A recent study has found that eating late in the day, specifically consuming 45% or more of daily calories after 5 p.m., is linked to worse glucose tolerance. This research, conducted by a team from Columbia University Irving Medical Center, focused on the impact of late eating on glucose metabolism in individuals with overweight or obesity and prediabetes or type 2 diabetes. The study highlights how late eating habits can negatively affect the body’s ability to process glucose, potentially worsening blood sugar control in those at risk for diabetes.
The study included 26 adults who were either diet- or metformin-controlled for prediabetes or type 2 diabetes. The participants were categorized into early and late eaters based on their eating patterns, with late eaters consuming a significant portion of their daily calories after 5 p.m. While both groups had similar anthropometrics (body measurements such as weight and height) and daily energy intake, late eaters consumed more carbohydrates and fats after 5 p.m. compared to their early-eating counterparts.
Despite no differences in fasting glucose, insulin, or C-peptide levels between the two groups, late eaters showed higher glucose concentrations following an oral glucose tolerance test. These results were adjusted for factors such as body weight, fat mass, energy intake, and diet composition. Notably, when participants with type 2 diabetes were excluded from the analysis, the glucose differences between early and late eaters persisted, particularly at the 30- and 60-minute marks after glucose consumption.
The findings suggest that late eating may lead to prolonged glucose spikes after meals, which can contribute to poorer glucose tolerance over time. The study emphasizes that the timing of calorie intake, especially when meals are consumed later in the evening, can have a significant impact on glucose metabolism, even if overall calorie consumption remains the same.
The researchers noted that late eating is often associated with a higher intake of carbohydrates and fats, which could exacerbate postprandial (after-meal) glucose excursions. These elevated glucose levels after meals are a known risk factor for the development of type 2 diabetes and other metabolic conditions. The study’s results underscore the importance of meal timing as a potential factor in managing blood sugar levels, especially for individuals at risk for diabetes.
This research adds to the growing body of evidence suggesting that not only the quantity and quality of food but also the timing of meals can play a critical role in metabolic health. It highlights the need for further exploration of how altering meal timing could serve as a strategy for improving glucose tolerance and preventing the progression of metabolic diseases like type 2 diabetes. For those at risk, shifting the timing of meals to earlier in the day may offer a simple yet effective intervention for better blood sugar control.
