Eating a substantial portion of your daily calories after 5 p.m. could be more harmful than previously thought. A recent study highlights how consuming more than 45% of daily calorie intake in the evening may increase blood sugar levels, especially among older adults with prediabetes or early-stage type 2 diabetes.
Poorly regulated blood sugar can pave the way for serious health conditions such as type 2 diabetes, cardiovascular disease, and chronic inflammation. Experts advise that dinner should ideally be the lightest meal of the day, emphasizing healthy fats, proteins, and fewer carbohydrates while avoiding desserts.
Insights From the Study
Published in Nutrition & Diabetes, the study was conducted by researchers from Universitat Oberta de Catalunya in Barcelona and Columbia University in New York. It involved 26 participants aged 50–75 with prediabetes or type 2 diabetes. These participants were categorized as “early eaters” or “late eaters” based on when they consumed the majority of their daily calories.
The late eaters—those who consumed over 45% of their calories after 5 p.m.—exhibited poorer glucose tolerance, measured through oral glucose tests. Even when calorie intake, diet composition, and body weight were accounted for, late eaters had higher blood sugar levels 30 and 60 minutes after meals. This finding underscores that the timing of meals significantly affects glucose metabolism, independent of overall caloric intake.
Why Late-Night Eating Is Harmful
Dr. Nate Wood, an expert in culinary medicine at Yale, explains that late-night eating disrupts the body’s energy needs. Consuming high-calorie meals close to bedtime results in unused energy being stored as fat due to reduced physical activity and sleep.
Circadian rhythms further exacerbate the issue. According to Dr. Pouya Shafipour, an obesity medicine specialist, the body becomes more insulin-resistant at night.
With reduced pancreatic activity and suppressed insulin secretion, late-night meals can significantly raise blood sugar levels and insulin resistance. Night-shift workers are particularly vulnerable to these effects due to irregular eating and sleep schedules.
Ideal Evening Meals
For optimal health, experts recommend keeping dinner light and low in carbohydrates. Meals should include healthy protein sources, good fats, and greens. Examples include grilled chicken with avocado or a vegetable salad. Avoid refined sugars, alcohol, and high-carb foods like pasta, rice, and potatoes. Instead, save heavier carbohydrate meals for the midday period when your body’s metabolism is most active.
The Role of Sleep
Quality sleep plays a vital role in regulating glucose metabolism and appetite. Hormones like leptin and ghrelin, which influence hunger, are affected by sleep duration. Poor sleep disrupts these hormones, leading to increased appetite and potential weight gain. Dr. Wood advises adults to maintain consistent sleep schedules and aim for 7–8 hours of rest each night.
In summary, prioritizing lighter meals in the evening, maintaining a balanced sleep schedule, and aligning your eating habits with your body’s metabolic rhythms can significantly reduce the risk of developing type 2 diabetes and related health issues. As the holiday season approaches, consider making these changes for a healthier future.
