A recent study by researchers from Universitat Oberta de Catalunya (UOC) and Columbia University has confirmed what many of us have heard from our mothers: eating dinner too late could be detrimental to our health. Published in Nutrition & Diabetes, the study provides compelling evidence that consuming more than 45% of daily calories after 5 p.m. can lead to higher glucose levels, potentially increasing health risks such as type 2 diabetes, cardiovascular disease, and chronic inflammation.
The study, conducted at Columbia University’s Irving Medical Center, focused on individuals between the ages of 50 and 70, all of whom were overweight or obese with prediabetes or type 2 diabetes. The participants were divided into two groups: early eaters, who consumed most of their calories before evening, and late eaters, who ate 45% or more of their daily intake after 5 p.m. Both groups consumed the same types and amounts of food, yet the timing of their meals showed a significant impact on their glucose tolerance.
Despite similar calorie intake, late eaters exhibited poorer glucose metabolism, a result not influenced by their weight or dietary composition. They also tended to consume more carbohydrates and fats in the evening, exacerbating the problem.
Dr. Diana Díaz-Rizzolo, a postdoctoral researcher at UOC and expert in obesity and diabetes, explained that the body’s ability to process glucose diminishes at night due to a natural circadian rhythm. During the evening, insulin secretion decreases, and cells become less sensitive to this hormone, making glucose metabolism less efficient.
Traditionally, late meals were believed to primarily cause weight gain, often due to the tendency to choose unhealthy, processed foods at night. However, this study reveals that the timing itself—rather than the types of foods consumed—plays a critical role in glucose regulation and overall metabolic health.
Cultural considerations are also important in this context. In some cultures, like the Mediterranean, dinner is the main meal of the day, while in Northern Europe, earlier evening meals are common. Adapting dietary guidelines to these cultural practices could improve health outcomes globally, as dietary habits vary widely.
Dr. Díaz-Rizzolo emphasized that the study introduces a new factor in cardiometabolic health: meal timing. Traditionally, nutrition advice has centered around “how much” and “what” to eat, but now “when” to eat is gaining attention. To optimize health, she suggests consuming the majority of daily calories during daylight hours, with breakfast and lunch being the primary meals, while limiting late-night eating.
In addition, she advises avoiding ultra-processed foods, fast food, and carbohydrate-rich snacks, especially in the evening. Although further research is needed, these findings highlight the potential health benefits of aligning eating habits with our body’s natural rhythms.
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