Eating more than 45% of calories after five o’clock in the afternoon changes glucose levels

A study by Oberta de Catalunya (UOC) and Columbia University in the US, published openly in the Nature group journal Nutrition & Diabetes, found that eating more than 45% of the next day’s calories at five o’clock in the afternoon was associated with increased glucose levels. with the harmful consequences this entails on health, regardless of a person’s weight and body fat.

The study was conducted at Columbia University Irving Medical Center in New York City under the direction of postdoctoral fellow and physician Diana Diaz Rizzolo, professor of health research at UOC.

“High glucose levels that persist over time can have consequences such as an increased risk of developing type 2 diabetes, increased cardiovascular risk due to damage to blood vessels caused by high glucose levels, and increased chronic inflammation that worsens heart disease.” -vascular and metabolic disorders. ” says Diaz Rizzolo.

Until now, the main consequence of eating late was thought to be weight gain, which has been linked to the fact that people tend to make worse food choices at night, such as consuming more ultra-processed foods, as the hormones that regulate hunger and satiety change when we’re not adapting to the sundial.

Now, research shows that meal timing itself can negatively impact glucose metabolism, regardless of the number of calories consumed during the day and a person’s weight and amount of body fat.

The study included 26 participants aged 50 to 70 years who were overweight or obese, prediabetes or type 2 diabetes. The glucose tolerance of the participants was compared and they were divided into two groups: early eaters who consumed the most calories. before evening, as well as late eaters who ate 45% or more of their calories after five o’clock in the afternoon. Both groups consumed the same calories and foods throughout the day, they just did it at different times. Participants used a mobile app to record their meals in real time.

The main finding was that those who ate late had poorer glucose tolerance, regardless of their weight or diet composition. It was also observed that they tended to consume more carbohydrates and fats in the evening.

Diaz Rizzolo, a specialist in obesity, diabetes and aging, explains that “at night, the body’s ability to metabolize glucose decreases as insulin secretion and cell sensitivity to this hormone decrease due to the circadian rhythm determined by the central clock.” in the brain, which is coordinated with the hours of light and night.”

Thus, the study provides an important finding on the impact of meal timing on health. “Until now, nutrition personalization has been based on two main questions: how much to eat and what foods to choose. Thanks to this study, a new question is beginning to become important in cardiometabolic prevention: when to eat,” says Diaz Rizzolo. .

Based on the study, and with caution as more research will be needed to delve deeper into the topic, the researcher advises that meals should be consumed primarily during sunny hours of the day and that “the largest proportion of daily calories come from breakfast and lunch rather than snacks and dinner. Diaz Rizzolo also recommends avoiding ultra-processed foods, fast food and foods very rich in carbohydrates, especially at night.