Circadian Alignment of Food Intake and Glycaemic Control by Time‑Restricted Eating: Meta‑analysis
Summary
This review combined 18 controlled studies with 1,169 adults to test whether time-restricted eating (TRE) improves blood sugar control over 4 to 14 weeks. On average, TRE did not change fasting glucose across all studies. It did lower HbA1c and lower fasting insulin, and it nearly lowered HOMA-IR. Timing mattered. When eating windows were set earlier in the day (early TRE), fasting glucose did go down. When eating windows were later, that benefit faded. Most studies involved people with overweight or obesity, and only a few included diabetes. The findings suggest TRE can help some blood sugar measures in the short term, especially when meals are earlier, but effects are modest and depend on timing.
Why It Matters For Night Shift Workers and Night Owls
When you eat can matter for blood sugar. This analysis suggests earlier eating windows work better than late ones. If your schedule allows, keep most calories in the daytime or early evening and avoid very late meals. TRE is not a magic fix and sometimes was paired with calorie goals, but choosing an earlier, consistent window is a practical step that may support glucose control while working nights.
Notes
Open access meta‑analysis.