Introduction: “Light fasting,” a health concept centered around periodic fasting, has been gaining popularity globally in recent years. Advocates believe that by restricting the timing and quantity of food intake, one can effectively boost metabolism for purposes such as weight loss and slimming down. Under this concept, more and more people are trying to achieve their health goals by skipping dinner.
At the same time, a study from Peking Union Medical College Hospital provides strong support for the blood sugar control effects of “light fasting.” The study found that the dietary pattern of “no food after noon” can significantly improve blood sugar levels, which is undoubtedly encouraging news for diabetes patients.
Given the continuous rise in the prevalence of diabetes in China, how to control blood sugar levels reasonably has always been a focus of public attention. However, can skipping dinner really help in controlling blood sugar for those with high blood sugar?
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U.S. Study: Can an Empty Stomach at Night Lead to Longer Life? Is It Trustworthy?
Researchers at the Irving Medical Center of Columbia University in the United States published a remarkable study in the top scientific journal “Nature.” In this study, researchers conducted in-depth observations and analysis on fruit flies through carefully designed experiments, ultimately reaching a surprising conclusion: intermittent fasting can significantly extend the lifespan of fruit flies. It is noteworthy that this lifespan extension effect can only be achieved when fasting starts around lunchtime or at night, and not observed when fasting during the day and eating at night.
This discovery not only provides a new perspective for understanding the relationship between fasting and lifespan but also reveals the specific mechanism of intermittent fasting in slowing down the aging process within cells. Researchers found that through intermittent fasting, the cell metabolism processes of fruit flies were optimized, thereby slowing down the rate of cell aging. This mechanism may be related to factors such as reducing oxidative stress within the cells and enhancing autophagy ability.
However, despite this experimental result being validated in the fruit fly model, we still need to treat its applicability in humans with caution. After all, there are many differences between humans and fruit flies in terms of physiology, metabolism, and other aspects. Furthermore, there are currently no relevant long-term human trials to directly verify this conclusion. Therefore, we can only consider this research result as an interesting reference for now, rather than an indisputable scientific fact.
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Beijing Union Medical College Discovery: No Food After Noon Can Improve Blood Sugar
A recent study at Peking Union Medical College Hospital has revealed a remarkable finding: not eating after noon (not consuming food after 3 p.m.) can significantly improve blood sugar levels.
This achievement not only brings new hope for diabetes patients, but also provides a new dietary strategy for people pursuing a healthy lifestyle.
Specifically, a research team from China published a study in the journal “Nature,” revealing that people following the 16:8 intermittent fasting method (fasting for 16 hours a day, with an 8-hour window for eating) and controlling their meal times from 6 a.m. to 3 p.m. were more effective in reducing insulin resistance (IR), improving fasting blood sugar levels, reducing body fat percentage and body fat mass, lowering inflammatory factors TNF-α and IL-8 levels, and increasing gut microbiota diversity compared to eating between 11 a.m. and 8 p.m.
This means that for those looking to improve their blood sugar levels, not eating after 3 p.m. can maximize the benefits of light fasting. This dietary pattern not only helps control blood sugar but also brings a series of other health benefits, such as weight loss, lowering inflammation levels, and improving gut health.
However, for type II diabetes (DM) patients, dietary intervention has always been seen as an effective way to reverse the disease. Among the causes of insulin resistance (IR), obesity plays an absolute role.
In addition to obesity caused by organ dysfunction (such as thyroid, gonads, hypothalamus, etc.) and medications, diet is a key factor leading to obesity. Therefore, in many diabetes treatment guidelines, reducing dietary calorie intake is seen as the fundamental treatment for weight loss and IR improvement.
So, does this mean that diabetes patients can completely skip dinner?
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Can People with High Blood Sugar Skip Dinner?
The answer to this question is not straightforward. Although the dietary habit of “no food after noon” is seen as a healthy or weight-loss method in some populations, it may not be applicable to individuals with high blood sugar levels, especially diabetes patients (DM).
The pancreatic function of diabetes patients is usually already compromised to varying degrees, and their blood sugar regulation mechanisms are more complex and fragile than those of healthy individuals. In this situation, skipping dinner may make blood sugar control more difficult.
It is important to understand that the body’s biological clock plays a crucial role in regulating blood sugar, lipids, and energy metabolism. These metabolic processes fluctuate within a 24-hour period; for example, insulin (INS) sensitivity is highest in the morning, β-cell response is fastest, and food digestion and absorption capability are most active. Skipping dinner disrupts this natural biological clock regulation, which may lead to a series of adverse consequences.
For DM patients, skipping dinner for extended periods keeps the body in a prolonged fasting state. Driven by hunger, the secretion of sugar hormones (such as cortisol, catecholamines, etc.) significantly increases. These hormones inhibit the activity of certain enzymes in the liver that help glucose enter cells, reduce enzyme efficiency, and increase glucose deposition in the blood.
This not only increases the workload of pancreatic β-cells but may also lead to a gradual decline in the pancreatic synthesis of INS, reducing its capacity to cope with additional glucose loads. Therefore, skipping dinner may lead to a sustained rise in blood sugar levels, which is highly detrimental to blood sugar control in DM patients.
In addition, skipping dinner triggers the breakdown of liver glycogen within the body to produce glucose for providing essential energy. However, in the absence of external sources of sugar, INS secretion decreases relative to an increase in glucagon secretion. This leads to significant fluctuations in blood sugar in a short amount of time, further worsening blood sugar control for DM patients.
In summary, skipping dinner is not a wise choice for individuals with high blood sugar. Instead, they should develop a reasonable diet plan based on medical advice to ensure sufficient nutrient intake while avoiding excessive blood sugar fluctuations.
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In addition, long-term skipping dinner can lead to 5 hazards:
Impact on Sleep Quality
Dinner is the final meal of the day, providing the energy needed for the night. If dinner is skipped, hunger may prevent falling asleep at night, or even if sleep is achieved, frequent awakenings due to hunger may lower sleep quality significantly.
Increased Risk of Digestive System Diseases
Skipping dinner for a long time leaves the stomach empty, and the stomach acid may stimulate the stomach mucosa due to a lack of food digestion, potentially leading to digestive system diseases like gastric ulcers and gastritis.
Weight Gain
Many people skip dinner to lose weight, but this practice often backfires. Skipping dinner may lead to feeling hungry after dinner time, possibly triggering nighttime snacking or excessive breakfast the next day, resulting in excessive calorie intake and weight gain.
Impact on Mood and Emotions
Hunger not only affects our physical health but also influences our mood and emotions. Long-term skipping of dinner may cause irritability, moodiness, anger, and even emotional issues such as depression due to hunger.
Malnutrition
Dinner is a crucial meal for nutrient intake in a day. Skipping dinner for a long time can result in the body lacking essential nutrients like proteins, vitamins, and minerals. These nutrients are vital for maintaining bodily functions, and a prolonged deficiency can lead to fatigue, lack of concentration, dizziness, weakness, and even malnutrition. significantly.
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How Should Diabetes Patients Eat Dinner for Health?
Pay Attention to Dinner Time
Finish dinner by early evening if possible to avoid late-night meals that may cause blood sugar fluctuations during the night. The interval between dinner and sleep time should be appropriate to prevent overeating before sleep.
Pay Attention to the Types and Portions of Dinner Foods
Focus on foods that are low in sugar, high in fiber, and high in protein, such as leafy vegetables, legumes, lean meats, and fish. These foods help stabilize blood sugar levels while providing necessary nutrition. Also, control the intake of staple foods like rice and noodles; consider replacing some refined grains with whole grains to slow down the rise in blood sugar.
Watch the Cooking Method
Emphasize cooking methods that are low in oil and salt, such as steaming, boiling, and stewing, while avoiding high-oil and high-salt cooking methods like frying and stir-frying. Additionally, avoid snacking on desserts or sweets after dinner to ensure stable blood sugar levels.
Engage in Post-Dinner Exercise
Post-dinner exercise is essential. Moderate exercise can help burn the calories consumed during dinner, aiding in blood sugar stability. Choose low-intensity activities like walking, jogging, yoga, to avoid sharp blood sugar fluctuations.
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5 Foods Suitable for Diabetes Patients to Eat at Night for Blood Sugar Control and Satiety
Tofu
Tofu is an important source of high-quality plant protein, rich in protein content and easily digestible. Tofu has a low glycemic index, preventing rapid blood sugar spikes.
Moreover, tofu contains abundant minerals such as calcium, phosphorus, iron, and beneficial components like soy isoflavones, which help reduce the risk of cardiovascular diseases in diabetes patients.
Purple Rice
Compared to regular white rice, purple rice contains more dietary fiber and antioxidants. With a lower glycemic index (GI), purple rice aids in blood sugar control.
Purple rice not only provides rich nutrition but also slows down the rise in blood sugar, allowing diabetes patients to better manage their blood sugar levels.
Chicken Breast
Chicken breast is a high-protein, low-fat meat product suitable for diabetes patients. It is rich in protein, which helps maintain muscle health and provides a feeling of fullness.
Chicken breast not only offers quality protein but also assists diabetes patients in controlling blood sugar levels and reducing hunger.
Nuts
Nuts like walnuts, almonds are rich in healthy fats, proteins, and dietary fiber. They can provide satiety and help control blood sugar when consumed in moderation.
The healthy fats in nuts improve cardiovascular health, while protein and dietary fiber help slow down blood sugar rise.
Green Peppers
Green peppers are low-calorie, high-fiber vegetables rich in vitamin C and various minerals. They have a crispy texture and are favored by many.
The dietary fiber in green peppers helps slow down blood sugar rise and provides long-lasting satiety. Additionally, the vitamin C in green peppers boosts the immune system.
