There is also an optimal time for breakfast: eating one hour earlier greatly reduces the risk of diabetes!

What time do you usually have breakfast? 7, 8, 9, or 12? Actually, there is a "best time" for breakfast, and many people don't have it right!

There is a "best time" for breakfast

A study published in the International Journal of Epidemiology in June 2023 found that people who eat breakfast after 9 o'clock have a 59% increased risk of type 2 diabetes compared with those who eat breakfast before 8 o'clock . The researchers said that skipping breakfast affects blood sugar and blood lipid control, as well as insulin levels.

Research screenshots

The study analyzed more than 100,000 adults with an average age of 43. The study found that eating the first meal before 8 a.m. and the last meal before 7 p.m. may help reduce the incidence of type 2 diabetes. Eating dinner later also slightly increases the risk of type 2 diabetes.

Eating the wrong breakfast affects your overall health

Some doctors believe that it is best to eat breakfast between 7 and 8 o'clock, because people have the strongest appetite at this time. It is best to have breakfast and lunch at an interval of about 4 to 5 hours.

Of course, some doctors believe that if you get up early in the morning , considering your daily living habits and the physiological characteristics of the digestive system, you should eat breakfast half an hour after getting up. It is best to eat breakfast between 6:30 and 8:30 in the morning .

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Because for most people, this meal is about 10 hours away from the last meal, so more energy is needed. Longer fasting time will lead to higher blood pressure in the morning.

Skipping breakfast for a long time has systemic effects. A Kailuan study of more than 70,000 adults published in the journal Nutrition in 2020 found that people who skip breakfast for a long time have significantly increased serum C-reactive protein levels, and skipping breakfast may be related to systemic chronic inflammation .

Remember to eat enough of the "four major categories" for breakfast

The energy of a nutritious breakfast should account for 25% to 30% of the total energy for the day; the amount of breakfast food should account for one-third of the total amount of food for the day; the types of breakfast food should include 4 major categories:

1. Cereals

2. Animal food (meat, eggs)

3. Milk and dairy products

4. Vegetables and Fruits

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There is no uniform requirement for what to eat for breakfast. The key is to eat and eat well. For example:

Traditional breakfast: a bowl of multi-grain porridge, a meat bun, a vegetarian bun, a cup of soy milk, and a banana.

Modern breakfast: a cup of milk, four slices of bread, a fried egg, a slice of ham, and a few slices of lettuce.

Quick breakfast: milk + breakfast cereal + banana + kiwi.

References

[1] Associations of meal timing, number of eating occasions and night-time fasting duration with incidence of type 2 diabetes in the NutriNet-Santé cohort. International Journal of Epidemiology. https://doi.org/10.1093/ije/dyad081

[2] Habitually Skipping Breakfast Was Associated With Chronic Inflammation: A Cross-Sectional Study. Public Health Nutr, 2020: 1-8.

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Source: Health Daily

Review｜Ruan Guangfeng, Deputy Director of Kexin Food and Health Information Exchange Center

Editor: Yang Yaping

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