Researchers from the Open University of Catalonia in Spain have confirmed that consuming more than 45% of daily calories after 5 p.m. significantly impacts blood glucose levels, leading to severe health consequences regardless of an individual's weight or body fat percentage.
Published in the journal Nutrition and Diabetes, the study was led by Dr. Diana Díaz Rizzolo, who emphasized that "sustaining high blood glucose levels for extended periods can have serious effects, including an increased risk of type 2 diabetes, a higher likelihood of cardiovascular diseases due to the damage that high glucose levels inflict on blood vessels, and chronic inflammation, which exacerbates cardiovascular and metabolic damage."
The study's significance lies in showing that meal timing alone can negatively affect how the body processes glucose, independent of the total calorie intake throughout the day. The conclusion of the study was clear: having an early, light dinner is not only beneficial for weight management but also crucial for overall health.
The Study Setup
The study involved 26 participants aged between 50 and 70 years, all of whom were overweight or obese and had either type 2 diabetes or prediabetes. Researchers compared their glucose tolerance levels, which measures how efficiently the body uses and stores glucose.
The participants were split into two groups:
- Early eaters — Those who consumed most of their daily calories before the evening.
- Late eaters — Those who consumed 45% or more of their daily calories after 5 p.m.
Both groups consumed the same amount of calories and the same types of food throughout the day but at different times. Participants used an app on their phones to log the exact time they ate their meals.
Key Findings
The main result of the study showed that the "late eaters" had poorer glucose tolerance, meaning their bodies were not processing glucose effectively, regardless of their weight or dietary composition. The late eaters also tended to consume more carbohydrates and fats in the evening.
Dr. Díaz Rizzolo explained, "The body's ability to handle glucose is limited at night because insulin secretion decreases, and our cells' sensitivity to this hormone drops due to the daily rhythm governed by a central clock in the brain, which coordinates with the natural day-night cycle."
Why Timing Matters
Until now, decisions about nutrition were based on two main questions: how much we eat and what we eat. However, with this study, a new factor related to heart and metabolic health has emerged: when we eat. The findings suggest that eating late into the evening not only hinders glucose metabolism but could also contribute to long-term health issues such as diabetes and cardiovascular diseases.
Conclusion: Early and Light Dinners for Better Health
This research highlights the importance of timing your meals for optimal health. Dr. Díaz Rizzolo concludes, "The body's metabolism functions more efficiently earlier in the day, making an early, lighter dinner a healthier choice." Therefore, to protect your health and lower the risks of chronic diseases, adopting a routine of eating earlier, and consuming fewer calories in the evening, is a step in the right direction.
In short, it's not just what you eat that matters but when you eat it. Consider adjusting your dinner time to before 5 p.m. for better glucose control and overall well-being.
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