The debate between early and light dinner is long-standing. For years, experts have recommended not eating after sunset if you want to shed extra kilos. A recent groundbreaking study from the Universitat Oberta de Catalunya (UOC) and Columbia University has claimed that consuming over 45% of daily calories after 5 pm significantly disrupts blood sugar regulation, increasing the risk of developing diabetes. Here’s everything to know about the study.
Having Dinner After 5 pm Can Have Serious Side Effects: Study
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The study published in Nutrition and Diabetes said that eating late at nightnot only challenges the body’s ability to metabolize glucose efficiently but also disrupts the function of insulinin the body.
According to Dr. Diana Díaz Rizzolo, one of the co-authors of the study, your body’s metabolic rhythmis linked tightly to the natural circadian cycle.
She elaborated, “The body’s ability to metabolise glucoseis limited at night, because the secretion of insulin is reduced, and our cells’ sensitivity to this hormone declines due to the circadian rhythm, which is determined by a central clock in our brain that is coordinated with the hours of daylight and night.”
Protocols of the Study
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The study was centred around 26 individuals between the ages of 50 and 75. The participants were particularly overweight or diagnosed with prediabetes or type 2 diabetes. They were split into two groups—early eaters and late eaters. They consumed identical meals with the same caloric intake but at different times.
The results showed that late eaters had elevated glucose levels, signaling poorer glucose tolerance.
5 Negative Effects of Eating Late in the Day
According to the aforementioned study, consuming more calories in the evening and night can lead to increased risk of developing type 2 diabetes. Know all about the serious health effects of eating after 5 pm:
1. Weight gain
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According to a separate study by Harvard University, eating calorie-dense, processed foodsin the evening and at night can lead to fat accumulation and weight gain. It also said that eating late slowed down calorie burning, promoted fat storage, and reduced fat breakdown.
2. Disturbances in sleep
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Eating late at night can disrupt your body’s natural circadian rhythm, making it harder to fall asleep. Digesting foods requires energy. It can raise your metabolism, making it even more challenging for your body to wind down for a peaceful night’s sleep.
3. Digestion issues
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Eating late at night raises the risk of digestive discomfortlike acid reflux, indigestion, gas and bloating. Lying down soon after eatingcan worsen these symptoms, as gravity is not as effective in keeping the food in your stomach from flowing back up into the oesophagus.
4. Increased risk of chronic diseases
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Many studies have indicated towards the increased risk of chronic diseasesif you are in the habit of eating late at night. Disrupted sleep routine, weight gain, and poor metabolic function resulting from late-night eating can contribute to chronic diseases such as heart disease, stroke, and certain cancers.
5. Poor mental health
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Eating late at night usually leads to poor sleep quality. When you haven’t had enough quality sleep, you are more likely to get irritable and moodythe next day. This could impact your productivity, social interactions and general drive to do things. These things could contribute to poor mental healthin the long run.
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