What's the best time for breakfast? Harvard doctor shares three rules
If you've been skipping breakfast or delaying it until mid-morning, you might want to rethink your routine. According to Dr. Trisha Pasricha, a gastroenterologist at
Harvard Medical School
, when you eat could matter just as much as what you eat. And the best time to have breakfast? As early as possible.
Dr. Pasricha explains that our bodies are naturally better equipped to process food in the morning. Shortly after waking, insulin levels are more responsive, helping manage blood sugar spikes more effectively. But by evening, melatonin, the hormone known for regulating sleep, also begins interfering with insulin sensitivity, making the same bowl of oatmeal far more likely to spike your blood sugar, she points out.
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Don't skip breakfast
She further warns that skipping breakfast doesn't just throw off your blood sugar—it may also lead to memory issues and unhealthy food choices later in the day. Instead, she recommends starting your day with a wholesome, balanced meal like a veggie omelette or a classic oatmeal bowl with fruits and nuts.
Veggie omelette
A paper published by Harvard Health Publishing emphasises that breakfast truly lives up to its name, it's the first meal that "breaks the fast" after a night of rest. While we sleep, our bodies work quietly behind the scenes, digesting the previous night's meal. By morning, our glucose levels, critical for brain function and physical energy, are naturally low and need replenishing.
Skipping breakfast, according to the paper, disrupts our body's natural circadian rhythm of feeding and fasting. It throws off metabolic cues and can interfere with how effectively our body fuels itself throughout the day. For this reason, the paper recommends eating something, even a small meal, within an hour of waking. It's a simple but powerful way to help your body reset and start strong.
Oatmeal with berries
Another paper submitted to Harvard Health Publishing suggests simple,
nutritious breakfast
ideas to fuel your body and brain:
- Plain yoghurt topped with fruit and nuts
- Oatmeal with fresh fruit and nuts
- Whole wheat or rye toast with nut butter
- Black beans with a whole wheat or corn tortilla
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