Eat breakfast early!U.S. Endocrine Annual Meeting: Eating before 8: 30 can reduce the risk of diabetes
According to a study published at the ENDO 2021 of the Endocrinology Society, people who have started eating breakfast before 8:30 in the morning, lower blood sugar levels and less insulin resistance, which may reduce the risk of type 2 diabetes. When insulin resistance occurs, the body’s response to the insulin produced by the body is not so obvious, and glucose cannot easily enter the cells. Causes insulin resistance and high blood sugar to affect the body’s metabolism. When these normal operations are destroyed, metabolic disorders will occur, such as diabetes. The more insulin resistance is more likely to lead to metabolic syndrome and type 2 diabetes.
“We found that the blood glucose levels who started eating earlier in the day were low and less insulin resistance. Whether it was a 10 -small intermittent fasting strategy, or to distribute three meals a day to 13 hours a day.” Chicago Marriam Ali, a doctorate medical doctor in Northwestern University.
Intermittent fasting strategies are usually divided into three types: one is to eat daily, and the time windows that are about to eat daily narrowing to 6 to 8 hours, for example: if you eat breakfast at 8 o’clock in the morning, then the last meal time It should be at 14 o’clock to 16:00; the other is the so -called “5: 2 intermittent fasting”, that is, a normal meal of medium -meal meal of food for 2 days in 7 days a week. In addition, there is a “fasting” strategy that is easy to operate but the challenge is relatively large, that is, eating on the first day, fasting on the second day, and restoring eating on the third day, and continuing to fast on the fourth day. Generally, the first strategy is more popular.
“With the increase of metabolic diseases such as diabetes, we hope to deepen the understanding of nutritional intake to help solve the increasingly serious problems.” Ali said. She pointed out that previous research found that restricting time to eat -fixing daily daily daily in a short time range may improve metabolic health. Does eating earlier in the day affect metabolism?
Researchers analyzed 10,575 healthy and nutritious adult data. The adults are divided into three groups according to the food time: less than 10 hours of diet, 10-13 hours of daily diet, and more than 13 hours per day. The researchers formed six groups based on the start time of eating (before 8:30 am).
When they analyze these data, it clarifies whether eating time is related to the level of empty blood sugar and insulin resistance. There is no significant difference in these groups in these groups. Insulin resistance is high when the interval period is shorter. Researchers have found that in all groups, insulin resistance is low before 8:30 am.
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“The results of these studies show that time is closer to metabolic measures than duration, and supports early diet strategies,” ali said.
One day’s plan lies in the morning, and the good start is half of success. Do you eat a little earlier for breakfast?
