Studies suggest that the time of day you eat your evening meal can influence your health, specifically your blood glucose levels, regardless of what is on your plate. According to VeryWellHealth, insulin sensitivity changes throughout the day to align with the body's circadian rhythm.
However, when you eat could be more important than what you eat, although moderation is always recommended. VeryWellHealth explains that eating counter to these biological rhythms may lead to impaired glucose control over time.
Risks of Impaired Glucose Tolerance
According to Diabetes.co.uk, if you have impaired glucose tolerance, you face a much greater risk of developing diabetes and cardiovascular disease. Treating impaired glucose tolerance may help prevent diabetes development and lower the risk of cardiovascular disease.
Optimal Dinner Timing
Health experts say there is no universal exact time, but there may be a best time for each individual. VeryWellHealth shares that eating dinner more than two hours before bed may improve blood sugar control. They continue: "While there is no single perfect dinnertime for everyone, a randomised controlled study found that having dinner within two hours of bedtime impairs the body’s ability to regulate blood sugar after a meal."
The results suggest that avoiding dinner near bedtime may help support healthier glucose regulation by synchronising food intake with the body's natural circadian rhythms.
Study Findings on Early vs Late Dinners
A randomised crossover trial involving healthy adults using continuous glucose monitoring found that eating an early dinner at 6pm improved both 24-hour blood glucose control and lipid metabolism at breakfast the next morning, compared to eating an identical dinner at 9pm.
Another study showed that eating a late dinner at 10pm was associated with higher overnight blood glucose, higher insulin concentrations, and lower fatty acid oxidation in a group of healthy adults, compared with eating the same meal at 6pm.
According to a study published on the National Library of Medicine, consuming meals later in the day is associated with an elevated prevalence of metabolic disorders, while early time-restricted eating, such as having an early breakfast and an earlier dinner, improves levels of glucose in the blood and substrate oxidation. Circadian hormones, including cortisol and melatonin, interact with mealtimes and play vital roles in regulating metabolic processes.
These findings suggest that overall health may be improved by eating in sync with the body's natural clock, and by learning how to avoid impaired glucose tolerance, you may reduce your risk of diabetes and heart disease.
