To prevent diabetes, eat earlier and less for dinner
Reporter Dong Chao
Some people eat more than just dinner,
It was late.
Research has shown that changes in meal timing appear to affect metabolic changes, as well as postprandial blood sugar increases. For people with diabetes, melatonin levels are also a factor in addition to mealtime.
Melatonin is a hormone secreted in large amounts at night or in low light, and its main function is to regulate the sleep-wake cycle.
So, how do the melatonin receptor gene and dinner time affect an individual’s blood sugar control?
Recently, a study conducted by a collaborative research team from the United States and Spain, led by scholars from Harvard Medical School, Massachusetts General Hospital and Brigham and Women’s Hospital, shows that eating too late for dinner increases diabetes risk.
1
Late dinner and poor blood sugar control
The study included 845 18D70-year-old participants with no history of diabetes. The mean age of all participants was 38 years, and 71% were women. Their average body mass index (BMI) was 25.7, and 18 percent of them were obese.
The survey found that participants typically had dinner at 21:38 and went to bed at 0:32. The study required all participants to undergo two oral glucose tolerance tests with dinner 1 hour before bedtime, dinner 4 hours before bedtime, and a glucose tolerance test the next day (ensuring 8 hours after fasting).
The results found that the average serum melatonin value of eating dinner 1 hour before bedtime was 3.5 times higher than that of eating dinner 4 hours before bedtime; insulin levels decreased, and the area under the curve of eating dinner 1 hour before bedtime Compared with eating dinner 4 hours before bedtime, it decreased by 6.7%; blood sugar level increased, and the area under the glucose curve of eating dinner 1 hour before bedtime increased by 8.3% compared with eating dinner 4 hours before bedtime.
This study confirms that eating too late can affect insulin secretion, leading to insufficient insulin secretion and impaired glucose tolerance. For the general population, it may be wise to avoid eating for at least two hours before bedtime, and the findings are important for developing strategies to prevent type 2 diabetes, the researchers noted.
2
Overeating dinner can lead to abnormal blood sugar
A growing body of research has found that a hearty dinner is a chronic “killer” of health. A new study analyzed the relationship between the amount of breakfast and dinner eaten and the risk of developing type 2 diabetes.
The researchers included dietary data of 11,153 adults in the China Health and Nutrition Survey (1997D2011) and divided them into five grades based on the difference in energy and macronutrient intake between dinner and breakfast To explore the relationship between dietary intake at different times and the incidence of type 2 diabetes. It found that eating more energy, protein and fat at dinner increased the risk of developing type 2 diabetes compared to breakfast. Researchers believe that eating too much dinner, which accounts for too much of a day’s calories, can increase the risk of diabetes in healthy people. If you eat too much dinner for a long time, it will repeatedly stimulate the secretion of insulin, which will easily lead to abnormal blood sugar and increase the risk of diabetes.
3
Eat dinner 70% full, increase the intake of vegetables and beans
Diabetes prevention also starts with three meals a day,
Especially dinner.
So, what exactly should you eat for dinner?
Fan Zhihong, an associate professor in the Department of Nutrition and Food Safety, School of Food Science, China Agricultural University, pointed out in his book “Fan Zhihong: My Healthy Home Cooking” that the ideal situation is to eat dinner at least 3 times before bedtime. Hour. After 3 hours of eating, there is not much food left in the stomach, which will not affect the quality of sleep at night. A normal dinner should be eaten until 70% full.
The so-called seven-point fullness means that the stomach has not yet felt distended, there is no burden, the appetite has weakened, and I habitually want to eat a few more bites. But if I took the food away at the time, I didn’t feel sorry, and I didn’t feel hungry before going to bed at night.
As for the ingredients for dinner, most of the time it shouldn’t be greasy. Fat steak, braised pork, etc. are actually not suitable for eating more at dinner. In contrast, those ingredients that are not easy to eat at breakfast and lunch are more worth adding to the menu at dinner, such as vegetables, beans and potatoes. Using them to replace rice and steamed bread can not only improve satiety, but also prevent many diseases.
The pictures in the text are from the Internet
Editor || Dong Chao Wan Tao
Director on duty || Fan Hongbo