Many people have a habit of eating dinner late, especially due to work or study pressure. Eating too late can affect blood sugar levels the following day. However, the extent of the impact depends on several factors.
Numerous studies show that eating dinner too late can increase average blood sugar levels over the next 24 hours. This phenomenon occurs even when total calorie intake and meal composition remain unchanged, according to the health website Healthline (USA).
To effectively control blood sugar, people should avoid eating late at night, prioritizing vegetables and protein first, followed by carbohydrates. PHOTO: AI
This suggests that eating dinner late results in less effective blood sugar control compared to eating earlier. Dinner is considered late when eaten after 9 PM.
One explanation for this phenomenon is the circadian rhythm. After 9 PM, the body prepares to enter a state of rest, and its ability to secrete and respond to insulin decreases compared to daytime. If you eat at this time, blood glucose levels will remain higher and for a longer period.
For healthy individuals, the glycemic impact of eating dinner late may not be as pronounced as in those with prediabetes or type 2 diabetes. However, even in healthy individuals, eating late can still lead to higher blood glucose and insulin spikes compared to eating earlier.
Additionally, some research evidence suggests that for people with prediabetes and diabetes, eating dinner late also affects their ability to regulate fasting blood sugar the following morning.
Therefore, people with blood sugar problems should prioritize eating dinner early. For example, if you go to bed at 11 PM, you should finish eating before 8-9 PM. This timeframe allows the body enough time to digest and stabilize blood sugar before bedtime. If you lie down immediately after eating, digestion slows down, and insulin sensitivity, which is already lower in the evening, becomes even less effective, potentially causing blood sugar to remain high throughout the night.
Besides timing, the amount of food eaten in the evening is also very important. You shouldn't concentrate the majority of your daily calorie intake at dinner. Ideally, dinner should only account for about 25% of your total daily calorie intake.
Regarding meal composition, prioritize adequate protein sources such as fish, lean meat, eggs, tofu, or plain yogurt. Carbohydrates can still be consumed, but in moderation, and slow-absorbing types like brown rice, sweet potatoes, or whole grains are preferred. If eating later than usual, reduce carbohydrate intake compared to your normal meal.
One helpful tip for better blood sugar control is to change the order in which you eat. Eat vegetables first, then protein, and finally carbohydrates. This helps slow the rise in blood sugar after a meal compared to eating carbohydrates right away, according to Healthline.