Research: Diabetics Who Eat Less Processed Food at Night May Live Longer

A study published in the Journal of Clinical Endocrinology & Metabolism found that meal times should be synchronized with our biological clock. Our body has a natural internal process that regulates the sleep cycle, repeating every 24 hours. The study found that the health of diabetics might improve if they consume certain foods at various times throughout the day.

"We discovered during the study that eating potatoes in the morning, whole grains in the afternoon, vegetables and dairy in the evening, and less processed meat at night is associated with better long-term survival in people with diabetes," said Dr. Qingrao Song from Harbin University School of Medicine, China. "Dietary guidelines and pre-planned eating habits for diabetics should incorporate optimal consumption times for foods in the future."

Researchers analyzed data from 4,642 people with diabetes from the National Health and Nutrition Examination Survey to assess their risk of dying from heart disease. They found that diabetics who ate potatoes or starchy vegetables in the morning, whole grains in the afternoon, and dark vegetables like green vegetables and broccoli with dairy in the evening were less likely to die from heart disease. Those who consumed a lot of processed meat in the evening had a higher likelihood of dying from heart disease.

Eating processed food, especially at night, leads to obesity and is considered a poor diet, loaded with sodium, sugars, and large amounts of trans fats, which can increase the risk of heart disease, stroke, and type 2 diabetes. Processed foods, mostly fast food, are also called "junk food" as they do not contain healthful ingredients and provide no nutritional value to our bodies. Particularly at night, when the body is inactive and requires beneficial and healthy food for proper digestion during sleep.

Furthermore, Prof. Weinstein added: "Some ways to prevent diabetes involve maintaining a healthy lifestyle, balanced nutrition, physical activity, and avoiding stress. Diabetics are advised to use a continuous glucose monitor without pricks, which helps diagnose sugar levels at any given moment and assists in composing a balanced diet tailored to each patient with a personal dietitian's recommendation."

The research team at Wolfson Hospital, led by Prof. Julio Weinstein, spent a decade studying the importance of meal timing among type 2 diabetics and reached similar conclusions. This research validated the words of Maimonides, the greatest Jewish physician of all time, more than 800 years ago: "Eat breakfast like a king, lunch like a prince, and dinner like a pauper." Skipping breakfast can lead to increased body weight and higher blood sugar levels.

Prof. Julio Weinstein is the head of the Diabetes Research Unit at Wolfson Hospital and a senior diabetes physician at the DMC medical center.