Spreading your carbs
nzmegs
Posts: 15 Member
Been struggling with slow weightloss lately and wondering how the spreading of your carbs across your meals affects weightloss or hunger.
I currently eat around 25 grams of carbs each day and try to spread them evenly across my meals (around 6-9 per meal) and a snack or two. I try to eat more regularly and with smaller meals because i no longer have a gallbladder and prefer my fat to be in smaller doses.
Is there any research that shows that carbs should be eaten altogether or in smaller portions? Would eating 25grams of carbs in one sitting cause a craving for you?
I have considered saving most of my carbs for the last meal of the day to aid in sleep. But not sure if this makes good sense. Would i simply encourage an insulin surge overnight and wake up hungry...?
How do you peeps spread your carbs and what effect does it have on you?
I currently eat around 25 grams of carbs each day and try to spread them evenly across my meals (around 6-9 per meal) and a snack or two. I try to eat more regularly and with smaller meals because i no longer have a gallbladder and prefer my fat to be in smaller doses.
Is there any research that shows that carbs should be eaten altogether or in smaller portions? Would eating 25grams of carbs in one sitting cause a craving for you?
I have considered saving most of my carbs for the last meal of the day to aid in sleep. But not sure if this makes good sense. Would i simply encourage an insulin surge overnight and wake up hungry...?
How do you peeps spread your carbs and what effect does it have on you?
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Right now I'm only at 5-10 carbs a day, so there's nothing much to spread. However, when I'm at higher levels, I definitely try to spread them out evenly to minimise the increase in glucose. I find its best for me to spread my calories out evenly too, for the same reason. But I'm a diabetic, and I'm trying to eliminate the need to inject insulin, others may not be so sensitive or have that need.0
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Is there any research that shows that carbs should be eaten altogether or in smaller portions?
I'm not aware of any research on the idea, but it makes some sense. Consider this. Normal glucose levels are about 100 mg/dl. You have about 5 liters of blood, or 50 dl, so that means about 5g of circulating glucose.
So a meal containing just 5g of carbs can potentially double your glucose levels! That's one of the arguments for low-glycemic loads -- reduce the insulin spike.
However, by spreading it out, you're also keeping insulin loads elevated for longer periods.
Something I always keep in mind is that we evolved in an environment of feast and famine. So we can handle short-term high loads pretty well. And we can handle not eating for long periods. What we can't handle very well is a chronic influx of high caloric loads. That's what leads to disease, IMO.0 -
If I eat 10+g of carbs in the evening, my fasting blood glucose is higher than I want the next day. Conversely, if I eat carbs in the morning I find it affects my appetite... I guess I try to spread my carbs out within a 6 hour window. Lol0
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