Celebrities and diet enthusiasts often embrace health trends, which sometimes make health professionals and skeptics raise their eyebrows.
However, it seems the advocates of one such trend, intermittent fasting, might have been on the right track all along.
A recent review from the University of Georgia has found that a specific kind of restricted eating—time-restricted eating—could potentially reduce the risk of developing type 2 diabetes and generally improve health.
This involves having fewer but regular meals, avoiding late-night snacking, and not eating for 12 to 14 hours (usually overnight).
The Problem with Our Current Eating Pattern
Most of us have grown up hearing that we should eat three meals a day, with snacks in between.
According to Krzysztof Czaja, an associate professor of biomedical sciences at UGA, this approach may actually contribute to obesity.
When we continuously eat throughout the day, our insulin levels remain high.
Given the average American’s high intake of calories and sugars, this could overload the body’s insulin receptors and eventually lead to insulin resistance and type 2 diabetes.
The Benefits of Time-Restricted Eating
By restricting the eating window, our body gets the chance to lower insulin and glucose levels, which can improve insulin resistance, brain health, and glycemic control.
It can also reduce our calorie intake by about 550 calories per day—without the need to count calories.
Moreover, time-restricted eating may positively affect our gut microbiome, potentially preventing inflammation and various metabolic disorders.
It can also help regulate hormones responsible for appetite and energy levels.
To combat obesity and type 2 diabetes, the researchers recommend sticking to regular meal schedules, having breakfast, and reducing meals and snacks.
Importantly, not all breakfasts are equal—opt for healthy fats and proteins, and avoid sugary cereals and pastries.
An Individual Approach to Eating
While the benefits of time-restricted eating are clear, the researchers note that eating patterns aren’t one-size-fits-all.
For instance, smaller, less active people need fewer calories than taller, active individuals. Thus, the number of meals required can vary greatly.
Nonetheless, the researchers suggest that fewer meals consisting of high-quality food could benefit those at risk of developing type 2 diabetes and obesity.
They also emphasize the importance of avoiding late-night eating, which can interfere with restful sleep.
The results of this research were published in the journal Nutrients.
So, while skeptics might continue to question the benefits of intermittent fasting, this study provides compelling evidence that changing our eating patterns could significantly improve our health.
If you care about diabetes, please read studies about what you need to know about diabetes drug metformin, and people with diabetes should consider taking this vitamin.
For more information about health, please see recent studies about natural coconut sugar that could help reduce blood pressure and artery stiffness, and anti-inflammatory diet could help prevent fatty liver disease.
The study was published in Nutrients.
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