Study Suggests Intermittent Fasting as an Effective Method to Regulate Blood Sugar

• A recent study examined the impact of intermittent fasting on blood sugar levels in individuals with pre-diabetes and obesity.
• The findings suggested that consuming 80% of daily calories before 1pm may help regulate blood sugar levels.
• Furthermore, the researchers believe that intermittent fasting could potentially prevent the development of type 2 diabetes in individuals with pre-diabetes or obesity.

New research suggests that consuming meals earlier in the day can assist individuals with pre-diabetes and obesity in managing their blood sugar levels. This study was presented at the Endocrine Society’s annual meeting in Chicago, ENDO 2023, on Thursday. It should be noted, however, that this research has not yet been published in a journal.

The researchers specifically investigated the effects of early time-restricted feeding, a form of intermittent fasting where individuals only eat during the first six to eight hours of the day, on blood sugar levels. Previous studies have indicated that this fasting approach may improve cardiometabolic health and blood sugar levels. The research team aimed to determine whether the observed benefits were due to weight loss or the fasting itself.

Participants consumed 80% of their calories before 1pm

As part of the study, ten participants with pre-diabetes and obesity were observed. Half of the participants followed the early time-restricted feeding (eTRF) diet, consuming 80% of their daily calories before 1pm. The remaining participants consumed 50% of their calories after 4pm to mimic a traditional eating schedule. After a week, the participants switched diets for the second week, while keeping their weight stable through provided food.

The results revealed that even just a week of eTRF appeared to stabilize blood glucose levels and reduce the duration of time that blood glucose remained outside the desired range, independent of weight. Dr. Joanne Bruno, the lead researcher, believes that this suggests eTRF could be a valuable strategy for individuals with pre-diabetes or obesity to maintain normal blood sugar levels and prevent the progression to type 2 diabetes. However, further research is necessary to fully understand the potential benefits of eTRF.

It is important to note that intermittent fasting is not suitable for everyone. Individuals under 18, pregnant or breastfeeding, with a history of eating disorders, over 65, or with type 2 diabetes should avoid intermittent fasting. It is also not recommended for those attempting to gain or maintain muscle mass. Consulting a doctor before attempting intermittent fasting is advised.

According to David Clayton, a lecturer in nutrition and exercise physiology at Nottingham Trent University, UK, who was not involved in the study, consuming a substantial breakfast in the morning and smaller meals throughout the day, or fasting in the evening, is generally more beneficial. Clayton explains that in the morning, our bodies are more primed to use glucose as a fuel source. Skipping breakfast regularly has been linked to higher body mass index (BMI). Backloading all calories to the evening can put stress on the body to utilize glucose, potentially contributing to the development of type 2 diabetes over time. Clayton believes that consuming meals earlier in the day can benefit overall health, particularly for individuals with obesity or pre-diabetes. For those who eat together as a family in the evening, simply reducing carbohydrate intake during dinner can also be beneficial.