Should I eat less at dinner to protect my health?

The adage “Eat breakfast like a king, lunch like a prince, and dinner like a pauper” has been around for decades and is considered good advice by experts. Marta Garaulet, a physiology professor at the University of Murcia in Spain, says scientists are still studying how portion sizes and meal timing can affect health. But one thing they know for sure is that it’s best to avoid making dinner the biggest meal of the day.

Eating too many calories at dinner is not good for your health.

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Eating a lot at dinner can lead to obesity and diabetes.

Specifically, existing research shows some consistent links. People who consume large amounts of high-calorie foods at dinner tend to have higher rates of obesity, type 2 diabetes, high blood pressure, and higher levels of inflammation.

The reason may be due to the body's biological clock. In the morning, the body is best prepared to absorb and metabolize nutrients. In the evening, organs such as the liver and pancreas work more slowly, leading to higher and longer-lasting blood sugar levels after dinner. The hormone melatonin also inhibits insulin in the evening, making it difficult to control blood sugar.

Eating too much at dinner has also been linked to increased fat storage during sleep. Studies show that people who eat more calories at breakfast or lunch lose more weight and have better blood sugar, insulin, and cholesterol levels than those who eat more at dinner. They also feel less hungry during the day.

So, does dinner need to be the smallest meal? Garaulet says not necessarily, but it shouldn’t be the largest meal and you should avoid eating too late. Try to eat more calories at breakfast (protein, fiber) and a full lunch. By dinnertime, you’ll be less hungry and less likely to snack late at night. If you’re hungry in the evening, choose low-calorie, high-fiber foods like vegetables, fruits, whole grains, grilled fish, or chicken breast over processed, sugary foods.

Source: https://thanhnien.vn/co-nen-an-it-vao-bua-toi-de-bao-ve-suc-khoe-185250417234237506.htm