You're undoubtedly aware that different foods have different effects on our bodies at other times of day—a there's the reason we don't eat Shrimp Fra Diavolo for morning or berry smoothies for dinner. In reality, intermittent fasting, one of the most popular eating habits, is founded on the premise that our bodies respond to what we eat and when we eat it.
So, it's not unreasonable to think that things that don't have much of an impact on your health in the morning could have a different effect on you in the evening.
According to a new study from The Endocrine Society, the world's premier endocrinology organization, eating meat at dinnertime can considerably increase your risk of heart disease.
The study was published in the Endocrine Society's The Journal of Clinical Endocrinology & Metabolism by experts from China's Harbin Medical University. Researchers compared the impact of eating meat and refined carbs at breakfast versus eating these items at supper using data from nearly 30,000 people over 13 years.
Indeed, eating them during dinner increased the participants' risk of cardiovascular disease (CVD). That's not to say you should eat syrup-drenched pancakes and bacon for breakfast every day, but it's certainly preferable to having them for the evening.
This isn't to argue that a meat-filled dish with a sweet pastry for dessert isn't acceptable. Instead, this may be the mild prodding you need to prepare more plant-based dinners throughout the week. After all, according to the study, making these substitutions lowered CVD risk by 10%.
"Based on our findings, we advocate consuming more plant-based food at dinner, especially high-quality carbs like fiber-rich foods, and avoiding animal-based food in the evening to minimize the risk of cardiovascular disease," says corresponding author Ying Li, Ph.D. of Harbin Medical University!
When it comes to heart-healthy dinners, it's worth familiarizing yourself with the variety of vegan protein sources available at your local grocery store and figuring out which foods will provide you with the complex carbs your body requires.
Simple plant-based swaps you can enjoy at dinner!
Don't know where to begin? Vandana Sheth, RDN, CDCES, FAND, a registered dietitian nutritionist and author of "My Indian Table: Quick & Tasty Vegetarian Recipes," suggests experimenting with healthful, plant-based options inspired by international cuisine. She recommends stir-fried vegetables and tofu with brown rice, vegetarian chili with whole-grain bread, a side salad, a burrito bowl with leafy greens, sauteed fajita-style vegetables, black beans, and tomatoes, salsa, and guacamole.
Are you in a hurry? A certified dietician at Abbey's Kitchen, Abbey Sharp, has a few ideas. "Beans, lentils, nuts, and seeds are some of my favorite full plant-based foods. Homemade beans on toast are my go-to quick and easy supper."