Dinner and health: Avoid carbohydrates late in the evening

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From a nutritional point of view, however, this should be carefully considered and adjusted. Dr. Matthias Riedl, internist and nutrition specialist, explains why it is better to eat fewer carbohydrates in the evening to avoid health problems such as “fatty liver.”

The well-known saying “breakfast like an emperor, lunch like a king, and dinner like a beggar” is based on scientific findings, explains Dr. Riedl. This is because in the evening, the body processes carbohydrates much more slowly and less efficiently than during the day.

Instead of serving as a source of energy, they tend to be stored as fat. Highly processed grain products should be avoided in the evening. Whole grain products, protein-rich foods such as fish, tofu, or cheese, and fresh vegetables are better choices.

Another critical point is the time between meals. It is recommended to take a break of at least four to five hours between lunch and dinner. The last meal of the day should also be eaten at least three hours before bedtime.

This regulates insulin levels and promotes fat burning during the night.

However, eating dinner shortly before bedtime can have negative consequences. Unused calories are converted into fat, which leads to weight gain in the long term.

It also stimulates digestion, which can disrupt sleep as it raises the body temperature. High-fat meals also promote stomach problems such as heartburn.

A healthy evening meal should be rich in protein and fiber. Good combinations include whole-grain bread with cheese or fish, fresh vegetables such as tomatoes or cucumbers, or eggs and potatoes.

Certain foods, such as nuts and dairy products, also promote the production of the sleep hormone melatonin, which ensures restful sleep.