Does munching refined carbohydrates contribute to the risk of developing type 2 diabetes? This hypothesis is plausible, since foods that make blood sugar rise rapidly (high-glycemic index foods) interfere with blood glucose control (Farvid et al, European Journal of Clinical Nutrition, April 2014). Reducing the amount of refined carbohydrates can reduce the risk of diabetes (Barclay et al, American Journal of Clinical Nutrition, March 2008). But are refined sweets more dangerous as breakfast treats or bedtime snacks?
Comparing Breakfast to High-Carb Bedtime Snacks:
German researchers analyzed detailed dietary data from teenagers for one day every year during adolescence. They were interested in this time of life because of metabolic changes at puberty. The investigators collected metabolic data through blood tests from 397 young adults.
The researchers found that high-glycemic index breakfasts (things like breakfast pastries or cold cereal) did not seem to influence the teens’ risk of metabolic disturbances as they matured into young adults.
Sweets and Starches at Night:
Those who often ate refined carbs in the evening, however, were less sensitive to insulin in adulthood. Reduced insulin sensitivity is often the first step in the development of type 2 diabetes.
The researchers recommend avoiding high-glycemic index bedtime snacks. Keeping blood sugar down in the evening can maintain insulin sensitivity and reduce fat storage in the liver. Meeting these two physiological goals should help prevent type 2 diabetes.
