Here, nutritionist Ekta Singhwal, a physician at Ujala Cygnus Hospitals (India), gives advice on the best time to eat breakfast and explains the importance of eating breakfast on time.

What time is best for breakfast?

Eating breakfast within 2 hours of waking up kick-starts your metabolism, providing your body with the energy it needs to function optimally throughout the day, Dr. Singhwal emphasizes. Overnight, your body goes into a fasting state, and breakfast is your first opportunity to recharge and replenish essential nutrients.

Benefits of eating breakfast on time

Eating breakfast regularly reduces the risk of health conditions such as heart disease, diabetes, obesity and high blood pressure, explains Dr. Singhwal, according to a 2021 systematic analysis, according to health news site Only My Health.

Stable blood sugar levels

Eating a nutritious breakfast within the first few hours of waking up can help maintain blood sugar levels, Dr. Singhwal adds. After fasting overnight, blood sugar levels can drop, leading to fatigue, irritability, and difficulty concentrating.

A balanced breakfast containing carbohydrates, protein and healthy fats will release glucose steadily into the bloodstream, preventing large fluctuations in blood sugar. This will help maintain energy levels and support overall mood.

Improve cognitive function

Eating breakfast within 2 hours of waking up can boost cognitive function and improve alertness. Breakfast provides important nutrients that support brain health and function, including vitamins, minerals, and essential fatty acids, according to Only My Health.

These nutrients help nourish brain cells, enhance neurotransmitter function, and facilitate optimal cognitive performance. People who eat a nutritious breakfast tend to have better memory, concentration, and problem-solving skills, adds Dr. Singhwal.

Prevent chronic diseases

Eating a healthy breakfast is a great way to start the day with essential nutrients. A balanced breakfast that incorporates a variety of food groups, such as whole grains, lean proteins, fruits and vegetables, ensures that your body gets the essential vitamins, minerals and antioxidants it needs to function properly, says Dr. Singhwal.

Adding nutrient-rich foods to your breakfast can improve overall health, boost immune system function and reduce the risk of chronic diseases, such as heart disease, diabetes and obesity.

Regulate appetite

Eating a satisfying breakfast within 2 hours of waking helps control hunger hormones, promoting feelings of fullness and satisfaction that last until the next meal.

Tips for a healthy breakfast

To get the most out of breakfast, it's important to have a balance of carbohydrates, protein, and healthy fats, so choose whole foods, like oatmeal topped with fresh fruit and nuts, unsweetened yogurt with granola and berries, or whole-grain bread with avocado and eggs.