- Late-evening meals can hinder blood sugar regulation
- Eating after 5 PM may increase the risk of diabetes complications
- Meal timing is as important as meal content
Managing diabetes is a complex task that involves more than just monitoring carbohydrate intake or choosing healthier foods.
It also involves paying attention to when you eat.
Recent research by Universitat Oberta de Catalunya and Columbia University highlights the impact of meal timing on blood sugar regulation, revealing that consuming a significant portion of daily calories after 5pm (17:00) can hinder glucose metabolism and increase the risk of developing or worsening diabetes.
Meal timing
The study sheds light on how the body’s natural circadian rhythm which governs processes like insulin secretion and sensitivity can influence blood sugar levels.
Insulin production naturally declines in the evening and the body’s cells become less sensitive to it which makes it harder to process glucose from late meals.
This poses a unique challenge for people with diabetes as they already face difficulties in maintaining stable blood sugar levels.
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Late eating linked to elevated blood sugar
Researchers studied 26 individuals aged 50 to 75 who were overweight or living with prediabetes or type 2 diabetes.
The participants were divided into two groups: early eaters and late eaters.
Despite consuming the same foods and calories, those who ate after 5pm displayed poorer glucose tolerance measured by elevated blood sugar levels following meals.
Findings suggest that eating later in the day can disrupt the body’s ability to manage glucose effectively, potentially contributing to long-term complications of diabetes.
Late eating is often associated with calorie-dense, processed foods which can exacerbate issues like weight gain and increased fat storage.
Additionally, late eaters tend to burn calories more slowly while hormonal changes caused by eating later can increase hunger and reduce the body’s ability to break down fat.
These factors not only complicate blood sugar management but also increase the likelihood of obesity.
Intermittent fasting could be beneficial
Intermittent fasting which typically involves eating within a specific time window (e.g., 11am to 5pm) has gained attention for its potential to improve blood sugar control.
By encouraging earlier eating, intermittent fasting aligns meal timing with the body’s natural glucose metabolism giving the pancreas and insulin-sensitive tissues a break from constant activity.
Considering the timing of your meals could be a simple but effective way to improve your blood sugar control. To reduce the risks associated with late eating:
- Aim to consume most of your daily calories earlier in the day, ideally before 5pm
- Plan meals to be balanced and nutrient-dense, focusing on whole foods like vegetables, lean proteins, and whole grains
- Avoid calorie-dense, processed snacks late at night, which can further strain glucose regulation
Dr. Diana Díaz Rizzolo, a co-author of the study, explains, “Until now, nutrition advice has focused primarily on what and how much we eat. This study highlights the growing importance of when we eat in supporting cardiometabolic health.”
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For people managing diabetes, adopting an earlier eating schedule could offer a valuable tool for enhancing glucose control and reducing the risk of complications.
While the focus often remains on dietary choices, meal timing is emerging as a critical factor in effective diabetes management.
