Dinner After 5 P.M.? It May Be Hurting Your Health

A groundbreaking study published in the open-access journal Nutrition & Diabetes has found that consuming more than 45% of daily calorie intake after 5 p.m. can lead to an increase in glucose levels, with severe consequences for health.

Researchers at Columbia University's Irving Medical Center and the Universitat Oberta de Catalunya (UOC) led by postdoctoral researcher Dr. Diana Díaz Rizzolo, discovered that eating late due to "fancy" evening hours may contribute to weight gain through overeating on junk food or sweet treats, but the study shows there's a bigger issue at play.

"Our research has found that the time of day when meals are eaten can in itself have a negative impact on glucose metabolism," said Dr. Díaz Rizzolo. "We found that late eaters had a poorer tolerance to glucose levels, regardless of their weight or diet composition."

The study included 26 participants aged between 50 and 70 who were either overweight or obese and had prediabetes or type 2 diabetes. The participants were divided into two groups: early eaters and late eaters. While both groups consumed the same amount of calories and foods, the difference lies in their meal timing.

The researchers found that the participants who ate late (after 5 p.m.) showed a surge in glucose levels during the evening hours. They also tended to consume more carbohydrates and fats after dinner, which worsened their glucose intolerance.

"We discovered that the body's ability to metabolize glucose declines at night due to reduced insulin secretion and declining cell sensitivity," elaborated Dr. Díaz Rizzolo.

So what does this study mean for you? The researchers recommend eating during daylight hours and focusing on whole foods like fruits, vegetables, meat, and dairy instead of relying on ultra-processed products, fast food, or carbohydrates-rich foods.

For the sake of good health, it's crucial to adopt a balanced lifestyle that prioritizes timing. "Until now, personal nutrition decisions have mainly focused on calorie intake and food choices," said Dr. Díaz Rizzolo. "Now we know that meal timing is also vital for maintaining healthy blood glucose levels."

Following this groundbreaking study's advice will help individuals aim towards achieving Sustainable Development Goal (SDG) 3, Good Health and Well-being.

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