Breakfast is supposedly the most important meal of the day. This is because it provides the body with essential nutrients and energy after an overnight fast. Eating a balanced breakfast kickstarts metabolism, helps stabilise blood sugar levels, enhances cognitive function, and improves concentration and productivity throughout the day. It also plays a crucial role in maintaining a healthy weight, which is what most people are striving for today. But besides choosing healthy foods for breakfast, is there also a suitable time for having the meal? Bengaluru-based Anupama Menon, a Certified Nutritionist and Lifestyle Coach with over 26 years of experience in nutrition, shares answers.
When Is The Best Time For Breakfast?
Irregular breakfast consumption has been associated with abnormal metabolic outcomes, according to a study published in the Journal Nutrition and Metabolism Abnormal metabolic outcomes refer to unhealthy changes in the body's metabolic processes, wherein they can manifest as conditions like insulin resistance, dyslipidemia (abnormal lipid levels), impaired glucose tolerance, and metabolic syndrome and can increase the risk of developing chronic diseases, including type 2 diabetes, cardiovascular disorders, and obesity-related complications.
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“The best time to eat breakfast is 12 hours after the time that you have eaten dinner the previous evening/night. This works for everyone,” says Menon, adding, “A good 12 hrs of fast is what is most likely to suit most people. The body would have rested for a fair period of time through sleep and fasting for the body. Whether the fasting period can be extended for 14 or 16 or 18 hours completely depends on your body type and response.”
“A 16-hour need not work for everyone while a 14-hour fast may seem sustainable and beneficial to a fair number. It's important to pay attention to your body's response and engage in a fasting window that benefits your gut, body and mind,” she adds.
As per the nutritionist, keeping the above theory in mind and based on what works for your body, the breakfast/brunch window could be anywhere from 7:30 am-12 noon.
What To Eat For Breakfast
A study published in the Journal of Cardiovascular Development and Disease involved pooled data from a small number of published prospective cohort studies from the US and Japan. It found that skipping breakfast is associated with an increased risk of cardiovascular disease morbidity and mortality as well as all-cause death.
But not skipping breakfast does not mean you can have anything available in the market. Making mindful, nutrient-dense foods choices is key.
For those who have a great morning routine filled with chants, meditation and exercise, Menon recommends a breakfast with a good proportion of carbs and proteins. This includes eggs, cheese and toast or oatmeal with fruit and a glass of cow's or almond milk. You can also have two dal dosas with 1/2 cup sambar with 2 tbsp coconut chutney.
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For those who have a heavy work routine and sleep late, she advises having an all protein breakfast, which includes two whole eggs and two egg whites with veggies thrown or a big bowl of stir-fried veggies with a tsp of olive oil with grated cheese, some nuts and avocado or a fruit milkshake with peanut butter, almond milk/yoghurt.
Bottomline
Skipping breakfast is not a healthy decision, as per many health experts as well as research. However, it is also important to eat the right foods and at the right time. A healthy fasting window can benefit your health and weight loss goals, but keeping hungry is not the solution. Eat foods that are filling and nutritious and that which supports your immune system. Experiment, so you find the best food combinations that work for you exclusively. Consult a nutritionist or a dietician for the same.