Breakfast is often touted as the most important meal, yet many skip it or opt for unhealthy options due to busy lifestyles. According to Valentine Idah Lagat, a clinical nutritionist at AIC Kijabe Hospital, both what you eat and when you eat significantly impact your health.
Meal timing affects metabolism
Research in chrononutrition shows the body processes food more efficiently earlier in the day when insulin sensitivity is higher. However, Lagat warns that consuming unhealthy foods high in sugar, saturated fats, and ultra-processed ingredients is detrimental regardless of the hour.
Eating large, calorie-dense meals late at night is particularly unfavourable as metabolic rate slows, insulin sensitivity drops, and glucose tolerance worsens, potentially leading to higher blood sugar and fat storage.
Aligning eating patterns with the body clock
Our circadian rhythm governs hormone release, digestion, and energy use. During daylight, the body is better equipped to digest and utilise nutrients, while evening digestion slows. Eating in sync with this rhythm may support metabolic health.
Carbohydrates are also processed more efficiently in the morning, but foods high in added sugars can cause rapid blood sugar spikes at any time. A balanced breakfast combining quality protein, fibre-rich carbs, healthy fats, and fruits or vegetables is recommended. Examples include oats with milk and fruit, whole-grain bread with eggs and avocado, or sweet potatoes with boiled eggs and vegetables.
Is breakfast necessary for everyone?
Lagat notes that breakfast benefits children, adolescents, pregnant women, and many adults by supporting concentration and energy. Those who eat balanced breakfasts tend to maintain healthier diets. However, the importance of breakfast varies by individual routine, with a general guideline to eat within one to three hours of waking.
Skipping breakfast can cause hunger spikes, fatigue, or overeating later, though some adapt well. Intermittent fasting, which may involve skipping breakfast, can aid weight management if overall calorie intake and food quality are controlled. It is not suitable for all, including children, pregnant or breastfeeding women, and some people with diabetes.
Foods to avoid in the morning
Highly processed sugary foods such as doughnuts, pastries, sugary cereals, and sweetened beverages should be limited as they cause rapid blood sugar fluctuations and early hunger. Starting the day with protein and fibre promotes sustained energy.
Risks of late-night eating
Consuming heavy meals high in fat or sugar before bedtime may impair digestion, worsen acid reflux, and reduce sleep quality. Poor sleep disrupts hunger hormones, increasing cravings for energy-dense foods and potentially contributing to weight gain and metabolic issues. Sleep quality also interacts with gut health, influencing overall well-being.
