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Jun 24, 2023 · Late-night eating OK if you have diabetes. Late-night snacks aren't necessarily off-limits with diabetes, but healthy choices won't leave you with high blood sugar in the morning.
- 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
- 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 · 154 readers recommended. Do people with diabetes need to eat at regular intervals? Is late night snacking ok? What about intermittent fasting? Learn more about why timing matters when eating if you have diabetes. There is no easy answer to the question: “How many times should I eat in a day?”
Nov 7, 2022 · Recent research has shined a light on the mechanism behind how eating late at night is associated with weight gain and diabetes. Although the link between sleep, obesity and the time at which people eat is recognised, it is “poorly understood”, with research demonstrating that over nutrition can disrupt circadian rhythms and affect fat tissue.
Aug 27, 2021 · 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 higher blood sugar peak.
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Nov 29, 2022 · In fact, Eating dinner later in the evening could contribute to weight gain, and also set you up for potential health impacts like higher risk for heart disease, stroke, and diabetes. Here is what you need to know about how eating late at night impacts your health.
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related to: Is eating late at night bad for diabetes?Learn About Type 1 Diabetes and How it May Affect the Body. Read More Information Now. Understand the Stages of Type 1 Diabetes. Learn More Now.
HCPs: Discover Information About the 3 Different Stages of Type 1 Diabetes. Explore a Treatment Option Designed to Assist Patients with T1D.
