It is preferable to consume carbohydrates in the morning and avoid large meals, especially those rich in carbohydrates, in the three hours before sleep to optimize insulin sensitivity and glucose management.

noli's read

Research does indeed support the concept of a circadian rhythm in glucose metabolism, where tolerance is often higher earlier in the day. Studies, including randomized controlled trials (RCTs) cited in journals such as 'Cell Metabolism', confirm that the timing of ingestion influences the glycemic response. The mechanism involving melatonin and its interaction with insulin receptors on pancreatic beta cells is documented in scientific literature (notably mechanistic studies published in 'Endocrine Reviews'). It is true that insulin secretion may be less efficient in the evening, which makes the assertion biologically plausible. However, the actual long-term health impact on metabolically healthy individuals remains nuanced by total caloric intake and overall dietary composition, which remain the primary factors. The idea that eating late is inherently 'bad' is sometimes exaggerated, as the effect depends strongly on the individual's metabolic profile and level of physical activity.

the sources

1. 1Yoshitake R, Park I, Ogata H, Omi N. 2023