Answer:

Our bodies operate on a circadian rhythm that influences hormone secretion and nutrient absorption. Eating in sync with this natural rhythm, by avoiding late dinners, helps the body better absorb and process glucose.

Late-night eating impacts insulin sensitivity and blood sugar control. Insulin resistance occurs when the body doesn't respond effectively to insulin, the hormone that helps move glucose from the blood into cells. This can lead to elevated blood sugar levels, increasing the risk of type 2 diabetes and other metabolic disorders.

Eating too close to bedtime disrupts the circadian rhythm, reduces glucose metabolism, and can lead to higher morning blood sugar levels. Over time, this disruption can also affect appetite, cause sleep disturbances, create hormonal imbalances, and increase insulin resistance at night. Late-night eating contributes to a higher BMI and triglyceride levels, increasing the risk of metabolic syndrome, a condition often associated with insulin resistance.

People with diabetes should eat plenty of vegetables and limit starch in their dinner. Photo: Bach Duong

Eating on time, and before 7 p.m., allows the body's insulin-producing cells to rest and recover during the fasting state of sleep. This habit helps regulate the circadian rhythm and stabilize insulin levels. You should finish your dinner at least 2-3 hours before bedtime, ideally before 7 p.m., and avoid eating after 8 p.m. This gives the body enough time to digest food and stabilize blood sugar before sleep. It's also important to avoid nighttime snacking, especially on sugary or starchy foods that can cause sudden blood sugar spikes.

Most of your daily calories should be consumed during breakfast and lunch rather than dinner. This habit can significantly improve insulin sensitivity. For dinner, prioritize foods like salmon, leafy greens, mushrooms, tofu, and other vegetables to minimize the impact on blood sugar.

MSc. Dr. Vo Dinh Bao Van

Endocrinology - Diabetes Unit

Tam Anh General Clinic, District 7