By Geradine Ohonba
Health Editor/Columnist
A growing body of research is shedding light on how not just what we eat—but when we eat—can significantly influence our health. A new study has found that consuming meals after 5PM may be associated with a range of negative health outcomes, including weight gain, poor metabolic function, and increased risk of chronic diseases.
The Science Behind the Clock
The human body operates on a circadian rhythm—a natural, internal process that regulates the sleep-wake cycle and repeats roughly every 24 hours. This biological clock also plays a crucial role in digestion and metabolism. According to researchers, eating late in the day disrupts this rhythm, leading to inefficient metabolism and elevated blood sugar levels.
The study, conducted by a team of nutritional scientists and chronobiologists, followed more than 2,500 adults over a five-year period. Participants who routinely ate their main meals after 5PM showed higher rates of obesity, increased insulin resistance, and a greater tendency to develop Type 2 diabetes and cardiovascular conditions compared to those who consumed their meals earlier in the day.
“Meal timing is emerging as a significant factor in health maintenance,” said Dr. Laura Jensen, the lead author of the study. “Late eating appears to interfere with the body’s ability to process glucose efficiently, which can set the stage for chronic diseases.”
Key Health Risks
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Weight Gain
Late-night eating is often associated with higher caloric intake and poor food choices, such as high-fat or high-sugar snacks. The body tends to store these calories more readily in the evening, when metabolism naturally slows down. -
Insulin Resistance
When food is consumed later in the day, insulin sensitivity declines. This means that the body has a harder time processing sugar in the bloodstream, increasing the risk for insulin resistance and eventually Type 2 diabetes. -
Digestive Issues
Late meals can interfere with sleep quality and digestion, causing issues like acid reflux, bloating, and disrupted rest—factors that in turn affect overall well-being. -
Increased Risk of Heart Disease
Elevated blood pressure, cholesterol levels, and inflammation—all risk factors for cardiovascular disease—were more commonly found in participants who regularly ate after 5PM.
Lifestyle and Cultural Factors
For many people, especially shift workers or individuals with busy schedules, eating after 5PM is a necessity. Additionally, in many cultures, dinner is traditionally the largest and latest meal of the day. Experts acknowledge these factors and recommend not just focusing on the clock, but also on the quality of the food and portion sizes.
“While the timing is important, what you’re eating and how much also matters,” said Dr. Jensen. “If you must eat later in the day, opt for lighter meals rich in fiber, lean protein, and healthy fats to reduce health risks.”
Practical Steps to Healthier Timing
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Eat Breakfast and Lunch Earlier: This helps front-load your day with energy and reduces the temptation for late-night snacking.
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Keep Dinner Light: Choose easy-to-digest, nutrient-dense meals if you must eat in the evening.
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Establish a Routine: Try to eat meals at the same times each day to regulate your body’s internal clock.
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Avoid High-Sugar, High-Fat Foods at Night: These foods are more likely to be stored as fat when eaten late.
While meal timing may seem like a small detail in the grand scheme of health, mounting evidence shows it has a significant impact. Eating earlier in the day could help reduce the risk of chronic illnesses and improve metabolic health. As this latest study confirms, aligning our eating habits with our body’s natural rhythms may be one of the simplest yet most powerful changes we can make for long-term well-being.
