For many office workers, breakfast is often eaten in a hurry; lunch time is very short, almost takeaway or canteen matters; in the evening, overtime is a common thing, expect to eat a good meal after work to eliminate the fatigue of the whole day, and sometimes even want to order a milk tea to celebrate the successful completion. As a result, eating dinner later and later, more and more hearty has become a modern people's eating habit.
(Image source: Internet)
Not to mention how many calories are brought by late-night group skewers, spicy hot pots, the dining time for dinner alone is enough to make many people's already unhealthy bodies "worse".
A study published in JCEM showed that volunteers who ate dinner at 22:00 had peak glucose levels that increased by about 18 percent and burned fat overnight by 10 percent compared to volunteers who ate dinner at 18:00.
Effect of dinner on glucose and insulin levels at night and the next morning
(Image source: J Clin Endocrinol Metab)
After a period of observation, the researchers found that this "late-night supper" is more likely to cause normal people to have poor glucose tolerance at night, reducing fatty acid oxidation and fat mobilization. In the long run, it will promote fat accumulation – in layman's terms, it will make people obese.
If eating too late (in this case, dinner) only makes people add "two pounds of meat", it is harmless. However, recently, a research result published in the authoritative medical journal "Diabetes Care" shows that the dinner time is too late to cause insulin secretion defects, resulting in an increase in postprandial blood sugar and increasing the risk of diabetes! It is worth mentioning that this study is by far the largest randomized cross-over population-based study on dinner time and diabetes risk.
(Image source: Diabetes Care)
The study enrolled a total of 845 Spanish adults between the ages of 18 and 70, all with no history of diabetes and related drugs, and all participants were randomly divided into two groups, one was the "early dinner group (EE)," which was used to eating dinner 4 hours before bedtime, and the other was the "late dinner group (LE)," which was the habit of eating dinner 1 hour before bedtime.
After fasting for 8 hours, participants took glucose drinks on two separate nights to simulate dinner. Subsequently, the researchers tested the glucose tolerance of both groups of participants over a 2-hour period (once every 30 minutes), as well as differences between MTNR1B G allele carriers and non-carriers.
Experimental development mode
Surprisingly, eating dinner late resulted in a 6.7% decrease in insulin AUC (to assess islet β cell function) and an 8.3% increase in glucose AUC. That is, the later the dinner time, the lower the insulin level and the higher the blood sugar level.
Results of postprandial blood glucose and insulin levels at different dinner times
At the same time, the serum melatonin level in the late eating group was also 3.5 times higher than that in the early eating group. To further explore the relationship between melatonin, meal times, and glucose metabolism, the researchers examined the MTNR1B genotype of all subjects.
The researchers found that among the three genotypes (CC, CG, GG) of the MTNR1B gene, subjects with more G alleles had poorer glucose metabolism. This suggests that high expression of melatonin receptors impairs islet function, increasing postprandial blood glucose.
Postprandial blood glucose and postprandial insulin levels in subjects with different MTNR1B genotypes
All in all, insulin secretion deficiencies caused by "supper suppers" can lead to spikes in postprandial blood sugar, and this insulin secretion defect is most likely caused by elevated melatonin levels. At the same time, the G allele of the MTNR1B gene is a type 2 diabetes risk allele, and people who carry more G alleles are more likely to damage islet function due to supper.
In other words, can you eat diabetes after supper? So, for the sake of health, when exactly is it most correct to eat dinner?
From an endocrinological and digestive point of view, the best time to eat dinner should be 17:00 to 19:00, and meals should be avoided after 9 pm. At the same time, combining the results of international research on dinner time and diseases (such as coronary heart disease, stroke, cancer, etc.), it is found that most of them recommend that eating dinner before 7 pm is the healthiest for the body.
This is because after food enters the gastrointestinal tract, it takes about four hours to digest and empty from the stomach, so dinner is best eaten within 4 hours before bedtime. The average person calculates the best sleep time around 10 pm, and it is the best time to eat dinner before about 6 to 7 o'clock.
Therefore, you rice cooks, you should not only eat less for dinner, but also eat early! If you eat late due to overtime and other reasons, please step on your legs, don't rush to sleep, and then "lie flat" for the body to be better when the stomach is almost digested
Resources
[1] Interplay of Dinner Timing and MTNR1B Type 2 Diabetes Risk Variant on Glucose Tolerance and Insulin Secretion: A Randomized Crossover Trial. Diabetes Care 1 March 2022; 45 (3): 512–519. https://doi.org/10.2337/dc21-1314.
[2] Metabolic Effects of Late Dinner in Healthy Volunteers-A Randomized Crossover Clinical Trial. J Clin Endocrinol Metab. 2020 Aug 1;105(8):2789–802. doi: 10.1210/clinem/dgaa354.
Written by | Happy one
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Source| Metz Medicine