late night eating glucose imbalance health risks

Late-Night Calories: Study Links Evening Eating to Glucose Imbalance and Health Risks

Scientific Validation of Early and Light Dinner Belief

While it has long been suggested that an early and light dinner is preferable, research conducted by Universitat Oberta de Catalunya (UOC) and Columbia University offers scientific validation for this belief.

Key Findings of the Study

A study published in Nutrition & Diabetes reveals that consuming over 45% of daily calories after 5 p.m. correlates with elevated glucose levels, posing health risks irrespective of weight or body fat.

Research Led by Dr. Diana Díaz Rizzolo

Dr. Diana Díaz Rizzolo, a postdoctoral researcher and Faculty of Health Sciences member at UOC, led the study conducted at Columbia University's Irving Medical Center in New York.

Impact of Elevated Glucose Levels on Health

"Prolonged elevation of glucose levels can lead to several health concerns, including an increased likelihood of developing type 2 diabetes, heightened cardiovascular risk from glucose-induced vascular damage, and chronic inflammation that exacerbates both cardiovascular and metabolic harm," explained Díaz Rizzolo.

Traditional Beliefs on Late-Night Eating and Weight Gain

Experts had long attributed weight gain to late evening meals, associating it with poor dietary decisions like consuming ultra-processed foods, driven by hormonal imbalances caused by eating outside daylight hours.

Meal Timing's Impact on Glucose Metabolism

This study's significance stems from its demonstration that meal timing alone can adversely affect glucose metabolism, independent of daily caloric intake, body weight, or fat levels.

Comparison of Late Eaters vs. Early Eaters

This study examined 26 individuals aged 50 to 70 with overweight or obesity and prediabetes or type 2 diabetes. Participants were grouped as early eaters, who consumed most calories earlier in the day, and late eaters, who consumed 45% or more of their calories post-5 p.m., to assess differences in glucose tolerance.

Eating Patterns and Glucose Tolernace

The participants consumed equivalent meals and calories, differing solely in timing, and used a mobile application to document their eating habits in real time.

Key Conclusions on Late-Eating and Glucose Tolerance

The key conclusion of the study is that late eaters exhibited lower glucose tolerance, independent of body weight or dietary compositions. Additionally, they were found to consume larger portions of carbohydrates and fats in the evening.

Understanding the Body's Glucose Metabolism at Night

Díaz Rizzolo, an expert in obesity, diabetes, and aging, clarified that the body's glucose metabolism is less efficient at night, as insulin secretion decreases and cells become less sensitive to the hormone due to the circadian rhythm, which is regulated by a central brain clock in sync with day and night cycles.

The Impact of Meal Timing on Overall Health and Metabolic Function

The study brings forward a crucial finding about how the timing of meals affects health. "Personal nutrition decisions have traditionally been based on two factors: how much food we consume and what foods we choose. This research, however, highlights the increasing importance of when we eat for maintaining cardiometabolic health," said Díaz Rizzolo.

Recommendations for Healthier Meal Timing

In light of the study's results, which call for cautious interpretation and additional research to deepen understanding, the researcher recommends eating primarily during daylight hours. "The bulk of calorie intake should occur at breakfast and lunch, rather than at teatime or dinner," Díaz Rizzolo stated. She further advises steering clear of ultra-processed foods, fast food, and carbohydrate-heavy meals, especially at night.

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