De nadelen van ‘s avonds laat eten
Uit een kleine Amerikaanse studie blijkt dat ’s avonds laat eten de kans op overgewicht,
hart- en vaatziektes en diabetes duidelijk doet vergroten.. In de studie werden de deelnemers verdeeld in twee groepen. In de ene groep werd acht weken lang voor het laatst om 19.00 uur een maaltijd of snack gegeten terwijl in de andere groep nog tot 23.00 uur gegeten werd. Laat eten zorgde voor hogere bloedsuikerwaarden en een verstoord vetmetabolisme waardoor een verhoogde kans op hart- en vaatziektes, diabetes en overgewicht. Vroeger eten gaf ook meer positieve metabolische signalen, zoals ghreline, een hormoon dat de eetlust stimuleert en leptine, die zorgt voor een verzadigingsgevoel. De slaappatronen van zij die laat aten bleken ook verstoord, en dit heeft ook invloed op de gezondheid, aldus de onderzoekers.
De studie, zie hieronder.
(Juli 2017)
DELAYED EATING ADVERSELY IMPACTS WEIGHT AND METABOLISM COMPARED WITH DAYTIME EATING IN NORMAL WEIGHT ADULTS
Goel N1, Hopkins C2, Ruggieri M2, Ahima RS3, Allison KC2
1Division of Sleep and Chronobiology, Department of Psychiatry,
University of Pennsylvania Perelman School of Medicine,
Philadelphia, PA, 2Center for Weight and Eating Disorders,
Department of Psychiatry, University of Pennsylvania Perelman
School of Medicine, Philadelphia, PA, 3Division of Endocrinology,
Diabetes and Metabolism, Johns Hopkins University School of Medicine, Baltimore, MD
Introduction: In humans and rodents, the timing of food consumption is a major contributor to body weight regulation. Sleep-wake cycle disruptions and circadian misalignment due to shifts from a diurnal to nocturnal lifestyle produce abnormal circadian rhythms and metabolic dysfunction. However, the metabolic consequences of a consistent, prolonged delayed eating pattern compared with a daytime one, are unknown.
Methods: 8 healthy adults (age: 26.25 ± 3.2y; BMI: 22.39 ± 1.9 kg/m2; 4 females) participated in a randomized cross-over study in free-living conditions with 2 phases: 1.) daytime eating (3 meals and 2 snacks consumed between 0800h-1900h); 2.) delayed eating (3 meals and 2 snacks consumed between 1200h-2300h).
Energy and macronutrient content were comparable between conditions, and the sleep-wake cycle
was held constant at 2300h-0700h (verified by actigraphy), with exercise levels controlled. Participants spent 8 weeks on the first condition, followed by a 2-week washout period, followed by 8 weeks on the second condition. Weight, adiposity, energy metabolism, and hormonal markers were assessed at 4 points: 1.) baseline; 2.) after the first eating condition; 3.) after the washout period, before the second eating condition began; and 4.) after the second eating condition. General Linear Models were used for statistical analysis, and cosinor analysis determined circadian rhythm amplitude and phase.
Results: Preliminary analyses indicate delayed eating, compared to daytime eating, led to weight gain and increases in respiratory quotient. Insulin and cholesterol levels also were increased and adiponectin was decreased. In addition, the ghrelin phase was delayed with greater amplitude, while the melatonin phase and amplitude remained unchanged.
Conclusion: This study provides the first experimental evidence that prolonged delayed eating promotes weight gain and a negative profile for fuel oxidation, energy metabolism and hormonal markers, in normal weight adults. Our findings suggest peripheral clocks may be affected by delayed timed eating, while the central clock remains entrained to the sleep-wake cycle.
Support (If Any): This research was supported by NIH grant R21DK100787.
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