The debate around the best time to eat dinner has received a fresh perspective with a recent study from Universitat Oberta de Catalunya (UOC) and Columbia University. The research, published in Nutrition and Diabetes, emphasizes the importance of consuming dinner early, ideally around 5 PM, to avoid health risks associated with late-night eating.

The study reveals that consuming over 45 per cent of daily calories after 5 pm may significantly disrupt blood sugar levels, increasing the risk of type 2 diabetes. Late-night eating hampers the body’s glucose metabolism and insulin function, both critical for maintaining healthy blood sugar levels.

Dr Diana Díaz Rizzolo, one of the study's co-authors, explains the biological mechanism:

“The body's ability to metabolize glucose is limited at night because the secretion of insulin is reduced, and our cells' sensitivity to this hormone declines. This is due to the circadian rhythm, which is coordinated with natural daylight and night cycles.”

The study involved 26 participants aged 50 to 75, who were either overweight or had type 2 diabetes. The participants were divided into two groups and consumed identical meals at different times—one group eating early and the other late. Results showed that those eating later experienced elevated glucose levels and reduced glucose tolerance. These findings underscore the metabolic disadvantages of late-night eating.

Eating late has been associated with several additional health risks beyond diabetes:

Late-night eating often leads to the consumption of extra calories, contributing to weight gain. Studies have found that people who eat closer to bedtime tend to choose calorie-dense, less nutritious foods, further exacerbating the problem.

Research suggests that eating late can negatively impact heart health by increasing cholesterol levels, blood pressure, and inflammation. These factors heighten the risk of cardiovascular diseases over time.

Consuming meals close to bedtime can strain the digestive system, leading to issues like acid reflux, heartburn, and indigestion. Lying down soon after eating worsens these conditions, as gravity no longer helps keep stomach acid in check.

4. Disrupted Sleep Patterns

Late-night meals can interfere with sleep quality. Eating late stimulates the digestive process, keeping the body active and disrupting the production of melatonin, the hormone responsible for regulating sleep.

Several studies link late-night eating habits to a higher risk of obesity. The body's ability to burn calories decreases at night, causing excess calories to be stored as fat.

6. Mental Health Effects

There is evidence to suggest that irregular eating schedules, including late dinners, can affect mood and cognitive function. Poor sleep and metabolic disruptions may contribute to stress and anxiety.

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