Advertisement
Moving Your Dinner Up Just A Couple Of Hours Could Have Blood Sugar Benefits
Ashley Jordan Ferira, Ph.D., RDN is Vice President of Scientific Affairs at mindbodygreen. She received her bachelor's degree in Biological Basis of Behavior from the University of Pennsylvania and Ph.D. in Foods and Nutrition from the University of Georgia.
Does it sometimes feel like dinnertime just keeps slipping later and later into your evening routine? Well, a new study published in 1Nutrients1 has a case for keeping dinner early1—specifically, just a few hours earlier than you might be used to—and it has to do with blood sugar.
Why an earlier dinnertime may be better for blood sugar balance.
In a small randomized crossover study, the researchers had the 12 participants (10 women and two men) either eat dinner "late" at 9 p.m. or an "early" dinner at 6 p.m. and monitored their blood sugar levels by having the participants wear continuous blood-glucose-measuring devices. Blood sugar levels were recorded every 15 minutes.
The results? Eating dinner a simple three hours earlier demonstrated positive effects on blood sugar levels. The group that ate an earlier dinner showed lowered blood sugar levels throughout the night, compared to the later group—even when the meals were the same. They also noted that in the group that ate dinner later, the average blood sugar level three hours after eating was higher.
Researchers further found that the earlier dinner group had a "more significant" decrease in MAGE—which stands for Mean Amplitude of Glycemic Excursions and serves as a measure of glycemic variability. When compared to the later group, on Day 2 the early diners also reported feeling a greater "desire to eat, capacity to eat, and hunger" late at night (around 11 p.m.).
According to the researchers, this is the first study to conclude that eating dinner earlier in the evening can have a positive impact on glycemic control that evening and over the next day. Helping to manage glycemic control is beneficial for overall health, and while things like being conscious of the glycemic index of the foods we eat can help, this study is adding to knowledge of how timing affects blood sugar, too.
Advertisement
The importance of managing blood sugar balance.
Balanced and steady blood sugar levels are important because blood sugar can be a contributor to different chronic health conditions over time. In healthy people, this study demonstrated that adjusting your dinnertime by just a bit may help with this important health metric.
But really, eating dinner earlier can also positively affect other key health factors. For example, earlier evening meals mean you can get to winding down sooner, which could lead to better sleep. Plus, managing blood sugar can positively affect many health outcomes, and there are a number of strategies that can help with blood sugar balance—from adjusting diet to exercising regularly.
Bottom line: Blood sugar balance is important for your overall health. And eating a few hours earlier may just be a strategic tool worth using.
Watch Next
Enjoy some of our favorite clips from classes
Enjoy some of our favorite clips from classes
What Is Meditation?
Mindfulness/Spirituality | Light Watkins
Box Breathing
Mindfulness/Spirituality | Gwen Dittmar
What Breathwork Can Address
Mindfulness/Spirituality | Gwen Dittmar
The 8 Limbs of Yoga - What is Asana?
Yoga | Caley Alyssa
Two Standing Postures to Open Up Tight Hips
Yoga | Caley Alyssa
How Plants Can Optimize Athletic Performance
Nutrition | Rich Roll
What to Eat Before a Workout
Nutrition | Rich Roll
How Ayurveda Helps Us Navigate Modern Life
Nutrition | Sahara Rose
Messages About Love & Relationships
Love & Relationships | Esther Perel
Love Languages
Love & Relationships | Esther Perel
What Is Meditation?
Box Breathing
What Breathwork Can Address
The 8 Limbs of Yoga - What is Asana?
Two Standing Postures to Open Up Tight Hips
How Plants Can Optimize Athletic Performance
What to Eat Before a Workout
How Ayurveda Helps Us Navigate Modern Life
Messages About Love & Relationships
Love Languages
Advertisement
What Men Are Getting Wrong About Mental Health, From A Psychologist
Stephen B. Poulter, PhD
Your Grandma's Go-To Supplement Is Once Again Popular (For A Good Reason)
Molly Knudsen, M.S., RDN
What Men Are Getting Wrong About Mental Health, From A Psychologist
Stephen B. Poulter, PhD
Your Grandma's Go-To Supplement Is Once Again Popular (For A Good Reason)
Molly Knudsen, M.S., RDN