The Best Time To Eat Breakfast for Blood Sugar and Energy

What and when you eat for breakfast can affect your blood sugar and energy levels throughout the day.

Eating breakfast early, one to two hours after waking up, may be the best time for most people.

Many studies suggest that eating breakfast earlier could help regulate blood sugar levels. Here are some reasons to eat breakfast earlier:

• The body is more sensitive to insulin: Insulin is a hormone that regulates blood sugar levels. The body is more sensitive to insulin earlier in the day, so the hormone controls blood sugar levels better than later in the day.
• It gives energy: Your energy reserves are depleted overnight. Eating soon after waking up provides the energy and nutrients you need to start the day. This helps your brain and muscles work better, so you can feel more alert and focused.
• Supports internal clock: The body has an internal clock that helps organs like the pancreas, liver, and muscles maintain healthy blood sugar levels. Light, sleep and meal times influence this clock. So, changing your eating habits can disrupt them and affect blood sugar control. Eating at consistent times earlier in the day can support the clock and healthy blood sugar levels.
• Supports long-term health: Skipping breakfast or eating late is linked to less stable blood sugar levels. A study of more than 7,000 people found that eating breakfast later was associated with higher blood sugar and insulin resistance.

However, some studies show that delaying breakfast can help control blood sugar levels. It can depend on personal differences, sleep habits, hormones, genes, the presence of chronic illnesses, and chronotypes (whether you’re a morning or evening person).

A balanced breakfast can support healthy blood sugar levels. It also provides the nutrients and energy your body needs in the morning. You can create a balanced breakfast in a simple way:

• Choose complex carbohydrates: Carbohydrates are the body’s primary source of energy, but not all carbohydrates are equal. Some contain more sugar, while others contain more fiber. Fiber-rich carbs like whole wheat bread, whole oats, brown rice, quinoa, or sweet potatoes are great breakfast choices.
• Add protein: Your body needs protein for all its functions. Protein also helps with satiety and blood sugar control. You can add eggs, Greek yogurt, cheese, soy foods, nuts or seeds to your breakfast.
• Add more fiber: Whole grains, nuts and seeds are high in fiber. You can increase fiber further by including low-sugar vegetables and fruits like berries.
• Include healthy fats: Healthy fats help with satiety and provide energy. Add olive oil when making an omelette, use avocado on toast, or mix nuts and seeds into oatmeal.