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Jun 24, 2023 · If you have diabetes, late-night snacks aren't necessarily off-limits — but it's important to make healthy choices. Late-night snacks add extra calories, which can lead to weight gain. And, if you snack after your evening meal — especially on foods with carbohydrates — you may wake up the next morning with a high blood sugar level.
- Overview
- What’s a shift worker to do?
•Researchers say eating at night can disrupt blood sugar levels and increase the risk of type 2 diabetes.
•Previous studies have shown that having meals in the evening can cause weight gain and increase the risk of cardiovascular disease.
•Experts say people who work night or overnight shifts should try to eat meals at as close to “normal” times as possible.
•They add that what you eat is also important, so making healthy food choices is essential.
Eating at night, out of sync with your body’s natural circadian rhythms, could put you at risk for diabetes, according to researchers from Brigham and Women’s Hospital in Boston.
That in itself isn’t new.
For people on a regular daytime work schedule, the advice here is simple: Stick to eating during the day, eat a balanced diet, and try to avoid late-night snacking.
But for the 23 million Americans who work late night or irregular shifts, the answer is not so simple.
Galina Kinel, a registered nurse based in New Orleans who has worked 7 p.m. to 7 a.m. shifts several days per week for years, said switching to eating meals during the day was difficult to do.
“If I didn’t sleep until at least 3 or 4 p.m. [after coming off shift], I would feel awful, so I think it would be difficult to eat during the day,” she told Healthline.
Here’s how she described her schedule:
“I would wake up around 4 and eat a light meal before coming into work, maybe a salad or small sandwich. I had a coffee around 7 p.m. and another one around midnight if I was lagging. My lunch would be around 1 to 2 a.m. and then I’d eat maybe a small snack around 4 to 5 a.m., because that’s when I would get sleepy.”
- Christopher Curley
May 9, 2024 · For example, if you eat dinner at 10 pm, wait until 10 am for breakfast. Several studies suggest that 12 hours is enough time for your body to start seeing benefits from intermittent fasting, like burning ketones instead of glucose. Learn how late-night eating affects your metabolic health
Aug 27, 2021 · Don’t make a habit of eating too late at night. Similarly, your last meal might be moved intentionally earlier too, say 5-6 p.m. A 2020 observational study at Johns Hopkins Bayview Medical Center found that adult subjects who ate late at night (10 p.m.) burned as much as 10 percent less fat when compared to those who ate an early (6 p.m.) dinner—and late eaters had almost a 20 percent ...
- Low-fat cheese and whole wheat/whole grain crackers. Low-fat cheese is a good source of protein, while whole-wheat crackers add dietary fibre. Choose a healthier type of unprocessed cheese for your bedtime snack.
- Vegetables and hummus. Non-starchy vegetables – such as carrot and celery sticks, cherry tomatoes and cucumber slices – are a great choice. They are very low in calories, fats and carbohydrates, and are full of vitamins and minerals.
- Sliced apple and peanut butter. Apples provide a range of vitamins, minerals and antioxidants, while peanut butter is rich in protein, fibre and healthier fat.
- Healthy nuts. Almonds, cashews and walnuts contain plenty of vitamins, minerals and healthier fats. They are also a good source of protein, which will help keep you feeling fuller for longer.
Mar 6, 2023 · “Studies on the safety and benefits of intermittent fasting with diabetes are limited, but a few have shown that it could be a good tool and non-medical treatment of diabetes,” she said. For example, a 2019 review concluded that intermittent fasting was helpful in weight loss for both type 1 and type 2 diabetes, but also warned of potential ...
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Sep 23, 2022 · Then, we discuss what the considerations are if you have diabetes. How eating late at night affects your body Blood sugar. There are some incidences where a late-night snack or late-night dinner before your bedtime is necessary. For example, if you find that you experience high blood sugar levels upon waking.
