To avoid weight gain and control blood sugar… you should only eat ‘this much’ after 5 PM

 

A study has found that consuming more than 45% of daily calories after 5 p.m. leads to a greater rise in post-meal blood sugar levels compared to when it is not. The same results were obtained even after considering diet composition, meal size, and body weight and fat mass.

 

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

The participants consisted of overweight, obese, pre-diabetic, and diabetic individuals. Participants were classified into a late evening group (consuming more than 45% of daily calories after 5:00 PM) and an early evening group (consuming most of daily calories before 5:00 PM). The total daily energy intake and nutrient composition were identical for each group.

Blood glucose measurements showed that the late-dinner group had higher postprandial blood glucose levels than the control group. The difference in blood glucose levels between the groups was most pronounced between 30 and 60 minutes after the meal. This result was consistent regardless of the participants' weight, body fat mass, or diet composition.

 

The research team analyzed that eating late at night lowers glucose metabolism. Since the body's systems operate according to circadian rhythms, cellular sensitivity decreases and glucose metabolic capacity declines in the evening compared to the day. When energy intake is concentrated late at night, high post-meal blood sugar levels persist throughout the night, affecting the circadian rhythms involved in glucose metabolism.

 

Furthermore, eating dinner late increases total calorie intake, leading to weight and body fat gain. This is because dinner generally consists of foods with high energy density, containing more carbohydrates and fats than breakfast. Previous research by the team has shown that eating later reduces satiety, resulting in higher daily calorie intake.

 

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

 

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I always eat more at dinner than at lunch.

It is also the case that you end up eating something with higher calories.

It is always a problem, too.