A study conducted by researchers at the Open University of Catalonia in Spain revealed that consuming more than 45% of daily calories after 5 PM leads to changes in blood glucose levels, potentially causing severe health consequences. The study confirmed that these effects occur regardless of an individual’s weight or body fat percentage, supporting the common belief that having an early, light dinner is healthier.
Study Details
Published in the journal “Nutrition and Diabetes”, the study was conducted at the Irving Medical Center at Columbia University in New York, under the supervision of Dr. Diana Díaz Rizzolo, a researcher at the Faculty of Health Sciences at the Open University of Catalonia.
Dr. Díaz Rizzolo, as quoted by “EurekAlert!”, explained that high glucose levels for extended periods increase the risk of:
- Type 2 diabetes.
- Cardiovascular diseases.
- Chronic inflammation, which exacerbates metabolic and cardiovascular damage.
Impact of Meal Timing
While it was previously thought that late-night eating primarily led to weight gain due to poorer food choices, the study demonstrated that the timing of meals itself negatively affects the body’s ability to process glucose.
Study Design
The study involved 26 participants aged between 50 and 70 years, all of whom were overweight or obese and diagnosed with type 2 diabetes or prediabetes. Participants were divided into two groups:
- Early eaters: who consumed most of their daily calories before the evening.
- Late eaters: who consumed 45% or more of their daily calories after 5 PM.
Key Findings
- Late eaters exhibited weaker glucose tolerance, indicating their bodies were less efficient at processing glucose.
- These individuals were more likely to consume higher amounts of carbohydrates and fats in the evening.
Dr. Díaz Rizzolo highlighted that the body’s ability to handle glucose is limited at night due to circadian rhythms, where insulin secretion decreases, and cells become less sensitive to the hormone.
The Importance of Meal Timing
The study underscores that meal timing is now a third factor to consider alongside the quantity and quality of food. Dr. Díaz Rizzolo stated:
“With this study, the timing of meals has emerged as a significant new factor for cardiovascular and metabolic health.”
These findings provide scientific evidence supporting dietary recommendations that encourage eating earlier and opting for lighter meals to maintain long-term health.
