近期一项发表于《糖尿病护理》（Diabetes Care）期刊的研究指出，早餐进食时间过晚可能对血糖控制产生不利影响。研究团队追踪了超过1万名成年人的饮食与代谢数据，发现习惯在上午9点30分之后才吃早餐的人群，其空腹血糖水平和胰岛素抵抗指数显著高于在9点前吃早餐者。研究人员解释，人体的生物钟（昼夜节律）在清晨最为活跃，此时胰岛素敏感性较高，有助于更有效地处理摄入的碳水化合物。若延迟早餐时间，可能打乱这一生理节奏，导致餐后血糖波动更大，长期下来或增加患2型糖尿病的风险。专家建议，尽量在起床后1小时内吃早餐，并搭配富含蛋白质、膳食纤维和健康脂肪的食物，以维持全天血糖稳定。此外，规律作息与定时进餐也被视为改善代谢健康的重要策略。该研究提醒公众，不仅‘吃什么’重要，‘什么时候吃’同样关键。
A recent study published in the journal Diabetes Care suggests that eating breakfast too late may negatively impact blood sugar control. Researchers tracked dietary and metabolic data from over 10,000 adults and found that individuals who habitually ate breakfast after 9:30 a.m. had significantly higher fasting blood glucose levels and insulin resistance compared to those who ate before 9 a.m. The researchers explain that the body’s circadian rhythm is most active in the morning, when insulin sensitivity peaks, allowing for more efficient processing of carbohydrates. Delaying breakfast may disrupt this natural rhythm, leading to greater post-meal blood sugar spikes and, over time, potentially increasing the risk of type 2 diabetes. Experts recommend having breakfast within one hour of waking up and choosing meals rich in protein, dietary fiber, and healthy fats to support stable blood sugar throughout the day. Consistent sleep schedules and regular meal timing are also highlighted as key strategies for metabolic health. This study underscores that not only what we eat matters—but also when we eat.
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