Dinner at 10:30 pm feels normal in many Indian homes. But biologically, the body handles food better earlier in the evening. Insulin sensitivity drops at night. That means the same meal may lead to higher blood sugar spikes after 9 pm compared to 7 pm.
A 2022 controlled study by researchers at the National Institutes of Health found that late eaters burned fewer calories, felt hungrier, and stored more fat than early eaters, even when calorie intake was similar.
What helps:
Finish dinner at least 2-3 hours before sleep
Keep it lighter than lunch
Add protein and fibre to slow sugar spikes
A simple plate of dal, sautéed vegetables, and a small portion of millet or roti works better than fried snacks or heavy gravies at night. The goal is stable blood sugar, not fullness that feels like a food coma.
