Evening is when people tend to eat more but exercise less. Meanwhile, the body processes sugar less efficiently this time compared to daytime.
Therefore, for people with excess body fat, especially those who are overweight or obese, dinner is a time to pay attention to due to the risk of prediabetes. Preventing prediabetes doesn't mean skipping dinner or following strict diets. In fact, people with excess body fat only need to adjust their meal times, meal composition, and portion sizes appropriately, according to the health website Healthline (USA).
To reduce the risk of prediabetes, dinner for people with excess fat should prioritize green vegetables and protein-rich foods, while limiting refined carbohydrates. PHOTO: AI
To prevent the risk of prediabetes and developing diabetes, people with excess body fat should pay attention to the following things at dinner.
Prioritize eating early.
Many studies show that the body processes glucose less efficiently in the evening than during the day. This is because circadian rhythms affect insulin sensitivity.
With the same amount of food, eating dinner too late or close to bedtime will cause blood sugar to rise higher than eating earlier. Therefore, people with excess body fat who are at risk of prediabetes should try to finish dinner at least 2-3 hours before going to bed.
Foods you should and shouldn't eat.
For dinner, prioritize green vegetables, beans, fish, lean meats, eggs, tofu, whole grains, and a moderate amount of healthy fats. Conversely, limit sweets, sugary drinks, pastries, fried foods, and foods high in refined carbohydrates. Small changes, such as halving rice portions and increasing vegetables and protein, can contribute to better post-meal blood sugar control.
Develop good habits
When eating early, one thing overweight people should avoid is late-night snacking. If you're really hungry, choose light, low-sugar options such as eggs, unsweetened milk, or oatmeal. Additionally, eating dinner at a consistent time will help your body adapt better to its circadian rhythm. These changes don't require a huge effort but can yield long-term benefits if maintained regularly.
In fact, the degree of overweight, lifestyle habits, sleep patterns, and health status all affect the glycemic response. Therefore, people at risk of prediabetes should monitor their weight and blood glucose levels as directed by their doctor. If they are taking medication or have underlying conditions, they should discuss any major changes to their diet with their doctor, according to Healthline.