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Remember when your mom told you to eat dinner early? It turns out she might have been right all along. A new study from scientists at the Universitat Oberta de Catalunya (UOC) and Columbia University reveals how meal timing significantly affects our health, particularly our glucose levels. Published in Nutrition & Diabetes, an open-access journal from the Nature Group, the study suggests that consuming more than 45% of daily calories after 5 p.m. can raise glucose levels—posing potential health risks, regardless of a person’s weight or body fat percentage.
Meal Timing and Its Effect on Glucose
The research, conducted at Columbia University’s Irving Medical Center, examined 26 individuals aged between 50 and 70 who were either overweight or obese and had prediabetes or type 2 diabetes. These participants were divided into two groups: early eaters, who consumed the majority of their calories before evening, and late eaters, who had 45% or more of their daily calorie intake after 5 p.m.
Interestingly, the study found that late eaters had poorer glucose tolerance, even though both groups consumed the same amount of calories and similar types of foods. Late eaters also tended to consume larger portions of carbohydrates and fats in the evening, exacerbating the impact on their glucose metabolism.
The Science Behind Late Eating
According to Dr. Diana Díaz-Rizzolo, the study’s lead researcher and a postdoctoral researcher at UOC’s Faculty of Health Sciences, the body’s ability to metabolize glucose is diminished at night. This is due to a decrease in insulin secretion and reduced sensitivity to the hormone, driven by the circadian rhythm—the body’s internal clock, which is influenced by daylight and darkness.
“When we eat late, our bodies are less efficient at processing glucose,” explained Dr. Díaz-Rizzolo. “This can lead to long-term consequences such as an increased risk of developing type 2 diabetes, higher cardiovascular risk, and greater inflammation, all of which can damage blood vessels.”
Beyond Weight Gain: The Role of Meal Timing
For years, it was commonly believed that eating late primarily contributed to weight gain, mainly because people often turn to unhealthy, ultra-processed foods at night. However, this new study reveals that the timing of meals, not just the quantity or quality of food consumed, plays a crucial role in how our bodies process glucose.
This research opens the door to a broader understanding of how meal timing influences metabolic health, regardless of the amount or type of food eaten.
Cultural Considerations in Meal Timing
Meal timing also varies significantly across cultures, and this factor must be considered when developing dietary advice. For instance, in Mediterranean cultures, it is common to have the largest meal in the late afternoon, while Northern Europeans typically eat dinner earlier.
Dr. Díaz-Rizzolo suggests that tailoring dietary guidance to fit different cultural contexts could improve the effectiveness of health recommendations. “By considering cultural, environmental, and social factors, we can better promote healthier eating habits worldwide.”
Moving Towards Healthier Habits
This study underscores a new perspective in nutrition: the timing of meals may be just as important as what and how much we eat. Dr. Díaz-Rizzolo recommends that we focus on eating the majority of our calories during daylight hours, particularly at breakfast and lunch, and limit late-night eating.
She also advises avoiding ultra-processed foods and high-carb meals—especially at dinner—if we want to support better glucose metabolism and improve our overall health.
While further research is needed to fully explore the implications of these findings, this study offers valuable insights into the importance of meal timing in maintaining good cardiometabolic health.
In conclusion, a shift in our daily routines, with an emphasis on earlier, balanced meals, could be key to a healthier lifestyle. After all, it might not just be what we eat, but when we eat, that makes all the difference.
