NEW YORK: A recent study has unveiled that consuming more than 45% of daily calories after 5 p.m. could significantly elevate blood sugar levels, particularly in older adults with prediabetes or early type 2 diabetes. Conducted by researchers from Universitat Oberta de Catalunya in Barcelona and Columbia University in New York, the findings shed light on how meal timing impacts glucose metabolism, irrespective of weight or total calorie intake.
Late eaters in the study, who consumed nearly double the calories after 5 p.m. compared to early eaters, displayed markedly higher blood glucose levels during oral glucose tolerance tests. This alarming trend persisted regardless of body weight or diet composition, highlighting a direct link between late-night eating and poor glucose tolerance. Experts warn that these patterns could lead to chronic inflammation, cardiovascular issues, and a heightened risk of developing type 2 diabetes over time.
Medical professionals attribute this phenomenon to the body’s natural circadian rhythms. Insulin resistance peaks at night due to reduced pancreatic activity, making late-night calorie intake particularly harmful. "Eating late at night when the body doesn’t need energy results in fat storage, increasing diabetes risk," explained Dr. Nate Wood of Yale School of Medicine.
As the festive season looms, experts urge caution against indulgent evening meals. They recommend lighter dinners with minimal carbohydrates and healthier proteins and fats. Avoiding desserts, alcohol, and sugary foods in the evening can optimize insulin sensitivity and improve sleep quality, both critical for maintaining metabolic health.
The study’s findings also underscore the importance of consistent sleep schedules to balance appetite and glucose metabolism. Experts suggest aligning meal timings with the body's active metabolic window, typically between 10 a.m. and 5 p.m., for better long-term health outcomes.