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Nothing on this site should be interpreted as personal medical advice. Always consult with your doctor before changing anything related to your healthcare.

If you’ve been following my work, you’ve probably heard me mention time-restricted eating (TRE) before—also known as intermittent fasting. (Read more about it here in this issue of my Nutrition & Healing newsletter. Not a member? Click the red button below to learn more.)

This method of eating, where you limit all meals and snacks to a specific 8-12 hour window, has been linked to several health benefits, including weight loss and improved metabolic health.

Now, new research is shedding even more light on how TRE can help control blood sugar, making it an exciting option for people at risk of type 2 diabetes.

But is this eating plan as good as it sounds? Let’s dive into the latest findings.

How Time-Restricted Eating Works

The idea behind TRE is simple: you eat all your meals and snacks within a set time frame—usually 8 to 12 hours—and then fast for the rest of the day.

During the fasting window, you can have water or other calorie-free beverages, but no food.

This approach has already been associated with a range of benefits, including:

  • Weight loss, particularly in those who are overweight or obese
  • Improved cholesterol and triglyceride levels, which lowers the risk of heart disease
  • Better sleep quality
  • Enhanced cognitive function
  • Potential anti-aging and anti-cancer effects

But this latest study takes it a step further by suggesting that TRE can also help with blood sugar control—specifically for those who are at risk of developing type 2 diabetes.

What the New Research Shows

In a small study presented at the European Association for the Study of Diabetes, researchers looked at how an 8-hour TRE window impacted blood sugar levels in people at high risk of type 2 diabetes.

The participants in the study alternated between days of habitual eating (with a 14-hour eating window) and days where they practiced TRE, eating only between either 8 a.m. and 4 p.m., or noon and 8 p.m.

What they found was promising. TRE improved blood sugar control, increasing the time participants spent with healthy glucose levels by 3.3 percent compared to their usual eating habits.

This improvement occurred regardless of whether they followed an early or late eating window, suggesting that the timing of the window isn’t as important as sticking to the 8-hour rule.

Lead author Kelly Bowden Davies, PhD, from Manchester Metropolitan University, said, “Restricting eating to a window of 8 hours per day significantly improved the daily time spent in the normal blood glucose range and reduced fluctuations in blood glucose levels.”

These findings suggest that TRE could be a powerful tool for people who are overweight or obese and looking to reduce their risk of type 2 diabetes.

Why This Matters for Seniors

As we age, our metabolism slows, and it becomes harder to regulate blood sugar levels—especially for those who are carrying extra weight.

Type 2 diabetes is strongly linked to obesity, and according to experts, people with obesity are up to 80 times more likely to develop diabetes than those with a healthy weight.

TRE offers a simple way to potentially lower your risk of type 2 diabetes without the hassle of counting calories or following restrictive diets. But as with any eating plan, it’s important to find what works for you and ensure you’re getting all the nutrients your body needs.

The Potential Downsides of TRE

While TRE shows promise, it’s not without its potential drawbacks. Some studies suggest that TRE may carry short-term benefits, but could also have long-term risks for certain individuals.

Which is why, TRE may not be recommended for everyone. People with type 1 diabetes, those who are pregnant or breastfeeding, or individuals with low blood pressure or heart disease should consult their healthcare provider before trying intermittent fasting.

Time-restricted eating is an intriguing option for improving blood sugar control and reducing the risk of type 2 diabetes—especially for those who are overweight or obese.

The latest research shows that even small changes in how and when we eat can make a big difference in our health.

But as with any lifestyle change, it’s important to approach TRE with caution and consult your doctor before making major changes. If you’re looking to improve your blood sugar, it’s worth giving TRE a try—just be sure to do it safely and mindfully.

P.S. Read more about the many benefits you can experience with time-restricted eating here, in this issue of my Nutrition & Health newsletter. Or, click the button below to learn about becoming a member.

Sources:

Lang, K. (2024, September 17). Could time-restricted eating aid blood sugar control, lower type 2 diabetes risk? Medicalnewstoday.com; Medical News Today. https://www.medicalnewstoday.com/articles/time-restricted-eating-improves-blood-sugar-control-regardless-of-time-of-day#What-are-the-possible-downsides-of-time-restricted-eating?

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