A recent study from the Universitat Oberta de Catalunya (UOC) and Columbia University brings a new perspective to the debate about the best time to have dinner. Research published in Nutrition and Diabetes emphasizes the importance of eating dinner early, ideally around 5 pm, to avoid the health risks associated with eating late at night.

Studies show that consuming more than 45 percent of daily calories after 5 pm can significantly disrupt blood sugar levels, increasing the risk of type 2 diabetes. Eating late at night disrupts the body’s glucose metabolism and insulin function, which are important for maintaining healthy blood sugar levels.

Dr. Diana Diaz Rizzolo, one of the study’s co-authors, explains the biological mechanisms:

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

The study included 26 participants aged 50 to 75 who were either overweight or had type 2 diabetes. The participants were divided into two groups and consumed the same food at different times – one group ate early and the other late. The results showed that those who ate later had increased glucose levels and decreased glucose tolerance. These findings underscore the metabolic harms of late-night eating.

Eating late is linked to several additional health risks besides diabetes:

Eating late at night often results in excess calorie consumption, which contributes to weight gain. Studies have shown that people who eat before bed tend to choose calorie-dense, less nutritious foods, exacerbating the problem.

Research shows that eating late can have a negative impact on heart health by increasing cholesterol levels, blood pressure and inflammation. These factors increase the risk of heart diseases over time.

Eating before sleeping can put pressure on the digestive system, causing problems like acid reflux, heartburn and indigestion. Lying down immediately after eating makes these conditions worse, as gravity no longer helps keep stomach acid in check.

4. Disrupted sleep patterns

Late night eating can hinder sleep quality. Eating late stimulates the digestive process, keeps the body active and disrupts 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. Impact on mental health

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

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