Professor Sarah Berry

speaker

83 appearances 1 recordings 1 series first heard Jul 2026 last heard 22 Jul

Professor Sarah Berry’s voice in public audio — every appearance, attributed to the second.

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Recordings per month over the last 12 months — 1 in all, peaking in Jul 2026 with 1.

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The Food Chain · When should I eat my evening meal? · 22 Jul 2026 podcast

You know, you might have family that you're then looking after on your other three nights.

So you're not getting the consistency that Emily talked about there.

as well as the fact that you're eating out of line with your circadian rhythm, out of line with your body clock.

There are some practical things that you can do, and there's been some really interesting studies, both in the US and the UK, looking at how can we improve the health of shift workers.

There is no silver bullet though Ruth, it all boils down to the fact that you have to be even more mindful than ever about the food that you're eating.

Be more mindful about having refined carbohydrates because we know as Emily said that if you're having refined carbohydrates you're more likely to have a bigger blood sugar peak, that's more likely to lead to a big blood sugar dip.

We know if you have a big blood sugar dip, it just sets you off on a roller coaster.

Yeah, so ideally what you would do, what we would all do, but I think this is even more pertinent for shift workers, you would build meals that have a balance of healthy fats.

So these are your mono fats.

and polyunsaturated fats so extra virgin olive oil oily fish avocados those kind of sources you would have a healthy source of protein ideally plant-based proteins that you're also getting plenty of fiber that also balances out your absorption your digestion so this could be from nuts from seeds from whole grain sources so swapping white rice white pasta white bread for whole grain sources of those having beans and pulses and then making sure that you're having plenty of

minimally processed other plant-based foods, so fruits and vegetables.

And it's really about making sure that that is dominating your plate rather than heavily processed.

rapidly absorbable food, rapidly digested food that's going to put you on kind of a blood glucose rollercoaster, really kind of stress out your hormones that are already going to be struggling overnight.

So my first piece of advice would be to have a decent amount of food.

So eat until you're full.

A lot of the time people are hungry later or snacking because actually they're just not having a big enough main meal.

If it's a healthy dessert and you enjoy it, absolutely.

I think building your meals around having lots of fibre in it, lots of protein in it and healthy fats, what that does is it delays the rate at which your stomach empties.

it means that you're absorbing the food more slowly.

The other thing is, and I know this is quite obvious to people, but again, really focusing on the minimally processed foods.

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