Recent research highlights the impact of meal timing on metabolic health, particularly when a significant portion of calories is consumed after 5 p.m. This study, involving older adults with prediabetes or type 2 diabetes, reveals potential risks linked to late-evening eating habits.
Consuming over 45% of daily calories after 5 p.m. has been linked to increased blood glucose levels, which can lead to the development of type 2 diabetes, heightened cardiovascular risk, and chronic inflammation. These findings, derived from a study by the Universitat Oberta de Catalunya and Columbia University, emphasize the significance of meal timing rather than just caloric intake.
Participants in the study, aged between 50 and 75, were classified as either ‘early eaters’ or ‘late eaters.’ While both groups consumed similar amounts of daily calories and macronutrients, late eaters showed notably higher blood glucose levels following meals. This remained consistent regardless of body weight or diet composition, illustrating the potential metabolic impact of late eating.
Experts like Nate Wood, MD, and Pouya Shafipour, MD, stress the importance of aligning meal timing with the body’s metabolic rhythms. Wood points out that consuming heavy meals late at night can lead to energy being stored as fat, as the body has little opportunity to utilize calories during sleep. Shafipour highlights the role of circadian rhythms, explaining that insulin resistance increases at night, which can exacerbate issues for individuals predisposed to diabetes.
Dinner should ideally be the lightest meal, with fewer carbs and sweets. Shafipour suggests meals rich in protein and healthy fats, avoiding refined sugars and carbohydrates. This approach aligns with the body’s enhanced insulin sensitivity during daylight hours, which peaks around midday. Eating heavier meals earlier can optimize metabolism and enhance sleep quality, crucial for maintaining appetite-regulating hormone levels.
Sleep plays a critical role in glucose metabolism. Consistent sleep patterns help regulate hormones like leptin and ghrelin, which control hunger. Wood emphasizes the importance of maintaining a regular sleep schedule to ensure metabolic health, with the ideal sleep duration being 7 to 8 hours per night.
This research underscores the importance of considering not just what we eat, but also when we eat. Managing meal timing can have significant effects on metabolic health, particularly for those at risk of type 2 diabetes. Prioritizing earlier, lighter dinners and consistent sleep patterns may be key strategies for supporting metabolic well-being.
Source: Medicalnewstoday
