Experts say there is no universal clock time that works for everyone. What matters more is when dinner falls in relation to the body’s biological clock and bedtime. The gap between dinner and sleep, the quality and composition of the meal, physical activity and individual health needs all play a role.
An earlier dinner may be beneficial, but there is no fixed 7 p.m. or 8 p.m. cut-off.
Insulin sensitivity and glucose tolerance generally decrease as the day progresses, so the body may not handle a heavy meal as well later in the day. However, dinner timing is only one part of the picture. The amount and quality of food, physical activity, sleep and health conditions such as diabetes and gastro-oesophageal reflux disease (GERD) also affect how the body responds to a meal. “Late eating may have greater metabolic implications for people living with diabetes, prediabetes and obesity. A carbohydrate-rich meal late at night can cause a larger rise in blood glucose, particularly when physical activity is low,” Dr. Eating after a particular hour does not, by itself, cause obesity or heart disease. Overall calorie intake, food quality, physical activity, sedentary behaviour and sleep also play major roles. “People who regularly eat late may also snack more, sleep less or have irregular work schedules. This makes it difficult to separate the effect of dinner timing from other lifestyle factors,” Dr. For people living with diabetes, meal timing should be planned around their medication, insulin requirements, blood glucose levels and HbA1c rather than a fixed cut-off.
Swathi said. Bharathy said.
The gap before sleep
Saravana Bharathy S. P., internal medicine, Dr Mehta’s Hospitals, recommends leaving about two to three hours between dinner and bedtime. This is particularly relevant for people with reflux or digestive discomfort, as lying down soon after a meal can worsen symptoms. She advised against making dinner the largest meal of the day, particularly when it is eaten close to bedtime.
Swathi Padmanaban, consultant, paediatric & adolescent endocrinologist and diabetologist, Rainbow Children’s Hospital, Chennai, said eating dinner earlier is generally better for metabolic health when practical.
