Some of you have asked what I am listening to.

And what I am reading.

And watching.

So, before we get to a new reason I don’t eat large meals late at night, I’ll address those questions.

What I’m Listening To

My interests are eclectic.

I recently listened to the Little Desk versions of songs from the Icelandic Grammy-nominated singer-songwriter Laufey:

I am also listening to Doechii on the Little Desk.

The lead singer, Jaylah Ji’mya Hickmon (known professionally as Doechii), is an American rapper, singer, and songwriter.

Joyful.

What I’m Watching

I’m watching Light of My Lion on Netflix in Japanese (with subtitles).

Hiroto, a city hall employee, cares for his autistic brother Michito after their parents’ deaths.

Their lives dramatically change when they take in a young boy named Lion, who leads them into an unexpected and life-altering incident.

On to the subject of the day.

Large Meals After 5

There are several reasons that I avoid eating large meals late in the evening.

I prefer a longer time between my last and first meals of the day.

However, research suggests another good reason to avoid big meals late in the day: Large meals after 5 p.m. could increase one’s risk of type 2 diabetes.

The study, conducted by researchers in Spain and the United States, found this:

Consuming more than 45 percent of daily calories after 5 p.m. may negatively impact glucose tolerance, especially in those with pre-diabetes or early type 2 diabetes.

Study Details

To investigate the effects of late eating, researchers studied 26 participants aged 50 to 75 who were overweight or obese and also had pre-diabetes or type 2 diabetes. Researchers divided the subjects into two groups:

• “Early eaters” consumed most of their daily calories before 5 p.m.
• “Late eaters” consumed 45% or more calories after 5 p.m.

Both groups maintained these eating patterns for 14 days, consuming similar total calories and macronutrients (carbohydrates, proteins, and fats).

However, late eaters consume nearly twice as many calories after 5 p.m., with a higher intake of fats and carbohydrates.

Why?

I suspect that eating later in the day leads to weight gain because most people are much less active at night (and not active at all as they sleep).

If I eat late at night, I consume calories when my body does not need them.

For me, this activity translates to this:

I want my latest meal of the day to be the lowest carbohydrate (and simple carbohydrate) meal.

My metabolism is most active between 10 a.m. and 5 p.m., so I avoid very large meals outside of that window.

My Take: Study Consequences

While we know that late-night eating can contribute to weight gain due to a slower metabolism during sleep, new research reveals a more significant concern.

This study indicates that eating late, specifically consuming more than 45% of your daily calories after 5 p.m., can disrupt blood sugar regulation (glucose metabolism), regardless of weight or overall calorie intake.

This disruption can lead to:

• Increased risk of developing type 2 diabetes: Poor blood sugar control is a major risk factor.
• Higher cardiovascular risk: Problems with glucose metabolism can negatively impact heart health.
• Chronic inflammation: This can contribute to various health issues over time.

These findings highlight the importance of what we eat and when we eat for optimal health.

Make a slight shift in your diet habits and reap the benefits.