A recent Australian study has found that eating during night shifts might increase health risks for night shift workers.
The research, published in Diabetologia, shows that meals eaten overnight could lead to higher blood sugar levels, potentially contributing to chronic conditions like diabetes and heart disease.
The study was conducted by researchers from the University of South Australia, the University of Adelaide, and the South Australian Health and Medical Research Institute (SAHMRI).
The study involved a six-day trial with 55 healthy adults who typically don’t work night shifts.
All participants stayed at the University of South Australia’s Behavior-Brain-Body Sleep Research Center, where they had to stay awake through four nights and sleep during the day, mimicking a night-shift routine.
They were divided into three groups: one group fasted overnight, another had snacks, and the last group ate full meals.
After four nights on this schedule, participants had a “recovery day” on day five, returning to their usual eating and sleeping patterns. On the sixth day, researchers tested their blood glucose to measure the effects of their meal timing during the night shifts.
The findings were striking: those who ate meals or snacks during the night showed much worse blood glucose levels compared to those who fasted.
According to Professor Leonie Heilbronn, who led the study, participants who ate full meals or snacks had blood sugar spikes, whereas those who fasted overnight had balanced blood sugar levels. This balance was achieved by an increase in insulin, the hormone responsible for regulating blood sugar.
“Blood sugar levels surged for people who ate during the night, but those who fasted overnight showed healthier blood sugar regulation,” said Professor Heilbronn.
“We know that shift workers are more likely to develop diabetes, heart disease, and even gain weight. Our research suggests that eating at night might be a key factor in these health problems.”
Insulin, the hormone that helps move glucose into cells for energy, became less effective in all participants during the night shift schedule, regardless of their eating habits.
This reduced insulin effectiveness, or “insulin sensitivity,” highlights how night shifts interfere with the body’s natural rhythms, also known as circadian rhythms. When these rhythms are disrupted, the body struggles to process blood sugar effectively, increasing the risk of diabetes over time.
Professor Siobhan Banks from the University of South Australia, another lead researcher, suggested a simple approach to improve health for night shift workers: avoid large meals during night shifts and focus on eating mainly during the day.
“This could be a straightforward strategy that’s easier to stick to than more complex diets,” she said. “Eating primarily in the day could help keep glucose levels steady and support better health for night workers.”
The research team also plans to explore other strategies to support night workers, such as seeing whether protein-only snacks might satisfy hunger without causing blood sugar spikes.
Future studies will test if protein snacks could offer a middle ground—helping workers feel full without triggering the negative effects associated with high glucose levels.
In summary, this study suggests that night shift workers might reduce their health risks by avoiding food during night shifts. Meal timing could be a powerful tool for managing health and preventing chronic conditions among people working late hours.
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The research findings can be found in Diabetologia.
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