The Very Best Time To Eat Breakfast if You Want To Keep Your Blood Sugar Balanced All Day Long

Beth Ann Mayer
·5 min read
8

Though the idea that breakfast is the most important meal of the day is considered something of a misnomer, experts agree that starting your day with a meal is a good idea.

"Breakfast is important as it kickstarts the metabolism after a night of fasting and provides energy for the day ahead," says Trista Best, MPH, RD, LD, a registered dietitian with Balance One Supplements. "It also prevents overeating later in the day by reducing hunger and cravings."

When it comes to blood sugar control, there's some evidence breakfast can make a significant impact. For example, a small 2017 study of about 50 people indicated that eating breakfast may improve a person's fat-burning capabilities and help prevent conditions like type 2 diabetes.

Does it matter when a person breaks their fast? Experts share it does and served up the best time to eat breakfast for all-day balanced blood sugar.

Related: How to Naturally Lower Blood Sugar Levels

Why Is Breakfast Important?

Breakfast may not be more important than dinner. However, that plays into why eating breakfast is important. Stick with me. Best shares that consuming regular meals, including breakfast, is essential for balanced blood sugar.

"Eating regular meals...helps maintain a steady supply of glucose to the body," Best says. "Consistent meal times prevent prolonged periods of fasting, which can lead to fluctuations in blood sugar levels."

This protection is important.

"Balanced blood sugar is crucial for overall health and can prevent energy crashes, mood swings, and reduce the risk of diabetes and other metabolic disorders," Best says.

What's more, eating breakfast can help you start the day on the right foot and set you up to make nutritious choices later.

"For some people, eating a healthy breakfast can set the tone for the day," says Alexis Supan, RD, a registered dietitian in Cleveland Clinic’s Department of Wellness & Preventive Medicine. "A healthy breakfast can get you to lunchtime feeling satisfied, so you are less likely to snack on unhealthy foods in the morning and more likely to choose a healthy lunch option. People who skip breakfast may end up feeling extremely hungry by lunchtime—often leading to overeating or morning snacking."

What's the Best Time of Day To Eat Breakfast?

Good news for people who want to log a morning workout or shower before eating: It's OK to wait a little bit before eating breakfast, but avoid putting it off for too long. "If you eat breakfast, it is best to aim to eat it within two hours of waking up," Supan says.

Best agrees that eating breakfast within one to two hours of waking up is best. The caveat: People with diabetes should eat sooner.

"For people with diabetes or specific health conditions, it may be best to have breakfast within 30 to 60 minutes of waking to stabilize blood sugar levels," Best says. "People without diabetes may have more flexibility but should still aim for a morning meal to maintain their metabolism."

Related: The Best Habit for Blood Sugar Balance

What You Need for a Nutritious Breakfast

Best says that a balanced breakfast includes the macronutrients:

  • Proteins

  • Healthy fats

  • Complex carbohydrates

Supan suggests aiming for at least 10 grams of fiber and 20 grams of protein with breakfast. One of Supan's favorite breakfast ideas is avocado toast on whole wheat bread with a hardboiled or fried egg:

Best also has a few go-to recommendations—and they're pretty simple to whip up even on a busy morning, such as:

  • Greek yogurt topped with fresh berries, a drizzle of honey and a sprinkle of granola.

  • Scrambled eggs with spinach and feta cheese served with whole-grain toast.

  • Oatmeal cooked with almond milk, chia seeds, sliced bananas and a spoonful of peanut butter

What To Do if You Struggle To Eat Breakfast

Experts hear two common reasons why people skip breakfast on the regular: chaotic mornings and just not feeling hungry. The remedies are different for each.

For on-the-go types, a little preparation can go a long way. You know how there's the common recommendation to pick out your outfit for the next day the night before? You can also apply it to breakfast.

"Plan quick meals ahead of time, like overnight oats or egg muffins," Supan says. "If you are crunched for time in the morning at home, then keep healthy options at work, like a low-sugar protein bar or Greek yogurt."

What if the last thing you want to do when you wake up is eat (even two hours later)? Though experts generally praise breakfast, they don't recommend going against your body's cues.

"I tell my patients they can skip breakfast if they can make it to noon without feeling very hungry," Supan says. "If they start to feel hungry mid-morning, I encourage them to wait one hour after waking before getting down a small breakfast."

Still, it's worth exploring why you're not hungry in the morning.

"It is good to assess if it is from overeating at night," Supan says. "Excessive snacking at night can lead to decreased hunger in the morning, which can restart the cycle of inadequate daytime eating and excessive nighttime snacking. If you are currently a nighttime snacker, try to get in the habit of being down with all snacks two to three hours before you go to bed."

What To Do if Your Blood Sugar Numbers Are Off

If you're concerned about blood sugar, speak with your healthcare team—and add a dietitian if you don't have one.

"If your blood sugar is off, you will need labwork done to determine what is wrong," Supan says. "Once more is learned about your blood sugar, a dietitian can work with you to develop an eating plan that will help balance it out."

Next: The Best Breakfast Combo To Help You Poop, According to Registered Dietitians

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