Post by : Saif Rahman

As many individuals find themselves eating dinner late due to their jobs or routines, health experts caution against this practice. Dr. Pranav Ghody, a diabetologist at Wockhardt Hospitals in Mumbai Central, warns that consuming food too close to bedtime could increase the likelihood of developing Type 2 diabetes and disrupt the body’s natural biological clock.

According to Dr. Ghody, our body struggles to digest and assimilate glucose effectively during nighttime. Late eating means that food may not be adequately digested before sleep, which can lead to elevated blood sugar levels. Prolonged exposure to such conditions stresses the pancreas, pushing it to secrete more insulin, potentially resulting in insulin resistance—a precursor to diabetes.

“The human digestive system naturally slows down at night,” Dr. Ghody emphasized. “Eating late disrupts glucose metabolism and can spike blood sugar.” He pointed out that insulin sensitivity diminishes after dark, thereby hampering sugar processing.

Chronic late eaters are at an increased risk for Type 2 diabetes, irrespective of their food choices. The timing is crucial, rather than solely focusing on dietary quality.

Night shift workers face additional complications, often battling irregular meal and sleep schedules that conflict with their body's intrinsic rhythms. “Those working night shifts encounter a significant challenge since their eating habits are misaligned with their circadian rhythms,” he remarked. “This conflict complicates their ability to regulate blood sugar effectively.”

Experts recommend completing dinner two to three hours before sleep to allow adequate digestion and energy balance.

Dr. Ghody also offered five healthy dinner ideas for maintaining stable blood glucose levels:

• Grilled chicken or fish paired with vegetables – A light, protein-rich option for better digestion.
• Brown rice or quinoa with lentils – A fiber and protein-rich combination that helps maintain satiety without raising sugar levels.
• Vegetable soup accompanied by a boiled egg or paneer – A wholesome, comforting choice for evening meals.
• Whole wheat chapati with mixed vegetable curry – Nutritionally balanced and energizing.
• Salad featuring sprouts and an olive oil dressing – Enhances digestion and supports gut health.

He advised steering clear of fried foods, white rice, and sugary desserts at night, while also recommending avoiding caffeine and heavy beverages to prevent sleep disturbances and metabolism issues.

Healthcare professionals express concern over the rapid rise of diabetes in urban areas, attributing it to late-night work schedules, stress, and erratic eating patterns. Modifying habits—such as dining earlier, making healthier food choices, and sticking to regular bedtimes—can significantly enhance long-term health.

#Health #Wellness