A recent research calls the allure of intermittent fasting into question.
The study, which followed over 100,000 individuals for nine years, suggests that having breakfast before 8 a.m. reduces the chance of acquiring Type 2 diabetes by 59%, whereas eating the first meal later in the day increases the risk.
This notion obviously contradicts one of today’s most popular diets, intermittent fasting, which typically entails missing breakfast. Because people have their first meal later in the day, the eating window stretches into the evening.
The confusion arises because several studies have claimed that intermittent fasting can actually help to prevent Type 2 diabetes, with one 2014 study published in the medical journal Translation Research reporting that diabetics who practiced intermittent fasting had their blood sugar levels drop by up to 6%, while fasting insulin was reduced by 20 to 31%.
Breakfast is optional at your own risk.
The most recent study, published in June in the International Journal of Epidemiology, looked at the relationship between meal frequency and time and the risk of acquiring Type 2 diabetes in 103,312 individuals.
Participants were instructed to keep track of everything they ate and drank for 24 hours on three different days, as well as the time of their meals. These records were averaged for the first two years, and participants’ health was examined during the next seven years.
During the trial, around 960 new instances of Type 2 diabetes were discovered, with the risk being greater in the group of those who ate breakfast later. “Biologically, this makes sense, because skipping breakfast is known to affect glucose and lipid control, as well as insulin levels,” co-author Anna Palomar Cros explained.
The study also discovered that eating supper after 10 p.m. elevated the risk even more, although eating five times a day was associated with a lower illness incidence.
According to co-author Manolis Kogevinas, it is recommended to have the first meal before 8 a.m. and the last before 7 p.m. to assist lower the chance of getting the condition.
The paradox of intermittent fasting
If persons who practice intermittent fasting move their eating intervals earlier in the day, as the study concluded, the last meal might be consumed at, by, or before 3pm.
However, Ayaz Ahmed, an internal medicine expert at Aster Cedars Hospital in Jebel Ali, believes that this may not be the best option.
According to The National, he would still advise intermittent fasting patients to start their meal later in the day “to sustain their energy levels throughout.”
“People need energy to do their jobs and socialize, and restricting the eating period that early in the day is not practical,” he argues.
After all, he emphasizes, the ultimate purpose of such dietary approaches is to live a better lifestyle. Skipping supper, according to Ahmed, may result in poor quality sleep or overeating the next day, defeating the objective of the diet.
“It’s also about commitment and being able to maintain the diet,” he adds, adding that it will be tough to do so if the diet interferes with everyday chores due to hunger or weariness.
“Skipping breakfast is more practical, and fasting will be easier to sustain in this case.”
Fasting and diabetes
Ahmed explains that his counsel applies to persons who have not been diagnosed with Type 2 diabetes. Diabetics who are on long-term therapy and using drugs should proceed with caution when it comes to dieting.
Part of the rationale for the popularity of time-restricted eating is its weight-loss impact, which is important in maintaining blood sugar levels. “Losing even a small amount of weight can help improve your blood sugar control, blood pressure, and cholesterol levels, along with diabetes,” clinical nutritionist Mitun De Sarkar tells The National.
Nonetheless, she notes, while intermittent fasting has been shown to benefit in weight loss, it may be harmful for diabetics, particularly those on medication.
“There have been several studies in the past that showed diabetics who ate regular meals and snacks throughout the day had better blood sugar control than those who did not,” she explains.
“In most cases, diabetics need their medication taken with their meals for better effectivity, which can be a challenge when fasting for long periods,” she explains, adding that hypoglycemia, or low blood sugar levels, is one of the hazards of intermittent fasting for diabetics.
Breakfast is vital for this group, according to De Sarkar, and skipping it causes the “body to go into’starvation mode,’ which can lead to a spike in blood sugar levels later in the day.”
“When you eat breakfast, your body produces insulin, which aids in the transport of glucose from the bloodstream into your cells.” This keeps your blood sugar levels from rising.”
She claims that the human metabolism is more effective in the morning and recommends not skipping breakfast, having supper early, and beginning the fast at night instead.
“We are not supposed to eat late at night.” “It goes against our body’s circadian rhythm,” she explains, referring to the natural body clock.
According to De Sarkar, the supper or last meal should be strong in fibre, include roughly 30g of protein, and have a healthy fat content to avoid being hungry before night.
She thinks it’s a “matter of opinion” whether intermittent fasting is a fad, and that more study is required to evaluate its long-term consequences.
There is no such thing as a one-size-fits-all diet.
According to Ruba Elhourani, senior clinical dietitian and director of the nutrition department at RAK Hospital in Ras Al Khaimah, no matter what eating technique individuals choose, meals must always be balanced in order to produce results.
She believes that diabetes patients must be mindful of their carbohydrate and sugar intake.
Velmurugan Mannar, a specialist endocrinologist at Aster Clinic Silicon Oasis, agrees, saying patients should “consider all the practical issues and sustainability” before embarking on any diet regimen.
Instead of limiting eating times, he urges patients to follow a low-carbohydrate, low-fat diet that includes more protein and fiber in their meals.
“In the diet world, one size never fits all, and there is no ideal way of eating for diabetics,” explains De Sarkar. It all relies on a person’s personal demands, lab tests, blood work, and lifestyle preferences.
“It’s also important to note that intermittent fasting isn’t a magic bullet for weight loss,” she adds. “If you want to lose weight and keep it off, you must change your diet and lifestyle, and you cannot eat whatever you want during the eating window.” If you have diabetes and want to begin intermittent fasting, talk to an endocrinologist or a professional nutritionist first.”
Erin Balsa is a highly skilled and knowledgeable health journalist with a passion for educating the public on important health and wellness topics. With extensive experience in both traditional and digital media, Erin has established herself as a trusted voice in the field.