Can I eat carbs at night?
Yes. Eating carbs at night is not inherently fattening. Body composition is governed by the whole day and week of intake, not by a cutoff time. If evening carbs help sleep, recovery, or adherence while calories and protein are managed, they can stay.
The real risk is behavioral. Night eating often happens in a tired, under-structured environment where portions expand and hyperpalatable foods are easy to overeat. If nighttime carbs are planned (for example, rice with dinner, potatoes after training, or yogurt and fruit before bed), they are different from unplanned grazing.
If reflux, sleep disruption, or binge-prone patterns show up, consider adjust the timing, food choices, and structure.