Prioritize mid-session, limit late nights
Snacking has long been no longer a "bad" habit, but has become part of the diet of many adults. Some surveys in the US show that snacks can account for about 20% of total daily energy. However, when to snack to be beneficial for blood sugar and metabolic health is still controversial.
Some studies show that snacking between breakfast and lunch helps increase feelings of fullness, improve energy and may be associated with a lower Hemoglobin A1c index than snacking in the evening. Afternoon snacks, especially rich in protein and fiber, also help control hunger until dinner and limit blood sugar fluctuations.
Conversely, eating late at night or before bed is recorded to be associated with a higher risk of type 2 diabetes and circadian rhythm disorders. Some large-scale observations also show that frequent nighttime eating habits are associated with a higher risk of chronic disease.
Professor Frank Scheer, Director of the Medical Yearbook Program at Brigham and Women's Hospital, Harvard Medical School, USA, said: "Eating times can affect how the body processes glucose. Eating late, when the biological clock is ready for sleep, can reduce the effectiveness of insulin use.
Snack quality is more important than time
However, experts agree that "what to eat" is as important as "when to eat". Nutritious snacks such as fruits, vegetables, nuts, whole grains, low-fat milk and lean protein help maintain stable energy, prolong satiety and limit blood sugar spikes.
Dr. David Ludwig, an endocrinology and nutritionist at Boston Children's Hospital, USA, said: "Slight meals rich in protein, healthy fats and fiber help slow down sugar absorption, thereby stabilizing blood sugar better than refined sugar-rich foods.
Conversely, sugary snacks and empty calories, especially late at night, can increase the risk of obesity, diabetes, and even cancer, according to some studies observing over 40,000 adults.
More evidence is still needed to determine the "golden time" for everyone. However, choosing high-quality food and avoiding eating late is considered a safe principle to protect metabolism and maintain energy throughout the day.
