A study shows that eating more than 45 percent of your daily calories after 5 p.m. affects glucose levels, which can have harmful health consequences.
In the Netherlands we sit at the table at six o’clock in the evening. And that is still quite early from an international perspective. In Southern Europe they often don’t start dinner until around half past eight. But maybe that isn’t wise after all. A new study shows that the time at which we eat is crucial for our health. And the mantra is: the earlier in the day, the better.
Before five in the afternoon
Although it has always been claimed that a light and early evening meal is healthier, a study has now scientifically substantiated this. The research shows that eating more than 45 percent of your daily calories after 5 p.m. is associated with a rise in glucose levels. And that can have harmful health effects, regardless of a person’s weight or body fat. “High glucose levels for long periods of time can lead to several health problems,” says Díaz Rizzolo, an expert on obesity, diabetes and aging. “Consider an increased risk of type 2 diabetes, a greater risk of cardiovascular disease due to damage to the blood vessels and an increase in chronic inflammation, which worsens damage to the cardiovascular system and metabolism.”
The study
The study involved 26 participants between the ages of 50 and 70 who were overweight and had prediabetes or type 2 diabetes. The participants were then divided into two groups: early eaters, who consumed most of their calories before the evening, and late eaters, who consumed 45 percent or more of their calories after 5 p.m. Both groups were given the same amount of calories and the same foods, but at different times. The participants used a mobile app to track their meals.
Glucose
The main conclusion of the study is that late eaters had worse glucose tolerance, regardless of their weight or diet. Rizzolo explains that the body’s ability to process glucose at night is limited. “This is because insulin production decreases and the sensitivity of our cells to insulin is reduced by our circadian rhythm, which is regulated by an internal clock in our brain that is aligned with day and night hours,” the researcher said.
The time of day we eat is crucial
The findings are a major eye-opener. Previously, experts thought that the main disadvantage of eating late was gaining weight. This was attributed to the fact that people often make worse choices in the evening. For example, they eat more processed foods, because the hormones that regulate hunger and satiety are disrupted when people do not eat during daylight. But this study now shows that meal timing itself can have a negative impact on glucose metabolism, regardless of the amount of calories you eat during the day and your weight or body fat.
Well-timed eating pattern
The study underlines the importance of a well-timed diet for optimal health. “Until now, personal food choices have mainly revolved around two questions: how much we eat and which foods we choose,” says Rizzolo. “With this study, a new factor in cardiometabolic health becomes increasingly relevant: the time of day we eat.”
Given the small number of participants in the study, caution is advised: further research is needed to better understand the subject. Nevertheless, Rizzolo recommends eating mainly during daylight, when our body is better able to process glucose. In addition, the largest calorie intake of the day should occur at breakfast and lunch – and not at dinner. Rizzolo also recommends avoiding ultra-processed products, fast food, and high-carb foods, especially in the evening.
Eat Early to Stay Healthy? A Study’s Eye-Opener on Meal Timing!
So, ladies and gentlemen, gather ‘round! In the world of weight management, it seems we’re constantly inundated with more tips, tricks, and fads than a cat has lives. And surprise, surprise! A new study has just made its grand entrance, waving a flag that proclaims: It’s not just what you eat, but when you eat that can send your glucose levels rocketing! Who knew the clock could be such a backseat driver in our diets?
Timing is Everything
Apparently, the Dutch are onto something with their early dinner table times. Just imagine, the sun’s still shining, the birds are chirping, and the Dutch are already tucking into their meals by six! Meanwhile, in Southern Europe, dinner doesn’t get started until half-past eight. Do they think they’re competing to win the “Best Dinner Delay Award”? If there were trophies for late dinners, they’d certainly take the gold!
However, according to this fascinating study, that leisurely evening feast might just be your glucose level’s worst nightmare. Eating more than 45% of your daily calories after 5 p.m. is now associated with high glucose levels and the various ailments that hitch a ride with it. It’s like a bad sitcom; you know the punchline is coming, but you just can’t look away!
The Study Explained
Now, before you start rummaging through your cabinets for those time machines to transform your long-drawn-out Euro dinners into early evening banquets, let’s break it down. The researchers tracked 26 brave souls, aged 50 to 70, who were wrestling with their inner demons of prediabetes or type 2 diabetes. These unfortunate souls were divided into “early eaters” and “late eaters.” Spoiler alert: the late eaters had a glucose tolerance worse than a cat getting a bath!
They found that no matter how many kale salads you toss down your
How does meal timing influence glucose metabolism according to Dr. Rizzolo’s research?
**Interview with Dr. Díaz Rizzolo on Meal Timing and Health**
**Host:** Welcome, Dr. Rizzolo, and thank you for joining us today to discuss your fascinating study on meal timing and its impact on health.
**Dr. Rizzolo:** Thank you for having me! I’m excited to share our findings.
**Host:** Let’s dive right in. Your study reveals that eating more than 45 percent of daily calories after 5 p.m. can negatively affect glucose levels. Can you elaborate on why this timing is so crucial?
**Dr. Rizzolo:** Absolutely. Our research highlights that the body’s ability to process glucose is significantly diminished in the evening. As nighttime approaches, insulin production declines, and our cells become less sensitive to insulin. This means that consuming a large portion of our daily calories late in the day can lead to elevated glucose levels, which may pose serious health risks such as type 2 diabetes and cardiovascular diseases.
**Host:** That’s quite alarming. Many cultures, especially in Southern Europe, tend to have later dinners. What implications does your study have for those eating habits?
**Dr. Rizzolo:** Our findings suggest that shifting meal times earlier in the day could be beneficial, particularly for people who are overweight or already have prediabetes or type 2 diabetes. While late dinners might be a cultural norm, this study indicates that adjusting our eating schedule to consume the majority of our calories earlier could improve glucose metabolism and overall health.
**Host:** Interesting. Your study involved a small group of participants. What recommendations would you give to people interested in changing their eating habits based on your research?
**Dr. Rizzolo:** I recommend starting with breakfast and lunch as the main meals of the day. Ideally, people should aim to finish their dinner early—well before 5 p.m. Moreover, avoiding ultra-processed foods and high-carb meals in the evening can also support better glucose levels.
**Host:** It seems like finding a balance in what we eat, when we eat, and how much we eat is key.
**Dr. Rizzolo:** Exactly. While calorie intake and food quality are important factors, the timing of our meals is emerging as a critical element in maintaining our cardiometabolic health.
**Host:** Thank you, Dr. Rizzolo, for shedding light on this significant aspect of our daily routines.
**Dr. Rizzolo:** My pleasure! I hope this research encourages people to think seriously about their meal timing for better health outcomes.
**Host:** Thank you for joining us today, and we look forward to seeing how further research develops in this area.
