Not only do early risers have more time to plan their day, but they also have better blood sugar levels, suggests a new study. Eating early in the morning is linked to lower insulin resistance and a lower risk of type 2 diabetes, according to the new study published at ENDO 2021, a virtual conference of the Endocrine Society.
The results were part of the fasting study, but the scientists found that having breakfast early has benefits even when you are not fasting. The study found that people who had breakfast earlier in the day had lower blood sugar levels and less insulin resistance regardless of whether they restricted their food intake to less than 10 hours a day (intermittent fasting).
Data from 10,575 American adults from a national health and nutrition survey were analyzed to determine if there was a pattern between the time of meal and blood sugar and insulin levels.
Intermittent fasting or eating during a restricted window of 10 hours or less was found to be associated with greater insulin resistance. This means that people who fasted were less responsive to insulin, a hormone that regulates blood sugar levels. Insulin resistance is a risk factor for developing type 2 diabetes.
However, it was found that people who had their first meal before 8:30 a.m. had lower levels of insulin resistance, regardless of whether they were fasting or not.
While fasting didn’t seem to matter to blood sugar levels, early breakfast did. People who had breakfast at 8:30 a.m. had lower blood sugar levels, suggesting that the morning meal had more metabolic benefits overall.
The results suggest that timing of eating is more closely related to metabolic measures than duration and supports strategies for eating early.
A healthy breakfast supports a healthy weight and stable energy
Breakfast isn’t necessarily the most important meal of the day, but it can be easier to keep your energy levels stable throughout the day.
It’s best to start the day with a combination of protein, healthy fats, fiber, and whole foods. You can have yogurt with fruits and nuts or eggs with vegetables and whole wheat toast.