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Carbohydrates in the morning – this is a must for many people. Researchers explain why some people should avoid it.
Munich – Many people rely on a nutritious and balanced breakfast to start the day with energy. Whether bread or muesli – it often consists of foods that are rich in carbohydrates. But not everyone is doing themselves a favor, as new research shows.
Paderborn University investigates the effects of carbohydrates in the morning
Carbohydrates are the most widespread group of biomolecules. They provide the human body with important energy, make you feel full and can also be delicious. But carbohydrates do not only have positive effects, which is why it is also important to differentiate between healthy and unhealthy carbohydrates. A recently published study looked into this topic and provided surprising results. The situation is similar with a study from France that examined the effects of breakfast on attractiveness.
The scientific study was carried out by the University of Paderborn and the results are published in European Journal of Nutrition published. Researchers focused on the effects of a high-carbohydrate meal in the morning on specific groups.
The focus was on different chronotypes, i.e. different categories of people who, due to their internal biological clock, show physical characteristics with different intensity at different times of the day. These characteristics can include, for example, hormone levels, body temperature, sleep and wakefulness phases or even performance.
Carbohydrates for breakfast: Study distinguishes between “larks” and “owls”
A distinction is made between, among other things, “larks” and “owls”, which have differences in terms of their internal clock. While the “larks” get up early, eat early and go to sleep early, the “owls” sleep longer and eat later due to their biological predisposition.
Due to these different internal clocks, the types mentioned react differently to certain foods. This becomes evident when these people “eat at the wrong time” against their internal clock. This can lead to an unintentional increase in glucose (blood sugar) levels and increase the risk of certain Diseases increase in the long term. Some Researchers recommend not eating after 6 p.m. anyway.
If blood sugar drops quickly and sharply, it also means that it will rise again just as quickly. The result: The body cannot be supplied with energy over a longer period of time. Instead, the desire for new food that needs to be consumed quickly is very great. In this case we also speak of cravings.
Researchers explain the impact of carbohydrates – when people “eat at the wrong time”
The scientists examined students’ eating habits regarding carbohydrates in the morning. Fluctuating blood sugar levels throughout the day is completely “normal”. With carbohydrate-rich meals in the morning, this usually increases less than in the evening. However, as the study by the University of Paderborn shows, this does not apply to everyone. For example, when people “eat at the wrong time,” as the saying goes. This affects students, but also employees. Another study shows that some foods are even said to make people unattractive.
In order to obtain reliable data, around 300 male and female students between the ages of 18 and 25 were examined as part of the study. Of these, 45 people each belonged to the earliest and latest chronotypes. The nutritional study they took part in lasted from September to December 2020. During this period, they received all meals and snacks that had to be consumed at set times.
“In our study, we wanted to investigate whether the diurnal differences in the glucose response can also be found in students with an early and late chronotype,” says the Institute for Nutrition, Consumption and Health the University of Paderborn.
Carbohydrates in the morning are rather disadvantageous for late risers
The results of the “owls” surprised the scientists – they showed a similarly high glucose response in the evening as in the morning. This was unexpected for the researchers. The results also showed that eating late at night tends to be detrimental to the respective glucose response, regardless of the respective chronotype.
The head of the study, Anette Buyken, gives the “owls” a recommendation. “A very early breakfast seems to be critical for owls if it contains plenty of unfavorable carbohydrates,” she explains the results. Her advice: Pay attention to the quality of the carbohydrates you consume in the morning, and not just in the evening.
Ideally, carbohydrates should be chosen that do not cause blood sugar levels to rise too much. These include, for example, whole grain products. Another recommendation from Buyken: eat breakfast late. For example, it can be eaten well at university or at work.
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