Research Shows Time-Restricted Eating Lowers Blood Sugar and Diabetes Risk

Experts explain how this intermittent fasting approach could help prevent type 2 diabetes.

Mar. 18, 2026 at 5:20pm

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A recent study found that time-restricted eating, a type of intermittent fasting where 80% of calories are consumed before 1 p.m., may lower blood sugar levels and reduce the risk of developing type 2 diabetes. Experts say this approach supports healthy insulin function and blood sugar management, but caution it may not be suitable for everyone, especially those with insulin-dependent diabetes.

Why it matters

This research suggests a simple dietary change could help prevent the progression from prediabetes to type 2 diabetes, which is a growing public health concern. Understanding how time-restricted eating impacts blood sugar regulation provides insights that could inform diabetes prevention strategies.

The details

The study followed 10 people with obesity and high blood sugar levels. Participants followed either an early time-restricted feeding pattern or a normal eating pattern for a week each. While their weight remained constant, blood sugar levels were more stable and less elevated when they consumed 80% of their daily calories before 1 p.m. Experts believe this may be due to the body's natural circadian rhythms, with insulin sensitivity being higher during the day. Time-restricted eating may also prevent the prolonged elevated blood sugar that can lead to insulin resistance and type 2 diabetes.

  • The study was published in the journal iScience in 2024.
  • A follow-up study in Clinical Nutrition in 2025 found similar results, with participants seeing improvements in glycemic control, fasting blood glucose, body weight, and triglycerides after 12 weeks of time-restricted eating.

The players

Joanne Bruno, M.D., Ph.D.

The lead study author and an endocrinologist and clinical assistant professor at NYU Grossman School of Medicine.

Scott Keatley, R.D.

The co-owner of Keatley Medical Nutrition Therapy.

Pouya Shafipour, M.D.

A board-certified family and obesity medicine physician at Saint John's Physician Partners in Santa Monica, CA.

Jessica Cording, R.D.

The author of The Little Book of Game-Changers.

Beth Warren, M.S., R.D.N.

The author of Secrets of a Kosher Girl.

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What they’re saying

“This eating pattern and its impact on blood sugar 'may help prevent those with prediabetes or obesity from developing type 2 diabetes.'”

— Joanne Bruno, M.D., Ph.D., Lead study author and endocrinologist

“This approach might help lower the risk of developing type 2 diabetes because prolonged periods of elevated blood sugar can lead to insulin resistance, a key factor in the development of type 2 diabetes.”

— Scott Keatley, R.D., Co-owner of Keatley Medical Nutrition Therapy

“You have more insulin sensitivity during the day and less at night. If you frontload your calories, they will metabolize better and fluctuations will go down significantly.”

— Pouya Shafipour, M.D., Board-certified family and obesity medicine physician

What’s next

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The takeaway

This research highlights the potential for time-restricted eating to help prevent the progression from prediabetes to type 2 diabetes, providing a simple dietary intervention that could have significant public health benefits. However, it's important to consult with a healthcare provider before making major changes, especially for those with insulin-dependent diabetes.