Is there an optimal time of day to consume carbs?
Do you run into problems with blood sugar when consuming carbs with meals that are higher in fat than other meals?
More carbs from fruit, "safe starches", or a little of both?
We're at our most insulin sensitive in the afternoon and evening so many eat their carbs later in the day; I'm not sure it matters much though.
Here is a great post on how to minimise high blood sugar: http://perfecthealthdiet.com/?p=4937
Personally, most of my carbs are from starches (like potato, yam, plantains etc) but I eat fruit sometimes. I don't think whole food fruit is damaging; just don't go crazy (80/10/10 :P) with it. :-)
Evening is best for me to eat carbs. It helps with sleep, which I reckon is probably because the resulting insulin helps tryptophan enter the brain for conversion into serotonin and melatonin.
This smallish study showed that consuming carbs in the evening was helpful from both a weight loss and hormonal point of view. Reminds me a bit of the Carbohydrate Addicts diet.
Consuming some fat with carbs should help blood sugar levels since fat typically slows down digestion.
As far as fruit vs safe starch, you should see what works for you. Fruit has fructose in it which doesn't have a direct impact on blood sugar, but some folks like to moderate their fructose intake.
"Do you run into problems with blood sugar when consuming carbs with meals that are higher in fat than other meals?"
Starting my meal with protein and fat and ending it with carbs keeps my BG very level.
"More carbs from fruit, "safe carbs", or a little of both?"
I'm probably close to a 50/50 split between fruit and veggies, with a tbsp of honey divided among 3 mugs of coffee every morning. Note: I eat only occasional starch; my daily carbs are fruit, non-starchy veggies and the honey.
According to The Circadian Prescription, it's optimal (from a hormonal/circadian standpoint) to consume most carbs in the evening, as that helps to get you in proper condition for sleep. Remember how food comas tend to come after big carb-y meals...
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