The best time to eat breakfast according to science

The success of intermittent fasting regimens indicates that when we eat is just as influential as what we eat as far as our overall health is concerned.

New guidance virtually presented by researchers from Northwestern University, at ENDO 2021, (the Endocrine Society’s annual meeting) posits that eating breakfast before 8:30 am can significantly decrease one’s risk for developing type 2 diabetes.

Patients with Type 2 diabetes have difficulty regulating and utilizing glucose as a fuel because they have too much sugar circulating in their bloodstream. Weight, sedentary lifestyles, family history, and fat distribution are the most common risk factors associated with the disease.

The authors behind the new report recruited 10,575 adults who took part in the National Health and Nutrition Examination Survey from a few years back. Each subject was assigned to one of three groups based on their eating habits.

Group 1-those who ate during a window of fewer than ten hours (intermittent fasting).

Group 2– those who ate between a window of 10 to 13 hours.

Group 3-those whose eating windows were greater than 13 hours per day.

An additional six subgroups were then created based on when the participants began eating.

Analysis showed that people who routinely ate before 8.30 a.m. had lower blood sugar levels and less insulin resistance compared to the rest of the participants featured in the new report.

“We found people who started eating earlier in the day had lower blood sugar levels and less insulin resistance, regardless of whether they restricted their food intake to less than ten hours a day or their food intake was spread over more than 13 hours daily,” lead study author Dr. Marriam Ali explained in a media statement. “These findings suggest that timing is more strongly associated with metabolic measures than duration, and support early eating strategies.”

The reasons staffing these findings were varied.

When we commit to extended periods without food, our body begins a cellular repair process in order to make fat cells more readily available for energy. Additionally, human growth hormone levels important to the formation of muscles and the burning of fat increase in our blood, our insulin levels drop, and gene expressions advantageously linked to longevity and our immune system becomes more active.

Fasting initiates a biological defense against metabolic disorders while encouraging behavioral deterrents against them.

When we fast intermittently, our bodies release a hormone called ghrelin. that stimulates a psychological desire in mammals to work harder.  In a recent study published by the Journal of Endocrinology, it was determined that intermittent fasting encouraged the recruited participants to exercise more regularly by reason of increased amounts of ghrelin.

“With a rise in metabolic disorders such as diabetes, we wanted to expand our understanding of nutritional strategies to aid in addressing this growing concern,” says Dr. Aliconcluded. “Previous studies have found that time-restricted eating, which consolidates eating to a shortened time frame each day, has consistently demonstrated improvement in metabolic health.”