The explanation of a specialist
“Our schedules prevent us from eating dinner at a reasonable time,” warned nutrition specialist at the Cleveland Clinic in the United States, Julia Zumpano. “It leaves us scrambling to know what to eat and what we can choose on the fly. In some cases, it can lead to patterns of disordered eating”.
What is the best time to have dinner?
Based on different scientific studies, nutrition experts agree that you should have dinner at least two hours before bedtime each day.
“An earlier dinner gives a good amount of time to digest food and allows blood sugar to rise and fall properly after dinner,” Zumpano explained. Thus, the person does not go to bed with a full belly or with blood sugar through the roof. In fact, People who eat dinner earlier often say they sleep better.
The explanation of Gabriela Saad, graduate in nutrition and member of the food research group of the Argentine Nutrition Society
“The early dinner has health benefits“explained Gabriela Saad, a graduate in nutrition and member of the food research group of the Argentine Nutrition Society (SAN). “In the case of people with gastroesophageal reflux -especially-, they should have dinner at least 2 hours before go to sleep, to reduce symptoms,” he explained.
Also People with diabetes or insulin resistance should go for a walk after dinner and the other meals. “Walking after an early dinner helps control blood glucose,” said Ms. Saad.
“We must also keep in mind that to have a healthy life we must adopt habits that can be sustained over time, including eating schedules and physical activity,” he said.
Scientific studies related to food
Satchidananda Pandaprofessor of Salk Institute for Biological Studiesfrom the United States, has carried out several studies related to eating and the time in which it is done, and considers that the most important factor in calculating dinner time is melatonin, the hormone that tells the human body to it is time to sleep.
yakiniku- food.jpg
The melatonin It starts to rise about three hours before going to bed. It also tells the pancreas to reduce insulin production. If the person has a sugar spike after eating late, the body has a harder time regulating blood sugar, according to Panda.
The perfect time according to Professor Satchidananda Panda
Therefore, when dining later, I could increase the risk of diabetes and other metabolic disorders. According to Professor Panda, the ideal time to have dinner is three to four hours before bedtime.
Of course the type of food that are consumed also matter. Those that digest more slowly, such as meat, keep the body satiated for longer.
The downside of having a late dinner
Late dinner can bring the inconvenience that can cause the body to store more fat and reduce leptin levels, which is the hormone that tells your brain when you are full. This was revealed by a study by researchers from Brigham and Women’s Hospital in Boston and the University of Chicago, United States.
The study was published in the journal Cell Metabolism. lThe scientists did a randomized, controlled and crossover trial to determine the effects of eating late versus eating early, rigorously controlling nutrient intake, physical activity, sleep, and light exposure.
The study of scientists
They discovered that eating late increased hunger level and altered appetite-regulating hormones. Furthermore, late food intake reduced energy expenditure during wakefulness. Gene expression analyzes of adipose tissue showed that late eating altered pathways involved in lipid metabolism.
“These findings show convergent mechanisms by which eating late can result in a positive energy balance and a increased risk of obesity”the authors wrote.
Other scientific studies
In other works they pointed out the importance of eat early to lower the risk of diabetes. One of them was published in the magazine Endocrine Journal by researchers in Japan, who showed that people with type 2 diabetes who ate dinner after 8 p.m. had worse blood sugar control.
Recently, researchers from Spain and France discovered that the time in which both breakfast in the morning and dinner are made They can also be conditions for the development of diabetes. They published the discovery in the magazine International Journal of Epidemiology.
The work was carried out by scientists from Institute for Global Health (ISGlobal)in Spain, and the Statistics and Epidemiology Research Center of the University of Paris in France. They took into account more than 100,000 participants.
The results
The results show that not only the content and quantity of what is consumed matters. Also meal times are keya finding that is part of the so-called “chrononutrition”, which is the association between diet, circadian rhythms and health to prevent type 2 diabetes and other chronic diseases.
If you have a late dinner (after 10 pm), the amount is increased. risk of having diabetes. Therefore, the researchers suggested that dinner should be before 7 p.m., a practice that could also help in preventing the disease.
The same group of researchers had already done a previous study that had also shown benefits of early dinner. The earlier you eat dinner, the risk of breast or prostate cancer is lowered.
Source: Ambito
I am an author and journalist who has worked in the entertainment industry for over a decade. I currently work as a news editor at a major news website, and my focus is on covering the latest trends in entertainment. I also write occasional pieces for other outlets, and have authored two books about the entertainment industry.
