Late night snacking leads to diabetes for these people Do you snack after dinner? If so, you might be at risk for developing diabetes. A new study has found that people who snack after dinner are more likely to develop diabetes than people who don't snack.
The study found that people who snack after dinner are 2.5 times more likely to develop diabetes than people who don't snack. The study also found that people who snack late at night are more likely to develop diabetes than people who don't snack.
If you're snacking after dinner, be sure to avoid foods that are high in sugar and carbohydrates. These foods will increase your risk of developing diabetes. Instead, try eating healthy snacks like fruit, vegetables and lean protein.
Let's talk about the when. So when should I eat? There is, speaking of genetics, there's a gene,
a melatonin receptor gene, MTNR1B, that has really been linked to elevated blood sugar
and diabetes, ultimately type 2 diabetes, if you eat too late at night. So for some,
eating too late at night, when sort of metabolism is starting to slow down,
gets you prepared for bed, is going to be a disaster regardless of the calories. There have
been plenty of newer studies, I wouldn't say plenty, but a few, a handful of studies on something
called early time restricted feeding, or ETRF for short, which is about finishing earlier in the day.
So even in a same caloric group, where one group ate their food in a 12-hour span and the other
in a much shorter six-hour span, ones that finished all the same calories and same dietary
protocol but finished earlier had 30% greater weight loss. So for some people, they're going
to have a very wonderful response to different eating windows and different time restrictions
if, again, weight loss or fat loss is the goal. At minimum, people should probably follow a 12-12
eating and fasting pattern in a 24-hour day, but the average American only goes nine hours without
eating. That means folks are eating all the way up until bedtime and then getting up and eating,
and really they'd get a better result if they flipped that and spent only nine hours eating
and 15 hours of not eating. What are some of the benefits? Digestive rest and assimilation,
and also less of an insulin response. Every time we eat, our body sends out insulin to
deal with that food. This would help us be more insulin sensitive and avoid type 2 diabetes down
the road. So let's get into...
