Starchy foods at dinner: myth or reality when it comes to weight gain?

You've probably been told that you should avoid pasta and rice in the evening to stay in shape... But is this really true? In this article, we'll see that weight gain is much more complex than simply targeting one food group.

 

The myth of starchy foods in the evening

Because we usually spend the evening sitting down after dinner and then go to sleep, many people have concluded that the body burns fewer calories and automatically stores the energy consumed.

This idea is also based on the belief that the metabolism slows down at night, making starchy foods slower to digest and promoting their conversion into fat.

Another argument often put forward is that energy expenditure is low during sleep: carbohydrates ingested are then stored as glycogen and, once reserves are full, converted into lipids.

In reality, however, the time at which starchy foods are consumed has only a minimal impact on weight gain. A study of obese individuals showed that there was no difference in weight loss between consuming carbohydrates in the morning and at dinner. [1]

 

The role of carbohydrates and starchy foods

Starchy foods such as pasta, rice, potatoes, quinoa, and bread are naturally rich in complex carbohydrates, the main fuel for our bodies.

Once digested, these carbohydrates are converted into glucose, which circulates in the blood to provide energy to cells. The excess is stored as glycogen in the liver and muscles, a reserve that can be quickly mobilized for walking, thinking, physical activity... or simply maintaining body temperature.

Carbohydrates provide about 4 kcal per gram and are the most important source of energy in the Western diet. But their role is not limited to providing calories: they also help regulate the response to insulin, a hormone essential for controlling blood sugar and overall metabolic balance. They also play an important role in satiety, which helps manage cravings.

Rather than when starchy foods are eaten, other factors play a much more important role.

 

Total calories consumed

The main problem for many people in the evening is overeating. We readily help ourselves to seconds of pasta or a piece of cheese with bread, of course. It is therefore primarily excessive consumption of carbohydrates and calories that promotes weight gain, not eating starchy foods in the evening. [2]

 

The quality and type of starchy foods consumed

Whole grains (whole wheat pasta or rice, quinoa, legumes, sourdough bread, etc.) are more filling and raise blood sugar levels more slowly than refined versions such as white bread, white rice, or potatoes.

The latter often cause spikes in blood sugar and insulin, which, in the long term, can promote weight gain and increase the risk of diabetes or cardiovascular disease.

To better assess this impact, two tools are used:

  • The glycemic index (GI), which ranks foods according to how quickly they raise blood sugar levels.
  •  
  • The glycemic load (GL), which takes into account both the GI and the amount of carbohydrates in a typical serving, providing a more realistic measure of a food's effect on blood sugar levels.

In summary: choosing starchy foods with a low GI and GL, such as lentils, chickpeas, and quinoa, helps to better control blood sugar levels and protect your health [3].

 

Level of physical activity

Physical activity plays a key role in carbohydrate and weight management. The more you move, the more your body uses carbohydrates as immediate fuel, reducing the risk of them being stored as fat.

Exercise also affects insulin sensitivity: it improves the ability of cells to absorb glucose circulating in the blood, which helps stabilize blood sugar levels after a carbohydrate-rich meal.

Some research even suggests that insulin sensitivity peaks at the end of the day. In this case, exercising in the late afternoon or evening could optimize the use of carbohydrates consumed in the evening and limit their storage.[4]

 

In conclusion

The idea that eating starchy foods in the evening automatically makes you gain weight is more myth than scientific fact. What really matters for weight management is, above all, the overall balance of your diet, the quality of the carbohydrates you consume, and your level of physical activity.

Choosing whole or minimally processed starchy foods in quantities appropriate to your needs not only keeps you feeling full but also limits blood sugar and insulin spikes. Combined with regular physical activity, this helps optimize the use of carbohydrates and reduce their storage as fat.

Ultimately, it's not about demonizing pasta or rice in the evening, but rather focusing on moderation, quality, and exercise to stay healthy and maintain a healthy weight.

 

Sources :

[1] Ruddick-Collins, Leonie C., et al. “Timing of Daily Calorie Loading Affects Appetite and Hunger Responses without Changes in Energy Metabolism in Healthy Subjects with Obesity.” Cell Metabolism, vol. 34, no. 10, Oct. 2022, pp. 1472-1485.e6, https://doi.org/10.1016/j.cmet.2022.08.001.

[2] Hou, Wanying, et al. “The Associations between Evening Eating and Quality of Energy and Macronutrients and Obesity: The National Health and Nutrition Examination Survey (NHANES), 2003–2016.” Nutrition Journal, vol. 24, no. 1, Feb. 2025, p. 33, https://doi.org/10.1186/s12937-025-01094-9.

[3] Ludwig, David S., et al. “Dietary Carbohydrates: Role of Quality and Quantity in Chronic Disease.” BMJ, vol. 361, June 2018, p. k2340, https://doi.org/10.1136/bmj.k2340.

[4] Mode, William J. A., et al. “Effects of Morning Vs. Evening Exercise on Appetite, Energy Intake, Performance and Metabolism, in Lean Males and Females.” Appetite, vol. 182, Mar. 2023, p. 106422, https://doi.org/10.1016/j.appet.2022.106422