The experts have weighed in.
A recent study published in Nutrition & Diabetes warns against consuming large portions of daily calories after 5 p.m., especially for individuals with prediabetes or early type 2 diabetes. Researchers from Spain’s Universitat Oberta de Catalunya and Columbia University in the U.S. found that late eating significantly worsens glucose tolerance, potentially leading to long-term health risks such as type 2 diabetes, cardiovascular disease, and chronic inflammation.
The study divided participants, aged 50 to 75 with prediabetes or type 2 diabetes, into two groups: early eaters, who consumed most calories before 5 p.m., and late eaters, who consumed 45% or more of their calories after 5 p.m. Despite consuming similar amounts of daily calories, late eaters exhibited poorer glucose tolerance during tests. The researchers observed that late eaters consumed more fats and carbohydrates compared to early eaters, which further contributed to impaired glucose metabolism.
Experts believe this poor glucose tolerance is linked to the body’s natural circadian rhythms, which reduce insulin sensitivity at night. Dr. Nate Wood from Yale School of Medicine explained that late-night calorie intake often leads to fat storage, as the body has little energy demand during sleep. Similarly, Dr. Pouya Shafipour noted that nighttime insulin resistance increases the risk of metabolic disorders, a trend commonly seen in night-shift workers such as medical staff and emergency responders.
To improve metabolic health, experts recommend making dinner a lighter meal, consisting of lean proteins, healthy fats, and minimal carbohydrates. Foods like salads and non-starchy vegetables are preferable, while refined sugars, alcohol, and starchy foods like rice or potatoes should be avoided. Additionally, consuming heavier meals earlier in the day, between 10 a.m. and 5 p.m., aligns better with the body’s peak metabolic activity, improving insulin sensitivity and overall glucose management.
While challenging during the holiday season, adopting these dietary practices can enhance glucose metabolism, reduce health risks, and improve sleep quality. By prioritizing lighter, earlier meals, individuals can make significant strides in maintaining long-term health and well-being.
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