My question is if you are trying to lose weight can you eat carbs for dinner? I love black beans and brown rice, but I’ve been told by some people that if you eat carbs at night you’ll gain weight. What is the real truth? Can I or can’t I eat a 1/2 cup to 1 cup of black beans or brown rice? Thanks. Nicole. [via Ask Questions]

There are some exceptions, of course, but the real truth is that the quantity and quality of carbs matters more than timing. Is eating carbs at night going to cause a weight gain? It does not really matter when you consume your carbs, what matters most is your total daily carbohydrate intake. The quality of carbs also plays an important role.

Let’s take a look at your particular case. 1 cup of black beans contains 40 grams of carbs, 15 grams of protein, and 15 grams of fiber. If we deduct fiber from the total carbohydrate amount, we are left with 25 grams of carbohydrates and 15 grams of protein.

1 cup of brown rice contains 45 grams of carbs, 5 grams of protein and 3.5 grams of fiber. In this case, if we deduct fiber from total carbs, we are left with 41.5 grams of carbohydrates and only 5 grams of protein.

Obviously, there is a better carbs to protein ratio in black beans, not to mention the fact that black beans contain a lot more fiber, but the point is that just like with calories, it is the total amount that matters most.

For example, say you are on a 2,000-calorie diet. Is it better to consume 2,000 calories by eating 5 small meals a day? Yes, it is. Will you gain weight if you eat 500 calories after, say, 7 p.m.? No, you will not. Will you gain weight if you consistently eat 2,500 calories a day instead of 2,000 calories? Yes, you will.

Sure, it is better to consume carbs in the morning, but if you do not go over your daily limit and if you eat quality carbs such as black beans, whole grains and vegetables, you have nothing to worry about.