If you’ve ever wondered whether time-restricted eating or intermittent fasting really helps with blood sugar, a new study has some answers.
Researchers in China compared three popular eating plans to see how they affect people with type 2 diabetes and obesity. All three approaches helped participants lose weight and lower blood sugar, but one stood out for a few key benefits.
The study included 90 adults who were randomly assigned to one of these plans:
Intermittent energy restriction (IER): Eating fewer calories just two days a week, known as the 5:2 method.
Time-restricted eating (TRE): Eating all meals within a 10-hour window each day.
Continuous energy restriction (CER): Eating fewer calories every day.
After 16 weeks, the group following intermittent energy restriction showed the biggest improvements in fasting blood sugar, triglycerides and insulin sensitivity. They also had the highest rate of sticking with the plan.
“This study is the first to compare the effects of three different dietary interventions — intermittent energy restriction (IER), time-restricted eating (TRE) and continuous energy restriction (CER) — in managing type 2 diabetes with obesity,” said Haohao Zhang, Ph.D., of Zhengzhou University.
The researchers say their findings can help guide people and their health care providers in choosing the best eating strategy to support blood sugar control and weight loss.
Participants in all three groups saw improvements in average blood sugar and weight, and mild side effects like low blood sugar were rare. Everyone in the study received nutrition support to help them follow their plan.
The researchers say intermittent energy restriction may be a good option for people looking to manage type 2 diabetes through food choices. More research is needed, but for now, it offers one more tool in the toolbox for better health.
This study was conducted at The First Affiliated Hospital of Zhengzhou University. No outside funding was reported.