After a long and busy day, something is comforting about digging into food. However, experts say that dinner should be the lightest meal of the day. Owing to our hectic schedule, we end up doing the reverse of what is recommended, we eat light breakfasts and stuff ourselves at dinner. As a result of this unhealthy lifestyle, most of us are prone to several health issues, including obesity, risk of heart disease and blood sugar.
One of the easiest ways to keep your blood sugar and weight in check is to finish your dinner(and no snacking!) at least 2 to 3 hours before bedtime. Regardless of the calories in the food, eating late dinner causes high blood sugar levels and weight gain.
A good rule of thumb, is not to go more than three to four hours without eating. For example, if you eat lunch around noon, it would be a good idea to have a snack around 3 p.m. and dinner between 6 and 7 p.m.
If, however, you are prone to acid reflux or heartburn after eating, then you may benefit from an earlier dinnertime. People with type 2 diabetes may also benefit from an earlier dinnertime as later dinners can lead to diabetic complications, according to one study.
There are some major benefits of eating early dinner that you might want to consider:
1. Circadian rhythm alignment
Our bodies are wired to follow a circadian rhythm, which governs various bodily functions. Eating in sync with this rhythm may optimise digestion and metabolism, give rest to the digestive tract, allow the liver to rest and detox without over stressing it. This rest period also contributes to a healthier gut microbiome and improved digestion, says the expert.
2. Blood sugar control
Early dinner helps to enhance insulin sensitivity, which means your body’s cells become more responsive to insulin. This can help to regulate blood sugar levels more effectively and reduce the risk of insulin resistance, which can eventually lead to type 2 diabetes. Also, it can lead to reduced and more controlled insulin spikes after meals. This can prevent rapid and excessive fluctuations in blood sugar levels, supporting better overall glycemic control.
3. Improved sleep quality
Eating too close to bedtime can lead to disrupted sleep due to discomfort or indigestion. An early dinner allows your body to settle into a state of restfulness during the night, promoting better sleep quality, the expert tells Health Shots.
4. Heart health
Eating later in the evening, especially high-calorie and unhealthy foods, may negatively impact heart health. An early dinner, on the other hand, may contribute to better heart health by reducing the consumption of heavy, fatty foods before sleep.
5. Hormonal harmony
Our hormones, including insulin and cortisol, follow a daily rhythm. Eating earlier aligns with the body’s natural hormonal patterns, potentially supporting healthier metabolism and hormone regulation.
