter because they provide the body with glucose, the PRIMARY FUEL for physical functions.
So why we need them?
All starts with CORTISOL, an hormone produced by our adrenal glands, so important because impacts all other hormones in our body, especially INSULIN and MELATONIN.
Insulin and Melatonin affects our sleep, weight, sugar craving, brain functions, productivity, energy.
On average, Cortisol peaks at morning to wake us up and get us ready and full of energy for the day and reduces gradually throughout the day till bedtime, when it’s at its lowest level, to allow us to have the best possible sleep.
A bad nutrition, and especially high-processed refined carbs, lead to instability of blood sugar level, breaking the correct “wave” of our cortisol, that will be produced at the wrong time of the day and in the wrong amount.
This will affect our sugar cravings, sleep quality, energy and productivity and definitively our weight.
Through our nutrition choices, especially carbs’, we can be the ally of our cortisol, not its enemy, so our goal is keeping our blood sugar level as much stable as possible.
Which carbs are to be chosen then?
NO high-processed refined carbs,
YES whole grains, quinoa, beans, legumes, sweet potatoes, starches, leafy green veggies that contain fiber, which takes long time to be digested and which carbs are slowly absorbed throughout the day, leaving us a fulfilling feeling for longer.
When to be eaten?
On average and in absence of existing conditions like diabetes or insulin resistance, most of our carbs should be consumed at the main meals, lunch and dinner.
At breakfast, it’s not true that we can eat what we want and I’d definitively recommend not to overeat carbs, but just a small amount and prefer proteins (at least 20 g, that you can find in a couple of eggs, 2 cups of oat, 10 almonds, 200 g greek yogurt for instance), in order to keep the blood sugar level stable and cooperate with cortisol.
Dinner should happen at least 2 hours before bedtime and within 8 pm. It should contain 1/1.5 cup of healthy carbs, ’cause muscles are more sensitive to insulin in the evening.
Eating a carbs meal at night will make rise your insulin and your muscles will grab these carbs to store for energy use the next day.
Also, this’ll help your blood sugar level to stay stable during the night and give you a good quality of sleep. Vice versa, with no carbs, your blood sugar level would drop, the cortisol will be released, and disrupt our sleep

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