The findings were a part of the study on fasting, but the scientists found that there were benefits of having early breakfast even if you are not fasting. The study says that people who had their breakfast earlier in the day have lower blood sugar levels and less insulin resistance, regardless of whether they restricted their food intake to less than 10 hours a day (intermittent fasting).
Data from 10,575 adult Americans from a national survey on health and nutrition was analyzed to see if there was a pattern between meal timing and the levels of blood sugar and insulin.
It was found that intermittent fasting, or eating during a restricted window of 10 hours or less was linked to higher insulin resistance. This means people who fasted were less responsive to insulin, a hormone that regulates the blood sugar level. Insulin resistance is a risk factor for developing type 2 diabetes.
However, it was found that people who had their first meal before 8:30 am, are at a lower level of insulin resistance, regardless of whether they fasted or not.
While fasting did not seem to matter for blood sugar levels, an early breakfast did. People who ate their breakfast at 8:30 am had lower blood sugar levels, suggesting that the morning meal had more metabolic benefits overall.
So, the findings suggest that the timing of the food is strongly associated with metabolic measures than duration and support early eating strategies.
A healthy breakfast supports a healthy weight and stable energy
Breakfast isn’t necessarily the most important meal of the day, but it can make it easier to keep your energy stable throughout the day.
It’s best to start the day with a combination of protein, healthy fats, fibre and whole foods. You can have yoghurt with fruits and nuts or eggs with veggies and whole-wheat toast.