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Introduction
Meal timing has been a popular, and at times controversial, topic of interest in nutrition. Despite much speculation over the years as to potential advantages to specific meal timing or meal frequencies, for many outcomes there seems to be little pragmatically meaningful difference. For example, when accounting for calorie and macronutrient intake, there is little to no effect of meal timing on body composition, blood pressure, and energy expenditure.
However, just because there is little evidence for the importance of meal timing in relation to those outcomes, this should not be interpreted to mean there is no impact of meal timing on all health outcomes.
One area where meal timing may be an important factor is in relation to glucose tolerance and glycaemic control. For example, it has been consistently shown that eating at ‘biological night’ leads to worse postprandial glucose responses. And this could be particularly important for those with insulin resistance, pre-diabetes or type 2 diabetes.
Some of the most influential work in this area has been done by Marta Garaulet’s lab at the University of Murcia. One of the central aspects they have published on has been the interaction between food timing and melatonin levels, and how this in turn affects glucose tolerance and cardiometabolic markers.
In this episode, Danny and Alan discuss the topic of meal timing and glucose tolerance, using a recent study from Garaulet et al. to highlight some important concepts.
Related resources
- Further Reading:
- Garaulet et al., 2022 – Interplay of Dinner Timing and MTNR1B Type 2 Diabetes Risk Variant on Glucose Tolerance and Insulin Secretion: A Randomized Crossover Trial
- Vujović et al., 2022 – Late isocaloric eating increases hunger, decreases energy expenditure, and modifies metabolic pathways in adults with overweight and obesity
- How Does Meal Timing Impact My Blood Sugar?
- Chrononutrition: Why Meal Timing, Calorie Distribution & Feeding Windows Really Do Matter
- Flanagan et al., 2021 – Chrono-nutrition: From molecular and neuronal mechanisms to human epidemiology and timed feeding patterns
- Related Episodes:
- Chrononutrition & Glucose
- Dim-light Melatonin Onset (DLMO)
- Glucose Tolerance & Circadian Variation
- Melatonin & The Timing Model
- MTNR1B Gene
- Results: Glucose and Insulin
- Results: Interaction With Melatonin
The Hosts
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Dr. Alan Flanagan has a PhD in nutrition from the University of Surrey, where his doctoral research focused on circadian rhythms, feeding, and chrononutrition.
This work was based on human intervention trials. He also has a Masters in Nutritional Medicine from the same institution.
Dr. Flanagan is a regular co-host of Sigma Nutrition Radio. He also produces written content for Sigma Nutrition, as part of his role as Research Communication Officer.
Danny Lennon has a master’s degree (MSc.) in Nutritional Sciences from University College Cork, and he is the founder of Sigma Nutrition.
Danny is currently a member of the Advisory Board of the Sports Nutrition Association, the global regulatory body responsible for the standardisation of best practice in the sports nutrition profession.
Introduction to this Episode
Meal timing has been a popular, and at times controversial, topic of interest in nutrition. Despite much speculation over the years as to potential advantages to specific meal timing or meal frequencies, for many outcomes there seems to be little pragmatically meaningful difference. For example, when accounting for calorie and macronutrient intake, there is little to no effect of meal timing on body composition, blood pressure, and energy expenditure.
However, just because there is little evidence for the importance of meal timing in relation to those outcomes, this should not be interpreted to mean there is no impact of meal timing on all health outcomes.
One area where meal timing may be an important factor is in relation to glucose tolerance and glycaemic control. For example, it has been consistently shown that eating at ʻbiological nightʼ leads to worse postprandial glucose responses. And this could be particularly important for those with insulin resistance, pre-diabetes or type 2 diabetes.
Some of the most influential work in this area has been done by Marta Garauletʼs lab at the University of Murcia. One of the central aspects they have published on has been the interaction between food timing and melatonin levels, and how this in turn affects glucose tolerance and cardiometabolic markers.
In this episode, Danny and Alan discuss the topic of meal timing and glucose tolerance, using a recent study from Garaulet et al. to highlight some important concepts.
Connection to Previous Episodes
#469: Chrononutrition – New Findings & Updated Views
- Research in the field of ʻchrononutritionʼ has continued to grow in the past couple of years, with some important studies being published in recent times.
- Chrononutrition is a research area that looks at the relationship between temporal (time-related) eating patterns, circadian rhythms, and metabolic health.
- While past podcast episodes have covered various aspects of chrononutrition, the latest research has added important pieces to the puzzle and has led to both Alan and Danny updating their views on certain sub-topics.
- In this episode, we look at recent research and how understanding and conclusions from the field have shi ed over time.
- You can find that episode here.
