Tanya Dutt

Why Eating Dinner Before 7 PM Aids Digestion And Better Health

Dinner time (Credit: Canva)

Meal timing has emerged as a crucial aspect of diet and nutrition, with experts emphasizing the importance of consuming your evening meal within a specific two-hour window. Eating earlier in the evening, between 5 p.m. and 7 p.m., has been shown to have significant benefits for weight loss, digestion, and sleep quality. 

Known as the "early bird approach," this strategy aligns with your body's natural circadian rhythm, which influences various bodily functions, including metabolism, digestion, and hormonal release.

The human body's circadian rhythm is essentially its internal clock, governing physiological processes based on light and darkness. During daylight hours, metabolism, digestion, and hormonal activities peak, while they slow down in the evening as the body prepares for rest. 

A 2022 study published in Cell Metabolism demonstrated that individuals who ate their main meal around 5 p.m. burned more calories than those who consumed dinner later. 

This finding is further supported by registered dietitian Tara Schmidt of the Mayo Clinic Diet, who noted that late-night eating disrupts the body’s natural cadence, increasing the risk of obesity and sleep disturbances. "We know that when people eat later at night, they have a higher risk of obesity," Schmidt told Fortune.

<h4>1. Weight Loss and Metabolic Health</h4>

Early dinners promote better digestion and energy expenditure. Research shows that eating four hours before bedtime allows your body ample time to digest food, preventing the post-meal sluggishness that often leads to weight gain. Moreover, taking a post-dinner walk—sometimes humorously referred to as a "fart walk"—can aid in digestion and lower blood sugar levels.

Sustained high blood sugar levels are a hallmark of diabetes, so having an early dinner followed by light physical activity can contribute to better blood sugar control and overall metabolic health.

Eating too late in the evening can interfere with your ability to fall asleep and stay asleep. Late-night meals, especially those rich in fats, acids, caffeine, or spices, are more likely to cause indigestion, heartburn, and acid reflux. These conditions not only disrupt sleep but also increase your chances of waking up in the middle of the night.

In contrast, early meals tend to be more digestible, allowing your body to focus on restorative processes during sleep. Foods that promote better sleep are typically rich in lean protein, fiber, and complex carbohydrates, helping to regulate blood sugar and promote restful slumber.

Timing your meals earlier also has implications for cardiovascular health. A 2023 study found that eating dinner after 9 p.m. increased the likelihood of suffering a stroke by 28%. For every hour past 8 p.m., the risk of stroke or a transient ischemic attack, a temporary blockage of blood supply to the brain, increased by 8%.

Late-night eating has been linked to obesity and other metabolic disorders. Studies show that eating late can increase hunger and alter appetite-regulating hormones like ghrelin and leptin. Late dinners also reduce energy expenditure, slow down digestion, and disrupt fat metabolism, making it easier to gain weight.

Additionally, eating late may trigger changes in the body's adipose (fat) tissues, promoting fat storage rather than fat breakdown, further increasing the risk of obesity.

<h2>Foods for a Healthy Metabolic Dinner</h2>

Eating the right kinds of foods at dinner can significantly enhance metabolic health and support weight loss, better digestion, and restful sleep. Focus on these types of foods:

- Include options like grilled chicken, fish, tofu, or legumes to keep you feeling full and support muscle repair overnight.

- Dark leafy greens (spinach, kale), broccoli, and other fiber-packed veggies aid digestion and maintain stable blood sugar levels.

- Opt for quinoa, sweet potatoes, or brown rice for slow-releasing energy that won’t spike blood sugar before bed.

- Incorporate small amounts of avocado, olive oil, or nuts to help your body absorb nutrients and maintain satiety.

- Chamomile or peppermint tea can aid digestion and promote relaxation before sleep.

Avoid high-fat, spicy, or acidic foods that may cause indigestion and disrupt sleep patterns.

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Meal timing has emerged as a crucial aspect of diet and nutrition, with experts emphasizing the importance of consuming your evening meal within a specific two-hour window. Eating earlier in the evening, between 5 p.m. and 7 p.m., has been shown to have significant benefits for weight loss, digestion, and sleep quality. Known as the "early bird approach," this strategy aligns with your body's natural circadian rhythm, which influences various bodily functions, including metabolism, digestion, and hormonal release.The human body's circadian rhythm is essentially its internal clock, governing physiological processes based on light and darkness. During daylight hours, metabolism, digestion, and hormonal activities peak, while they slow down in the evening as the body prepares for rest. A 2022 study published in Cell Metabolism demonstrated that individuals who ate their main meal around 5 p.m. burned more calories than those who consumed dinner later. This finding is further supported by registered dietitian Tara Schmidt of the Mayo Clinic Diet, who noted that late-night eating disrupts the body’s natural cadence, increasing the risk of obesity and sleep disturbances. "We know that when people eat later at night, they have a higher risk of obesity," Schmidt told Fortune.Benefits of Early Dinner1. Weight Loss and Metabolic HealthEarly dinners promote better digestion and energy expenditure. Research shows that eating four hours before bedtime allows your body ample time to digest food, preventing the post-meal sluggishness that often leads to weight gain. Moreover, taking a post-dinner walk—sometimes humorously referred to as a "fart walk"—can aid in digestion and lower blood sugar levels.Sustained high blood sugar levels are a hallmark of diabetes, so having an early dinner followed by light physical activity can contribute to better blood sugar control and overall metabolic health.2. Improved Sleep QualityEating too late in the evening can interfere with your ability to fall asleep and stay asleep. Late-night meals, especially those rich in fats, acids, caffeine, or spices, are more likely to cause indigestion, heartburn, and acid reflux. These conditions not only disrupt sleep but also increase your chances of waking up in the middle of the night.In contrast, early meals tend to be more digestible, allowing your body to focus on restorative processes during sleep. Foods that promote better sleep are typically rich in lean protein, fiber, and complex carbohydrates, helping to regulate blood sugar and promote restful slumber.3. Heart HealthTiming your meals earlier also has implications for cardiovascular health. A 2023 study found that eating dinner after 9 p.m. increased the likelihood of suffering a stroke by 28%. For every hour past 8 p.m., the risk of stroke or a transient ischemic attack, a temporary blockage of blood supply to the brain, increased by 8%.Risks of Late-Night EatingLate-night eating has been linked to obesity and other metabolic disorders. Studies show that eating late can increase hunger and alter appetite-regulating hormones like ghrelin and leptin. Late dinners also reduce energy expenditure, slow down digestion, and disrupt fat metabolism, making it easier to gain weight.Additionally, eating late may trigger changes in the body's adipose (fat) tissues, promoting fat storage rather than fat breakdown, further increasing the risk of obesity.Foods for a Healthy Metabolic DinnerEating the right kinds of foods at dinner can significantly enhance metabolic health and support weight loss, better digestion, and restful sleep. Focus on these types of foods:- Include options like grilled chicken, fish, tofu, or legumes to keep you feeling full and support muscle repair overnight.- Dark leafy greens (spinach, kale), broccoli, and other fiber-packed veggies aid digestion and maintain stable blood sugar levels.- Opt for quinoa, sweet potatoes, or brown rice for slow-releasing energy that won’t spike blood sugar before bed.- Incorporate small amounts of avocado, olive oil, or nuts to help your body absorb nutrients and maintain satiety.- Chamomile or peppermint tea can aid digestion and promote relaxation before sleep.Avoid high-fat, spicy, or acidic foods that may cause indigestion and disrupt sleep patterns.

why eating dinner before 7 pm aids digestion and better health

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The thought of eating <span>insects</span> could even make non-vegetarians squirm, let alone vegetarians. But there a plenty of everyday food items that secretly contain insects. Discussion on the issue began after a report recently revealed that cockroaches were being added to chocolate bars. However, the claim was very quickly debunked. 

However, a similar report published in <em>Scientific American </em>claimed that a person consumes an average of one to two pounds of flies, maggots, and other bugs each year without even knowing it. Every day, food items like peanut butter, frozen vegetables and spices like cinnamon can contain a certain amount of bugs. 

<h2>What Should You Know About Insects In Your Food</h2>Peanut Butter

The peanut butter jar in your pantry can legally contain up to 136 insect parts, according to the <span>FDA</span>’s Food Defect Action Levels guide. From the field to your grocery store, insect fragments often make their way into food production.

The FDA permits up to 74 insect fragments in a 4.4-ounce chocolate bar. Cockroach parts are among the most common contaminants, adding nearly 6,000 bug pieces annually to a chocolate lover’s diet.

One gram of pasta can contain a bug fragment, with up to 225 insect parts allowed in a 225-gram portion. These fragments usually come from wheat, which itself may hold up to 75 parts per 50 grams.

Your coffee may contain around 120 insect parts per cup. The FDA approves coffee with less than 10 per cent insect infestation, translating to nearly 140,000 bug fragments consumed annually.

A single cup of raisins might have up to 35 fruit fly eggs and ten insects. The FDA ensures such small amounts are safe to consume, as eliminating all defects would make food production costly.

Canned mushrooms with up to 19 maggots and 74 mites are considered FDA-approved. While unappealing, these fragments are often too small to notice and provide protein comparable to chicken or salmon.

Frozen broccoli can include up to 60 aphids per 100 grams. Regular consumption might lead to unintentionally eating over 1,600 aphids a year, as these tiny bugs commonly infest crop fields.

A 14.5-ounce can of tomatoes can legally contain eight fly eggs or one maggot. Interestingly, insect eggs are a delicacy in some cultures, like Mexican caviar, made from aquatic insect eggs.

The FDA allows canned fruit juices to have one maggot per 250 millilitres. Despite this, insects are a natural part of food processing, so your morning OJ likely contains a harmless amount.

Ground pepper can legally hold up to 475 bug fragments per 50 grams. Those insect heads and legs may be adding more spice to your meals than you realise.

Up to 400 insect fragments are allowed per 50 grams of cinnamon. While this may not deter you from using the spice, it’s worth noting that your favourite desserts might not be entirely vegetarian.

Sauerkraut can contain up to 50 thrips, small stick-like insects. Knowing this might make you reconsider your next serving of this condiment.

Raspberries and blueberries can legally include up to four larvae or ten insects per 500 grams. These critters often end up unnoticed in canned or frozen berries. 

Diet & Nutrition

Insects

Insects in food

cockroaches in chocolate

The thought of eating insects could even make non-vegetarians squirm, let alone vegetarians. But there a plenty of everyday food items that secretly contain insects. Discussion on the issue began after a report recently revealed that cockroaches were being added to chocolate bars. However, the claim was very quickly debunked. However, a similar report published in Scientific American claimed that a person consumes an average of one to two pounds of flies, maggots, and other bugs each year without even knowing it. Every day, food items like peanut butter, frozen vegetables and spices like cinnamon can contain a certain amount of bugs. What Should You Know About Insects In Your FoodPeanut ButterThe peanut butter jar in your pantry can legally contain up to 136 insect parts, according to the FDA’s Food Defect Action Levels guide. From the field to your grocery store, insect fragments often make their way into food production.ChocolateThe FDA permits up to 74 insect fragments in a 4.4-ounce chocolate bar. Cockroach parts are among the most common contaminants, adding nearly 6,000 bug pieces annually to a chocolate lover’s diet.PastaOne gram of pasta can contain a bug fragment, with up to 225 insect parts allowed in a 225-gram portion. These fragments usually come from wheat, which itself may hold up to 75 parts per 50 grams.Coffee BeansYour coffee may contain around 120 insect parts per cup. The FDA approves coffee with less than 10 per cent insect infestation, translating to nearly 140,000 bug fragments consumed annually.RaisinsA single cup of raisins might have up to 35 fruit fly eggs and ten insects. The FDA ensures such small amounts are safe to consume, as eliminating all defects would make food production costly.MushroomsCanned mushrooms with up to 19 maggots and 74 mites are considered FDA-approved. While unappealing, these fragments are often too small to notice and provide protein comparable to chicken or salmon.Frozen BroccoliFrozen broccoli can include up to 60 aphids per 100 grams. Regular consumption might lead to unintentionally eating over 1,600 aphids a year, as these tiny bugs commonly infest crop fields.Canned TomatoesA 14.5-ounce can of tomatoes can legally contain eight fly eggs or one maggot. Interestingly, insect eggs are a delicacy in some cultures, like Mexican caviar, made from aquatic insect eggs.Fruit JuiceThe FDA allows canned fruit juices to have one maggot per 250 millilitres. Despite this, insects are a natural part of food processing, so your morning OJ likely contains a harmless amount.Ground PepperGround pepper can legally hold up to 475 bug fragments per 50 grams. Those insect heads and legs may be adding more spice to your meals than you realise.CinnamonUp to 400 insect fragments are allowed per 50 grams of cinnamon. While this may not deter you from using the spice, it’s worth noting that your favourite desserts might not be entirely vegetarian.SauerkrautSauerkraut can contain up to 50 thrips, small stick-like insects. Knowing this might make you reconsider your next serving of this condiment.BerriesRaspberries and blueberries can legally include up to four larvae or ten insects per 500 grams. These critters often end up unnoticed in canned or frozen berries. 

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Salak, commonly known as <span>snake fruit</span>, is a tropical fruit native to Indonesia that has gradually made its way to various parts of the world, including India. These trees are grown for their clustered fruit found at the base of the tree. Snake fruit has a scaly, red exterior and therefore received its name: snake fruit. The fruit is about the size of a <span>fig</span> and, once peeled, it looks like a large garlic clove. Beneath the snake-looking skin are three lobes of yellow or white pulp with flat skin inside them. With its distinctive reddish-brown scaly skin and a tangy, mildly sweet taste, this fruit is not just a treat for the taste buds but also a powerhouse of nutrients. 

<h2>Here Is Why You Should Consider Adding Snake Fruit To Your Diet</h2><h2>1. Low Carbohydrate Content</h2>

If you are monitoring your carbohydrate intake, snake fruit is an excellent choice. It contains approximately 15 grams of carbohydrates per 100 grams, making it a lower-carb option compared to popular fruits like grapes and bananas. This makes it suitable for those looking to manage their blood sugar levels or maintain a low-carb diet.

Snake fruit is a rich source of dietary fibre, which is essential for digestive health. Fibre adds bulk to the stool, promoting regular bowel movements and preventing constipation. Additionally, consuming fibre-rich foods like snake fruit can help you feel fuller for longer, potentially reducing overall calorie intake and aiding in weight management.

<h2>3. Packed with Essential Vitamins</h2>

This nutrient-dense fruit is loaded with essential vitamins and minerals. It is particularly high in vitamin C, a powerful antioxidant that boosts immunity and promotes healthy skin. Additionally, snake fruit contains potassium, which helps regulate blood pressure, and iron, which supports healthy blood circulation and prevents anaemia.

<h2>4. Moderate Natural Sugar Content</h2>

While snake fruit is naturally sweet, it contains a moderate amount of sugar compared to other high-sugar fruits. This makes it a suitable option for those watching their sugar intake, including individuals with diabetes. However, it is still advisable to consume it in moderation.

<h2>5. High Water Content for Hydration</h2>

One of the lesser-known benefits of snake fruit is its high water content. Foods with a high water content typically have a low-calorie density, meaning they can help you feel full without consuming too many calories. This makes snake fruit a hydrating and satisfying snack, particularly beneficial during hot weather.

Snake fruit is more than just an exotic fruit with a unique appearance. It is a nutritious addition to the diet, offering low carbs, high fibre, essential vitamins, and moderate natural sugars. Whether you enjoy it as a snack or incorporate it into salads and desserts, snake fruit can be a refreshing and health-boosting choice.

Snake Fruit

Snake fruit health benefits

Salak, commonly known as snake fruit, is a tropical fruit native to Indonesia that has gradually made its way to various parts of the world, including India. These trees are grown for their clustered fruit found at the base of the tree. Snake fruit has a scaly, red exterior and therefore received its name: snake fruit. The fruit is about the size of a fig and, once peeled, it looks like a large garlic clove. Beneath the snake-looking skin are three lobes of yellow or white pulp with flat skin inside them. With its distinctive reddish-brown scaly skin and a tangy, mildly sweet taste, this fruit is not just a treat for the taste buds but also a powerhouse of nutrients. Here Is Why You Should Consider Adding Snake Fruit To Your Diet1. Low Carbohydrate ContentIf you are monitoring your carbohydrate intake, snake fruit is an excellent choice. It contains approximately 15 grams of carbohydrates per 100 grams, making it a lower-carb option compared to popular fruits like grapes and bananas. This makes it suitable for those looking to manage their blood sugar levels or maintain a low-carb diet.2. High in Dietary FibreSnake fruit is a rich source of dietary fibre, which is essential for digestive health. Fibre adds bulk to the stool, promoting regular bowel movements and preventing constipation. Additionally, consuming fibre-rich foods like snake fruit can help you feel fuller for longer, potentially reducing overall calorie intake and aiding in weight management.3. Packed with Essential VitaminsThis nutrient-dense fruit is loaded with essential vitamins and minerals. It is particularly high in vitamin C, a powerful antioxidant that boosts immunity and promotes healthy skin. Additionally, snake fruit contains potassium, which helps regulate blood pressure, and iron, which supports healthy blood circulation and prevents anaemia.4. Moderate Natural Sugar ContentWhile snake fruit is naturally sweet, it contains a moderate amount of sugar compared to other high-sugar fruits. This makes it a suitable option for those watching their sugar intake, including individuals with diabetes. However, it is still advisable to consume it in moderation.5. High Water Content for HydrationOne of the lesser-known benefits of snake fruit is its high water content. Foods with a high water content typically have a low-calorie density, meaning they can help you feel full without consuming too many calories. This makes snake fruit a hydrating and satisfying snack, particularly beneficial during hot weather.Snake fruit is more than just an exotic fruit with a unique appearance. It is a nutritious addition to the diet, offering low carbs, high fibre, essential vitamins, and moderate natural sugars. Whether you enjoy it as a snack or incorporate it into salads and desserts, snake fruit can be a refreshing and health-boosting choice.

What Is The Hottest Temperature A Human Body Can Handle?

what is the hottest temperature a human body can handle?

As the scorching sun takes over the skies, people are trying every remedy to keep themselves cool and refreshed. Many are turning to natural fruits and vegetables to beat the summer heat. One such fruit is the <span>ice apple</span> or Tadgoda. This lesser-known tropical fruit of the palmyra palm tree is perfect to beat the summer heat. Ice apples have a brown ice which needs to be peeled to extract their translucent and sweet pulp. Ice apple looks similar to litchi fruit and tastes slightly sweeter. They are a low-calorie fruit and are rich in calcium and phytonutrients, apart from sodium and potassium. Tadgola or ice apple helps cool the body, maintains electrolyte balance and works as a remedy for stomach ailments.

As the temperature soars, staying cool and hydrated becomes essential, and one fruit that stands out for its natural cooling properties is the ice apple. With its translucent, jelly-like texture and refreshing taste, ice apple is a seasonal fruit that not only quenches thirst but also offers a range of health benefits.

<h2>Natural Hydration And Cooling Effect</h2>

Ice apple is composed of approximately 95 per cent water, making it a natural coolant that effectively replenishes fluids lost through sweating during the hot summer months. Its rich mineral content, including potassium and magnesium, helps maintain the body’s electrolyte balance, preventing fatigue and promoting overall well-being.

This low-calorie fruit is packed with dietary fibre, aiding digestion and preventing constipation, a common issue exacerbated by heat. Additionally, ice apple is a source of essential vitamins such as vitamin C and B-complex, which strengthen the immune system and boost energy levels. Its low fat and calorie content make it an ideal choice for those looking to shed extra pounds without compromising on nutrition.

The subtle sweetness and juicy, melt-in-the-mouth texture of ice apple make it a delightful summer treat. Whether consumed as is or chilled, it provides an instant cooling sensation that is particularly satisfying on a hot day. It is a favorite among both children and adults due to its light, refreshing flavour.

Rich in fibre and natural sugars, ice apple acts as a gentle laxative, promoting regular bowel movements and preventing constipation. Its high water content further aids in digestion and helps prevent dehydration, making it a digestive-friendly fruit for the summer season.

In Ayurveda, ice apple is known for its ability to pacify Pitta dosha, which is associated with excess body heat. Consuming ice apple can help alleviate ailments like acidity, skin rashes, and heat stroke by naturally cooling the body and promoting a sense of calm and relaxation.

As summer continues to intensify, incorporating ice apple into your diet can be a refreshing and healthful way to stay cool while benefiting from its nutrient-rich profile. Whether enjoyed as a snack, dessert, or in a chilled beverage, this seasonal fruit is a must-try for beating the heat naturally.

Ice Apple

Ice Apple Health benefits

Ice Apple Cooling Benefits

Ayurveda cooling agent

As the scorching sun takes over the skies, people are trying every remedy to keep themselves cool and refreshed. Many are turning to natural fruits and vegetables to beat the summer heat. One such fruit is the ice apple or Tadgoda. This lesser-known tropical fruit of the palmyra palm tree is perfect to beat the summer heat. Ice apples have a brown ice which needs to be peeled to extract their translucent and sweet pulp. Ice apple looks similar to litchi fruit and tastes slightly sweeter. They are a low-calorie fruit and are rich in calcium and phytonutrients, apart from sodium and potassium. Tadgola or ice apple helps cool the body, maintains electrolyte balance and works as a remedy for stomach ailments.As the temperature soars, staying cool and hydrated becomes essential, and one fruit that stands out for its natural cooling properties is the ice apple. With its translucent, jelly-like texture and refreshing taste, ice apple is a seasonal fruit that not only quenches thirst but also offers a range of health benefits.Natural Hydration And Cooling EffectIce apple is composed of approximately 95 per cent water, making it a natural coolant that effectively replenishes fluids lost through sweating during the hot summer months. Its rich mineral content, including potassium and magnesium, helps maintain the body’s electrolyte balance, preventing fatigue and promoting overall well-being.Nutritional PowerhouseThis low-calorie fruit is packed with dietary fibre, aiding digestion and preventing constipation, a common issue exacerbated by heat. Additionally, ice apple is a source of essential vitamins such as vitamin C and B-complex, which strengthen the immune system and boost energy levels. Its low fat and calorie content make it an ideal choice for those looking to shed extra pounds without compromising on nutrition.Refreshing Taste and TextureThe subtle sweetness and juicy, melt-in-the-mouth texture of ice apple make it a delightful summer treat. Whether consumed as is or chilled, it provides an instant cooling sensation that is particularly satisfying on a hot day. It is a favorite among both children and adults due to its light, refreshing flavour.Gut-Friendly BenefitsRich in fibre and natural sugars, ice apple acts as a gentle laxative, promoting regular bowel movements and preventing constipation. Its high water content further aids in digestion and helps prevent dehydration, making it a digestive-friendly fruit for the summer season.Ayurvedic PerspectiveIn Ayurveda, ice apple is known for its ability to pacify Pitta dosha, which is associated with excess body heat. Consuming ice apple can help alleviate ailments like acidity, skin rashes, and heat stroke by naturally cooling the body and promoting a sense of calm and relaxation.As summer continues to intensify, incorporating ice apple into your diet can be a refreshing and healthful way to stay cool while benefiting from its nutrient-rich profile. Whether enjoyed as a snack, dessert, or in a chilled beverage, this seasonal fruit is a must-try for beating the heat naturally.

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