Slash the risk of type 2 diabetes by changing when you eat

Person standing on scales

An intermittent fasting diet can help prevent type diabetes 2, a study finds

Sarra Gray

By Sarra Gray

Published: 16/08/2023

- 09:46

Updated: 16/10/2023

- 16:15

A fasting diet plan involves eating all food for the day within a short time window

Eating within a certain time window could help reduce the risk of developing type 2 diabetes (T2D) a recent study reported.

It suggested eating earlier in the day can have lots of positive effects, but it must be done carefully.

A poor diet is a big contributor to the development of T2D.

To help prevent this, those suffering can look at when they eat as well as what they eat, according to the study published by the Department of Biomedical Sciences, College of Veterinary Medicine, University of Georgia, Athens.

Woman with diabetes

Various studies showed intermittent fasting could lower the risk of diabetes type 2


The study stated: "Meal consistency, avoiding late-night eating, low meal frequency, and fasting... increase metabolic health.

"In addition, fasting as a treatment for T2D must be used correctly for beneficial results.

"Time restricted eating can improve insulin resistance, cognitive function, and glycemic control - all of which are important for fighting T2D."

Eating like this is often referred to as intermittent fasting and can be done in many different ways.

A popular method includes 16:8, where participants will fast for 16 hours a day and eat all their daily food within an eight hour window.

The 5:2 diet is another widely used method, where fewer calories are consumed on two days of the week and dieters eat normally on the remaining five days.

While all fasting methods can have benefits, the research found daily eating pattern adjustments have the biggest benefit.

Those who want to give this a go should focus on eating earlier in the day, around breakfast and lunchtime.

Woman eating salad

A poor diet is a big contributor to the development of T2D


The study concluded: "The collective available data, therefore, indicate that some eating patterns can be used to reduce the prevalence of T2D in the human population, which is important information given the individual and societal costs of this increasingly prevalent disease."

Another recent study, from researchers at the University of Adelaide and South Australian Health and Medical Research Institute, showed similar results.

It collected data from 209 participants who tried intermittent fasting for an 18 month period.

Those fasting did so three days a week and were shown to have more insulin sensitivity or greater tolerance to glucose which can help reduce the risk of developing T2D.

You may like