Research has shown that consuming more than 45% of daily calories after 5 PM results in higher post-meal blood sugar levels compared to when this is not the case. The same results were observed even after considering diet composition, meal size, and body weight/body fat.

 

A research team from the University of Barcelona in Catalonia, Spain, and Columbia University in the United States analyzed 26 individuals aged 50 to 70. The participants...

▲Overweight ▲Obesity ▲Pre-diabetes ▲People with diabetes. Participants were divided into ▲Late dinner group (consuming more than 45% of daily calories after 5 PM) and ▲Early dinner group (consuming most of their daily calories before 5 PM). The total daily energy intake and nutrient composition were the same for each group.

The blood sugar measurement results showed that the late evening group had higher postprandial blood sugar levels compared to the control group. The difference in blood sugar levels between the groups was most prominent between 30 and 60 minutes after meals. This result was consistent regardless of participants' body weight, body fat percentage, or diet composition.

 

The research team analyzed that late-night eating suppresses glucose metabolism. The body's system operates according to a circadian rhythm, so during the evening, cell sensitivity decreases compared to daytime, and glucose metabolic capacity declines. When energy intake is concentrated late at night, post-meal blood sugar levels remain high throughout the night, affecting the circadian rhythm involved in glucose metabolism.

 

Furthermore, eating dinner late increases total caloric intake, leading to weight and body fat gain. This is because dinner generally consists of foods with higher carbohydrate and fat content compared to breakfast, resulting in higher energy density. Previous research by the team has shown that the later the meal, the lower the feeling of fullness, which results in higher daily caloric intake.

 

The research team stated, "Until now, diet composition and intake amount have been considered important factors in preventing diabetes, but now it is time to also consider the timing of meals," and added, "We plan to conduct further research to establish more detailed criteria."

 

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Always more dinner than lunch.

Eating foods that are even higher in calories

It is always a problem.