Learn how to improve your blood sugar management and overall health with meal timing.
You know that when it comes to managing type 2 diabetes, what you eat has a dramatic effect on your health. But so does when you eat it.
From helping to keep your blood sugar stable to regulating your body’s internal clock, here’s why meal timing matters with type 2 diabetes — and how to create a schedule that works for you.
As you probably already know and have felt before, eating on a pretty consistent meal schedule helps to keep your blood sugar stable and you feeling energized throughout the day.
Go too long between meals and you’ll feel a noticeable blood sugar dip, Sheth says.
Meanwhile, if you budget yourself one really big meal per day, by the end of it, you’re likely to encounter a very dramatic rise in blood glucose and then a complete lack of energy the rest of the day, she says.
While glucose levels often hit their peak within about 90 minutes of eating a meal, the amount of time it takes for levels to return to normal varies from person to person. It also depends if a person is using a blood sugar-lowering medication such as insulin, which can quicken the comedown.
Regularly scheduled mealtimes are about more than blood sugar highs and lows. When you eat is also a
Or, better said, regular mealtimes might do all of this good stuff for your health because they support your circadian clock, explains Dr. Anis Rehman, assistant professor of endocrinology at Southern Illinois University.
A vast network of 24-hour cycles that runs in the background of every cell in the human body, circadian rhythms drive constant fluctuations in hormone levels, metabolism, and everything you do and think. They even affect how the body responds to medications.
Rehman explains that when you eat may affect the genes involved in setting circadian rhythm and metabolism.
How? A 2019 study in the journal Cell suggests it’s related to something you already know well: insulin. Released each time you eat, insulin not only triggers the body to absorb blood glucose, but it also acts as a powerful timing signal throughout the body, the study authors explain.
The takeaway: The meal-time strategy that’s good for your blood sugar management is great for your total body health.
While it would be handy to give everyone a detailed schedule of this is when you should eat, meal timing isn’t that simple.
“Everyone is unique, and it’s important to identify what works best for each person in terms of meal timing and blood sugar management,” Sheth said.
Here are five tried-and-true meal-timing guidelines to consider:
Eat a big breakfast
Eating a large meal in the morning and smaller meals for lunch and dinner may promote weight loss, lower glucose levels, and decrease daily insulin dose in folks with type 2 diabetes and obesity, research shows.
For the best effects, make breakfast a pretty substantial meal rich in blood sugar-controlling protein, fiber, and fats. Blood sugar levels tend to spike in the morning along with cortisol levels, so a lower carb breakfast won’t exacerbate the shift, says registered dietitian Aubrey Phelps.
Don’t go more than 5 to 6 waking hours without food
As a general rule, try to minimize any long gaps during the day without fuel, Sheth says, noting that 5 to 6 hours between meals is the absolute max most people with diabetes should push it.
Some people may even need to eat every 3 to 4 hours for optimal blood sugar management, adds Phelps.
Keep in mind that how often you need to eat is going to be a determining factor in your ideal snacking strategy.
Sheth recommends that her clients eat one to two snacks per day, but only if needed depending on their lifestyle, activity levels, and how they feel. After all, while some people really benefit from the snacks in terms of blood sugar maintenance, energy levels, and overall satiety, she says, others do better leaving things at three meals per day.
In the end, the most important part of snacking might be the intentionality behind it. Are you snacking at 3 p.m. because you’re hungry and your blood sugar levels are getting low? Or just because you’re bored at your desk?
Paying attention to blood sugar levels, such as with a continuous blood sugar monitor, can be really helpful in examining what’s going on for you, Phelps says.
Try to fast at night
There’s a wide range of opinions out there on intermittent fasting, or going for long periods of time throughout the day without eating, especially when it comes to optimal health in people with diabetes.
But the one thing most experts can agree on is that fasting at night — when your body is meant to be sleeping — is beneficial.
Try to go 10 to 12 hours each night without eating, Sheth advises. For instance, if you eat breakfast at 8:30 a.m. every morning, that means capping your nighttime meals and snacks between 8:30 and 10:30 p.m. each night.
When it comes to diabetes management, it isn’t just about what you eat — when you eat matters, too. And while there’s no one-size-fits-all approach, a little trial and error can help you find a meal schedule that works best for your health.
Remember to always talk to your endocrinologist before making any big changes to your meal routine, as it may require making changes to your medications and other aspects of your blood sugar management.
K. Aleisha Fetters, MS, CSCS, is a certified strength and conditioning specialist who regularly contributes to publications including TIME, Men’s Health, Women’s Health, Runner’s World, SELF, U.S. News & World Report, Diabetic Living, and O, The Oprah Magazine. Her books include “Give Yourself MORE” and “Fitness Hacks for Over 50.” You can usually find her in workout clothes and cat hair.