The Best Time to Eat Dinner for Insulin Resistance

High blood sugar may be the telltale feature of type 2 diabetes. But did you know that insulin resistance is often the underlying cause of this disease? Insulin is a hormone that helps move sugar from your blood into your cells. But sometimes, the body stops being able to use insulin effectively. That’s called insulin resistance, and it often leads to high blood sugar.

“Managing blood sugar is crucial, as insulin resistance can increase the risk of developing prediabetes, type 2 diabetes, and other conditions like heart disease and stroke,” says Julia Perlman M.S., RD, CDN, a registered dietitian and co-founder of JAM Nutrition. The good news is that certain lifestyle factors can help prevent or improve insulin resistance, one of which is when you eat dinner.

In this article, you’ll learn about the science behind insulin resistance, the best time to eat dinner for better insulin levels, plus dietitian-approved tips for keeping blood sugar in check.

Insulin Resistance & Blood Sugar Management

Insulin resistance happens when your body stops responding well to the insulin it produces. Jessie Carpenter, M.A., M.S., RD, owner of Nutrition Prescription LLC, likens the condition to a lock and key. “Glucose is in the blood and wants to enter your cells to provide much needed energy. However, the cells in your body are locked, and the key to opening them is insulin,” she says. “If your pancreas is not producing enough insulin, then not enough cells will be unlocked and glucose will build up in your blood.” 

When insulin resistance begins, your pancreas initially tries to produce more insulin to help move sugar into your cells, explains Vandana Sheth, RDN, CDCES, FAND, a plant-based dietitian and diabetes expert. However, after a while, your pancreas can’t keep up anymore. “Over time, this leads to higher blood glucose levels and can lead to an increased risk of prediabetes and type 2 diabetes,” says Sheth.

The Best Time to Eat Dinner for Insulin Resistance

If you have insulin resistance, it’s generally best to eat dinner at least two to four hours before bed. Sheth says this gives your body time to digest and stabilize blood sugar levels. 

“Eating too close to bedtime can disrupt circadian rhythms, impair glucose metabolism, and lead to higher fasting blood sugar levels in the morning,” explains Perlman. You may only be aware of your circadian rhythm when it’s thrown off from traveling. Yet it’s constantly at play in the background, affecting hunger, sleepiness and hormones, one of which is insulin. “Our bodies become more insulin resistant later at night, as they are preparing to go into a fasting state all night long when we are asleep,” says Seema Shah M.P.H., M.S., RD, Owner of Seema Shah Integrative and Functional Nutrition. 

For example, one study of more than 3,300 adults found that the later a person ate in the day the more likely they were to be insulin resistant compared to those who ate earlier (they were also more likely to have a higher BMI and triglycerides). And additional research links eating at night to greater odds of developing metabolic syndrome, a condition that often includes insulin resistance.

Conversely, eating an earlier dinner allows the body’s insulin-producing cells to rest and repair in a fasting state while we sleep, says Shah. This keeps them healthy and functioning optimally. The connection is so strong that one study found that eating dinner at 6pm instead of 9pm led to lower blood sugar levels the following day.

That said, everyone’s body is a little different. Maybe you go to bed at 8pm while someone else turns in at midnight. Consider what a two to four-hour pre-slumber window is for you and try eating dinner then, rather than focusing on a one-size-fits-all dinner time.

Other Tips for Managing Blood Sugar 

Dinner timing is just one of many factors that impact insulin resistance and blood sugar. The good news is that insulin resistance can be reversed by taking steps to make your body more sensitive to its own insulin. The following tips can help support healthy blood glucose levels and improve insulin sensitivity: 

• Focus on balanced meals. In addition to carbohydrates, try to incorporate fiber-rich vegetables, lean proteins and healthy fats in each meal. “These components may help to slow carbohydrate absorption and reduce blood sugar spikes,” says Perlman. This diabetes meal plan for beginners can get you started.
• Stay active. Physical activity can help your body respond better to insulin. Research shows that just a 20-minute walk after dinner can go a long way when it comes to protecting against insulin resistance and high blood sugar.
• Avoid skipping meals. Eat regular meals throughout the day. And don’t skip breakfast! One study found that eating breakfast later in the morning led to greater insulin resistance, so if possible, eat something soon after you wake up. For healthy breakfast ideas, check out our 10 Best Healthy Breakfast Foods to Eat.
• Prioritize sleep. “Getting enough high-quality sleep is essential to our overall health, including hormonal health and can help us stay more insulin sensitive during the day,” says Shah. Studies show this may be because of alterations in our circadian rhythms and increased inflammation when we’re sleep-deprived. So find a sleep routine that works for you and aim for at least seven hours per night.

The Bottom Line

Insulin resistance can ultimately lead to high blood sugar and diabetes. But with a few lifestyle changes, you can improve your insulin sensitivity and blood sugar levels. If you usually eat dinner right before bed, try little by little to eat earlier in the evening, preferably at least two to four hours before turning in. This is beneficial for your circadian rhythm and ensures your body has time to efficiently digest and process blood sugar. 

But don’t stop there. Incorporating physical activity into your daily routine, eating regular, balanced meals, and ensuring you’re getting enough sleep can improve insulin sensitivity, too!