What is the best time for dinner and why?
01/19/2024 11:22 a.m.
The moment when each person feeds and what is consumed can influence general well -being.But with the maelstrom of current life, it can sometimes be difficult to follow adequate schedules to spend time to adequate diet.
"Our schedules prevent us from dinner at a reasonable time," warned the nutrition specialist at the United States Cleveland Clinic, Julia Zumpano.“It leaves us scrambled to know what to eat and what can we choose on the march.In some cases, it can lead to disorderly feeding patterns. ”
Early dinner helps lower the risk of obesity, type 2 diabetes, and cancer.
Based on different scientific studies, nutrition experts agree that you must have dinner at least two hours before bedtime.
"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 blood sugar through the clouds.In fact, people who have dinner before say that they sleep better.
"Early dinner has health benefits," Gabriela Saad, a Bachelor of Nutrition and member of the Food Research Group of the Argentine Nutrition Society (SAN), told Infobae."In the case of people with gastroesophageal reflux -especially -they should have dinner at least 2 hours before going to sleep, to reduce symptoms," he said.
Also people with diabetes or insulin resistance should go for a walk after dinner and other meals."Walking after early dinner helps glyce control," said Ms. Saad.
"It must also be borne in mind that to have a healthy life you have to adopt habits that allow them to be sustained over time, including food schedules and physical activity," he said.
Satchidananda Panda, professor at the Salk Institute for Biological Studies, of the United States, has conducted several studies related to food and the time it is done, and considers that the most important factor in the calculation of the dinner time is melatonin, the hormone that tells the human organism that it is time to sleep.
Melatonin begins to climb about three hours before going to bed.It also tells the pancreas to reduce insulin production.If the person has a peak of sugar after eating late, the body costs more regular blood sugar, according to Panda.
Therefore, to dinner later, it could increase the risk of diabetes and other metabolic disorders.According to Professor Panda, the ideal time for dinner is three to four hours before bedtime.
Of course, the type of food that is consumed also imports.Those that are slower digestion, such as meat, keep the body satiated for a longer time.
Another inconvenience that can bring the late dinner is that it can make the body store more fat and reduce leptin levels, which is the hormone that tells your brain when it is full.This was revealed by a study of researchers at Brigham and Women’s hospital in Boston and the University of Chicago, in the United States
The study was published in the magazine Cell Metabolism.The scientists made a randomized, controlled and crossed essay to determine the effects of eating soon in front of eating early, rigorously controlling the intake of nutrients, physical activity, sleep and exposure to light.
They discovered that eating late increased the level of hunger and altered the regulatory hormones of appetite.In addition, late food intake reduced energy expenditure during vigil.The gene expression analysis of adipose tissue showed that eatinglate altered the roads involved in lipid metabolism.
"These findings show converging mechanisms for which to eat late can result in a positive energy balance and a higher risk of obesity," the authors wrote.
In other works they have indicated the importance of eating early to lower the risk of diabetes.One of them was published in the Endocrine Journal magazine by Japan researchers, who showed that people with type 2 diabetes who had dinner after 8 at night had a worse blood sugar control.
Recently, researchers from Spain and France discovered that the schedule in which both breakfast is held in the morning and dinner can also be conditions for the development of diabetes.They published the finding in the International Journal of Epidemiology.
The work was carried out by scientists from the Institute of 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, as Infobae reported on July 13.
The results show that not only the content and amount of what is consumed matters.It is also key to meals schedule, a finding that is part of the so -called "chrononutrition", which is the association between food, circadian rhythms and health to prevent type 2 diabetes and other chronic diseases.
"Dinner should be done before 7 pm to reduce the risk of diabetes"
If a late dinner is performed (after 10 at night), the risk of having diabetes is increased.Therefore, the researchers suggested that dinner should be before 7 pm, a practice that could also help disease prevention.
The same group of researchers had already done a previous study that had also shown benefits of early dinner.When the risk of breast or prostate cancer is lowered.
01/19/2024 11:22 a.m.
@fer - Diabetes Tipo 1 desde 1.998 | FreeStyle Libre 3 | Ypsomed mylife YpsoPump + CamAPS FX | Sin complicaciones. Miembro del equipo de moderación del foro.
Co-Autor de Vivir con Diabetes: El poder de la comunidad online, parte de los ingresos se destinan a financiar el foro de diabetes y mantener la comunidad online activa.
Totally agree.If I fall asleep with the glucose level a little high, the next day I see with the sensor that I have kept for a long time with high blood glucose.
01/19/2024 11:38 a.m.
DM1 desde octubre de 2019 | Toujeo + Fiasp | FreeStyle | febrero 2023: HbA1c 5,7
According to my nutritionist, dinner must be done 2 hours or 1.5 hours before sleeping.
01/19/2024 8:51 p.m.
Resistencia a la insulina/Intolerancia los carbohidratos
Vildagliptina 50 mg C/24
For me less than 2 hours it is very fair to be calm with the glucose level, usually I leave about 3 or 4 hours of margin.
01/19/2024 9:30 p.m.
@fer - Diabetes Tipo 1 desde 1.998 | FreeStyle Libre 3 | Ypsomed mylife YpsoPump + CamAPS FX | Sin complicaciones. Miembro del equipo de moderación del foro.
Co-Autor de Vivir con Diabetes: El poder de la comunidad online, parte de los ingresos se destinan a financiar el foro de diabetes y mantener la comunidad online activa.
I usually correct a lot with fast, dinner and any food ... with a little risk of passing.But I prefer that to be up to all night
01/19/2024 9:38 p.m.
Lately when I'm going to bed (23:30) I am in hiccups or almost.With clean teeth I have to throw the body something frugal that does not upload me too much, because I dare not sleep in 65-70-75.The consequence is that I cannot relax, I stay in alert mode and I can't sleep the necessary hours (the alarm sounds at 6:45).Diabetes giving by bag, as always.
01/19/2024 11:10 p.m.
LADA desde septiembre de 2021
Toujeo y Fiasp
Aprendiendo
salad said:
lately when I'm going to bed (23:30) I am in hypo or almost.With clean teeth I have to throw the body something frugal that does not upload me too much, because I dare not sleep in 65-70-75.The consequence is that I cannot relax, I stay in alert mode and I can't sleep the necessary hours (the alarm sounds at 6:45).Diabetes giving by bag, as always.
Well, if you get off too much you have the alarms, right?
01/20/2024 12:30 a.m.
Well, I already know the main cause of my DM2: go to bed just after dinner and also, a consequence of my insomnia, frequently get up to the fridge to continue eating.
And prostate cancer tip ...
One question, what are the recommendations in relation to breakfast?Because the article says it is also important, but does not give any guidelines
01/20/2024 10:51 p.m.
Diabetes tipo 2 desde 2014, 850 mg de Metformina al día, neuropatía periférica desde 2020
Well, as it is not for breakfast ... because I always have a half past seven, eight, not later that I have evaluation or medical one and it is forced, but normally before 9 I have finished dinner andUntil 10 minimum I do not go to bed ... breakfast is another story, because we do not get along especially (we do not go, directly, I don't like breakfast and get rid of it if I dare to take it...
01/21/2024 12:28 a.m.
Diagnosticada de DM en enero de 2019, con tres generaciones (yo sería la cuarta) de diabéticos tipo 1 en la familia
En principio DM2 por resistencia a la insulina asociada a SOP (sin tener en cuenta los antecedentes familiares)
De momento, solo con Forxiga y Rybelsus (7mg) por la mañana
La glucosa hace lo que le da la gana
Ultimas Hemos: 7,2 (26/12/2023); 6,7 (12/2/2023, al mes de empezar con Rybelsus 3mg)
Última hemo: 6
I make that fatal.Ceno between 9:30 p.m. to 22:00.Very late.But I can't stretch time anymore.There are days that I leave the gym past nine.I lie at 23:30 or a little later and, of course, I do not reach the highly recommended 7 hours of sleep.
Breakfast at 10:30 and about 15:30.And so it will be until I retire, I do not see another way to fit the working hours with the training
01/21/2024 9:23 a.m.
LADA desde septiembre de 2021
Toujeo y Fiasp
Aprendiendo
I try to have dinner as soon as possible but before 9 impossible.
If I am at work tomorrow, I enter at 8 and leave at 3 and if it is afternoon, from 1 to 8. So breakfast, soon, lunch around 4 and how I try to go to the gym in the afternoon because I arrivedhome at 9. It is what there is.
If I have ever told me that I can do a dinner snack at 7 before going to the gym, but I don't find that.
01/21/2024 1:42 p.m.
phosphorero said:
One question, what are the recommendations in relation to breakfast?Take a look at this theme @fosphorero I think it can help you with doubt.;)
01/21/2024 1:51 p.m.
@fer - Diabetes Tipo 1 desde 1.998 | FreeStyle Libre 3 | Ypsomed mylife YpsoPump + CamAPS FX | Sin complicaciones. Miembro del equipo de moderación del foro.
Co-Autor de Vivir con Diabetes: El poder de la comunidad online, parte de los ingresos se destinan a financiar el foro de diabetes y mantener la comunidad online activa.