Sometimes called “the most important meal of the day,” the healthiest time to eat breakfast is a mystery.
A quick Google search doesn’t help; One website lists the latest time slot (between 7 and 8 a.m.), while another lists an hour after waking up.
There is compelling evidence that eating a decent breakfast provides a good dose of morning energy, and improves metabolism, blood sugar, mood and concentration.
It also helps reduce appetite throughout the day. After all, food is fuel. Think of it like pumping gas into your tank.
With a long list of reasons to do laundry, it’s no surprise that it benefits you. Our breakfast routine.
According to former athlete, nutritionist, naturopath and founder Ryan Stephenson Manufacturer of Artah food supplements., there is no universal time for the morning meal.
“But a good rule of thumb is to allow at least 12 hours between dinner and breakfast the next day,” he says. So if you finish dinner at 7:30 p.m., you will have to wait until 7:30 a.m. to have breakfast.
A little science
There are good scientific arguments in favour of this breakfast. We all have a built-in clock, also known as a circadian rhythm, that maintains a 24-hour cycle.
We also have billions of bacteria in our digestive tract (collectively known as the gut microbiome) that also follow a circadian rhythm. Like skin and body cells, they repair themselves while you sleep.
“Give the microbiome enough time to rest and recover,” Ryan advises as a result.
Our intestines have an almost magical self-cleaning mechanism, “but we have to fast to do it,” he says.
If it sounds complicated, it is. What you need to know is that longer intervals between meals can improve gut health and speed up metabolism.
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Tips for a healthy breakfast
But that is not all, what you eat is equally important. According to Ryan, “a high-quality breakfast that is rich in protein, fibre, and phytonutrients is essential.”
This will help regulate blood sugar, energy, and eating habits throughout the day.
Adequate protein intake at the beginning of the day has been shown to reduce nighttime hunger, he notes. Not to mention, protein is made up of amino acids that the body needs to build and repair muscle, bone, and skin cells.
Ryan recommends consuming 1.2 grams of protein per pound of body weight daily and combining it with the morning meal.
And avoid sugary breakfasts. Doughnuts, bagels, and some breakfast cereals raise blood sugar levels, but they drop a few hours later, leaving you sluggish and groggy.
Tips for a healthy breakfast on a busy morning:
- Keep quick, easy proteins in your pantry, “like tofu, eggs, and even canned fish,” says Ryan.
- Eat foods rich in fibre, such as whole wheat bread or oatmeal.
- Avocados are rich in heart-healthy monounsaturated fatty acids.
Why not skip breakfast?
Calories are a measure of how much energy your body gets from food. Skipping breakfast essentially means consuming fewer calories than your body needs, especially after a night of sleep (on an empty stomach).
This, in turn, can “slow down the metabolism, increase stress, and weaken the immune system, “Ryan says.
When you go hours without eating, your body produces greater amounts of “hunger hormones,” including ghrelin. They tell your brain and stomach when it’s time to eat, and when they do, they can cause you to overeat later.
According to Ryan, “Eating a light or high-carb lunch after skipping breakfast can be detrimental to your energy and metabolism.”
“If you try this, make sure you focus on hydration and electrolytes. Add sea salt and lemon to the water or use an electrolyte powder.
Should you have breakfast after exercise?
Just as there is no hard and fast rule about when is the healthiest time to eat breakfast, it depends on when you exercise and your lifestyle.
Ryan advises hydration eating smaller meals or portions of fruit after early morning exercise, and consuming smaller meals or portions of fruit depending on energy levels.
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