The Circadian Diet: Eating Carbohydrates Early for Better Health

Our bodies have a natural circadian rhythm that regulates many of our bodily functions, including digestion and metabolism. Understanding how to eat in sync with our body's natural rhythms can help improve our health and well-being. In this blog, we'll explore the principles of the circadian diet and how eating carbohydrates early in the day can lead to better health outcomes.

What is the Circadian Rhythm?

The circadian rhythm is a 24-hour cycle that regulates our sleep-wake cycle, hormone production, and other physiological processes. Our circadian rhythm is influenced by external factors such as sunlight, temperature, and social cues, as well as internal factors such as genetics and age. Disruptions to our circadian rhythm can lead to various health problems, including sleep disorders, metabolic disorders, and mood disorders.

The Circadian Diet Principles The circadian diet is an eating pattern that aligns with our body's natural circadian rhythm. The principles of the circadian diet include:

1.      Time-Restricted Feeding Time-restricted feeding involves eating within a specific window of time (e.g., 8-10 hours) and fasting for the rest of the day. This approach helps to align our eating patterns with our body's natural rhythms, which may lead to better health outcomes.

2.      Front-Loading Front-loading involves consuming the majority of calories earlier in the day when our body is more insulin-sensitive and better able to process glucose. This approach also helps to regulate appetite and reduce cravings later in the day.

3.      Protein and Fiber Choosing protein and fiber-rich foods helps to regulate blood sugar levels and keep us feeling full for longer. This approach also supports a healthy gut microbiome and reduces inflammation.

4.      Whole Foods Opting for whole, nutrient-dense foods that are free from additives and artificial flavors helps to provide the body with the necessary vitamins and minerals for optimal health.

Eating Carbohydrates Early in the Day

In addition to following the circadian diet principles, research has shown that eating carbohydrates early in the day may be beneficial for our health. A study published in the Journal of Clinical Endocrinology and Metabolism found that eating carbohydrates earlier in the day led to lower levels of hunger and cravings later in the day, as well as improved insulin sensitivity and glucose tolerance.

The best types of carbohydrates to eat early in the day are those that are high in fiber and low in added sugars. Fiber helps to regulate blood sugar levels and keep us feeling full for longer, while added sugars can lead to spikes in blood sugar and insulin levels. Examples of good carbohydrate sources include whole grains, fruits, vegetables, and legumes.

The Glycemic Index The glycemic index (GI) is a ranking system that measures how quickly carbohydrates raise blood sugar levels. Foods with a high GI value (70 or above) are rapidly digested and absorbed, leading to a spike in blood sugar levels. Foods with a low GI value (55 or below) are digested and absorbed more slowly, leading to a slower and more sustained increase in blood sugar levels.

When it comes to eating carbohydrates early in the day, it's important to choose foods with a low GI value. This helps to regulate blood sugar levels and prevent spikes in insulin levels. Examples of low GI foods include whole grains (such as quinoa, brown rice, and oatmeal), fruits (such as berries, apples, and oranges), vegetables (such as broccoli, carrots, and sweet potatoes), and legumes (such as lentils and chickpeas).

Benefits of Eating Carbohydrates Early in the Day

1.      Weight Management Eating carbohydrates early in the day may help with weight management. A study published in the International Journal of Obesity found that participants who ate a high-carbohydrate breakfast and a low-carbohydrate dinner lost more weight and had lower levels of hunger and cravings compared to those who ate a low-carbohydrate breakfast and a high-carbohydrate dinner. The researchers suggest that this approach may help to regulate appetite and reduce overall calorie intake.

2.      Improved Mood and Cognitive Function Eating carbohydrates early in the day may also have a positive impact on mood and cognitive function. A study published in the American Journal of Clinical Nutrition found that participants who ate a low-GI breakfast had better cognitive function and mood compared to those who ate a high-GI breakfast. The researchers suggest that this may be due to the sustained release of glucose into the bloodstream, which provides the brain with a steady source of energy.

3.      Better Blood Sugar Control Eating carbohydrates early in the day may help to improve blood sugar control. A study published in the Journal of Nutrition found that participants who ate a high-carbohydrate breakfast had lower levels of insulin resistance and better glucose tolerance compared to those who ate a low-carbohydrate breakfast. The researchers suggest that this approach may help to prevent or manage metabolic disorders such as type 2 diabetes.

Overall, eating carbohydrates early in the day can provide many health benefits. It's important to choose carbohydrates that are high in fiber and low in added sugars, and to opt for foods with a low GI value to regulate blood sugar levels. By following the principles of the circadian diet and eating carbohydrates early in the day, we can align our eating patterns with our body's natural rhythms and improve our health and well-being.

Weight Loss Support

For extra support and advice on weight loss and reducing artificial sugar advice, book an appointment today with our Perth based nutritionists face to face or online.

During your consultation, our nutritionists will holistically assess current dietary and lifestyle factors, per-existing conditions, and medications to provide dietary, lifestyle and nutritional supplement advice to support you through weight loss.

After each appointment, you’ll also receive a complete individualized meal plan and a personalized practitioner only supplement prescription if appropriate.

References:

1.      Jakubowicz, D., Barnea, M., Wainstein, J., & Froy, O. (2013). High Caloric intake at breakfast vs. dinner differentially influences weight loss of overweight and obese women. Obesity, 21(12), 2504-2512.

2.      Smith, A. P., Clark, R., & Gallagher, J. (1999). Breakfast cereal and caffeinated coffee: Effects on working memory, attention, mood, and cardiovascular function. Physiology & Behavior, 67(1), 9-17.

3.      Maki, K. C., Rains, T. M., Kaden, V. N., Raneri, K. R., Davidson, M. H., & Kelley, K. M. (2015). Effects of a carbohydrate-restricted breakfast on glycaemic control in type 2 diabetes: A randomized trial. The Journal of Nutrition, 145(3), 383-388.