Nutritionists say there is a 'best' time to eat breakfast for a healthy start to the day

Nutrition experts are weighing in on the prime time for your morning meal – which isn't necessarily at dawn's first light. While many folks dive into their cereal bowl straight after opening their eyes, health specialists assert that an ideal breakfast slot is somewhere within 30 minutes to an hour post-waking.

Women's Health Mag conveyed insights from Theresa Shank, a registered dietitian, who emphasises not just what you consume but when as well. She advocates for a meal within two hours upon waking.

Shank explained: "Eating during this period helps maintain a healthy appetite and stabilizes blood sugar levels throughout the day. If blood sugar levels are out of control, it can trigger cravings or overeating, which we should avoid at all costs. Breakfast essentially kick-starts our metabolism. Once we wake up, our bodies need to start revving up."

She noted that this two-hour breakfast window suits everyone, yet those with conditions like diabetes have more at stake with blood sugar regulation. To ensure glucose levels remain steady, Maya Feller, a dietitian and the mind behind Maya Feller Nutrition in Brooklyn, New York, suggests that diabetics narrow down the gap between waking up and eating breakfast to an hour.

Skipping the morning meal could increase your chances of developing type 2 diabetes, experts warn. Not only does missing meals lead to mental cloudiness and a drop in blood sugar, but it can also slow down your metabolism, reports Surrey Live.

Nutritionist Shank advises starting your day with a glass of water immediately upon waking to rehydrate, followed by an easy-to-carry breakfast item such as Greek yogurt, a boiled egg, or fruit. "Eating something small will help your body get used to the idea of eating in the morning," says Shank, which is crucial for making breakfast a regular part of your routine.

The concept of dining early is also ingrained in Spanish culture, with sayings like "Eat little and dine early, you will reach old age" and "He who dines late, gets sick early."

Supporting this, Harvard University's 2022 study published in 'Cell Metabolism' revealed that late-night eating adversely affects our metabolism by disrupting two key hormones, ghrelin and leptin, leading to reduced calorie burning and increased hunger.

Health experts advise that aligning meal times more closely with the body’s circadian rhythm can provide a range of benefits. "The ideal meal times depend on each person's daily routine. Following the principles of the circadian rhythm, the ideal breakfast could be between 7.00 and 9.00am, as having it early takes advantage of the high insulin sensitivity we have in the morning and stimulates metabolism for the rest of the day," notes Carlos Gracia Laguna, a nutritionist at Viamed Montecanal Hospital, as reported by Heraldo.

According to Laguna, lunch ought to be enjoyed between 12 and 2pm during peak metabolism times, suggesting, "Here one should consume a considerable amount of nutrients to maintain good physical and mental performance during the afternoon."

Evening meals should be lighter and consumed between 6 and 8pm to enable digestion prior to bedtime. "Having dinner very late can affect our rest and negatively influence sleep quality and our metabolism," warns Pablo Catalán, an expert in Psychonutrition and eating disorders.

Laguna emphasises the importance of personalising dietary habits: "The key to good nutrition lies in individualization. The schedules, preferences, and specific needs of each person must be considered to ensure that nutrition is not only effective but also sustainable and aligned with their health goals."