Experts advise people to focus not only on when they eat, but also on what they eat, to help reduce the risk of type 2 diabetes.
Eating an earlier breakfast may help lower the risk.
The study, published last month in the International Journal of Epidemiology, found that those who habitually had an earlier breakfast – particularly before 8 o’clock – were less likely to develop type 2 diabetes than those who had breakfast after 9 o’clock in the morning.
Similarly, study participants who ate dinner later — especially after 9 or 10 p.m. — had a higher incidence of type 2 diabetes than those who ate dinner earlier.
“These results were independent of several variables, including education, the quality of the diet or the level of physical activity of the participants,” said Anna Palomar-Cros, the author of the study, for Health. “Beyond the nutritional quality of the diet, serving a first meal earlier may be associated with a lower incidence of type 2 diabetes.”
If the link between breakfast time and diabetes will be confirmed by more research, it can become a useful strategy, especially since the estimates give 1.3 billion people with diabetes by the year 2050.
Palomar and his team analyzed the data of 103,312 adults involved in a French study. Almost 80% were women, and the average age at the beginning was about 43 years.
Meal times and frequency were recorded in 24-hour food records for the first two years of the study. After an average follow-up of 7 years, the researchers looked at meal timing, number of meals and overnight fasting time to see if any of these had a relationship with type 2 diabetes.
During the study, 963 people developed type 2 diabetes, and their food records looked different than those who did not develop the disease. People who used to eat breakfast after 9 am had a significantly higher incidence of type 2 diabetes.
In addition, people who ate dinner earlier had a slightly lower risk of developing type 2 diabetes.
A slightly lower risk of disease was also observed in people who had more opportunities to eat, 6 or 7 times a day compared to just 2 or 3.
At the same time, the time between a person’s last meal of a day and the first meal of the following day had an effect on the risk of diabetes only when it was also associated with an early breakfast.
“A nocturnal fast of more than 13 hours would be associated with a lower incidence of type 2 diabetes only when the fast is interrupted at or before 8 o’clock in the morning,” said the author of the study.
This would suggest that intermittent fasting strategies where people don’t eat until late morning or midday could be harmful for those seeking to avoid type 2 diabetes.
Eating an early breakfast may be one possible way to reduce the risk of type 2 diabetes, but it’s certainly not the only one. First, regular exercise is a great way to reduce a person’s risk of developing type 2 diabetes.
Current guidelines suggest that people should get 150 minutes of moderate-intensity physical activity each week, in addition to two muscle-strengthening activities. Intensity levels will vary from person to person, but the goal is for people to get their heart rate up.
It is also important that people pay attention to what nutrients they put into the body. Palomar-Cros recommends turning to non-starchy vegetables such as peppers, broccoli or mushrooms, as well as fruit, lean sources of protein and whole grains such as quinoa. It’s best to avoid sugary drinks, highly processed foods and fats if possible, she added.
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2023-08-08 13:50:40
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