What time do you usually eat breakfast each day? Some people wake up early in the morning and finish breakfast early; And some people get up late and often eat breakfast at 9 or 10 o'clock, and it's almost time for lunch.
As the saying goes, "the plan of the day is in the morning", and breakfast is very important for maintaining health, especially when it is eaten. Recent studies have found that eating breakfast too late will accelerate aging.
Eating breakfast like this actually accelerates aging?
A study published in the June 2024 issue of the journal Food and Function showed that eating breakfast too late can accelerate aging. People who ate breakfast late showed a greater physical biological age and a higher incidence of accelerated aging.
Screenshot of the study
The study analysed 16,531 participants, with a mean age of 46.5 years, and calculated their phenotypic age to reflect the chronological age of their bodies.
Research Diagram
Studies have found that people who eat breakfast later will accelerate biological aging. Among them, those who started eating their first meal at 10:26 showed a greater biological age and a 25% increase in the incidence of accelerated aging compared to those who ate breakfast at 6:14 a.m.
According to the researchers, according to the definition of breakfast, no later than 10 a.m.; Those who eat breakfast after 10 a.m. can be considered skipping breakfast. The results show that people who skip breakfast or eat breakfast late will accelerate aging.
There is also a golden hour for breakfast
The risk of illness is reduced by 1 hour earlier
One change in breakfast and a reduced risk of disease – breakfast is 1 hour earlier! A 2023 study of more than 100,000 people published in the International Journal of Epidemiology found that people who eat breakfast after 9 a.m. were 59% more likely to develop type 2 diabetes than those who used to eat breakfast before 8 a.m.!
Screenshot of the study
The researchers divided all the participants into three groups based on different breakfast times:
(1) Those who eat breakfast before 8 o'clock: 44.77%
(2) People who eat breakfast at 8-9 o'clock: 35.78%
(3) Those who eat breakfast after 9 o'clock: 19.45%
Participants who ate breakfast after 9 a.m. had a significantly higher risk of developing type 2 diabetes compared to those who ate breakfast before 8 a.m.! Because skipping breakfast can affect blood sugar and lipid control, as well as insulin levels, the researchers said.
In addition, studies have also found that eating the first meal before 8 a.m. and the last meal before 7 p.m. may help reduce the incidence of type 2 diabetes. Eating dinner late also slightly increases the risk of type 2 diabetes.
A lot of people don't get breakfast right
Remember a formula for nutrition matching
Breakfast should not only be eaten early, but also eaten nutritious! How to eat breakfast to be nutritious? In an interview in 2023, registered dietitian Li Yuanyuan pointed out that there is a matching formula to remember for breakfast:
“1+1+1+1”
That is, cereals and potatoes, vegetables and fruits, animal foods (meat, fish, eggs and milk), legumes/nuts. It is best to have breakfast that includes 3 or more of the above 4 types of food.
In view of the 6 traditional breakfasts that many people often eat, dietitians also gave nutritional upgrade adjustment plans:
1. Egg scones: There are egg whites and carbohydrates, but there are a little fewer vegetables
Tip: Pair with a serving of light vegetables followed by a glass of milk or yogurt for an instant balance of nutrition. As a meal, the total amount of fat has also been reduced. If you're short on time, it's also nice to go straight with a tomato or an orange and then a box of yogurt.
2. Multigrain pancakes: There are multigrain and eggs, but there is too much crispy oil
Suggestion: Choose not to add the crunchy, spread less sauce, add more lettuce or bring your own tomato with a glass of milk.
3. Soy milk for fritters: soy products have a strong sense of satiety, but there is too much oil for fritters
Suggestion: A cup of soy milk, half a fritter is enough, and a light vegetable salad with an egg is much better. In addition to vegetables, you can also add corn kernels and red kidney beans to the salad. You can add a glass of yogurt or milk to your meal.
4. Steamed buns + porridge: some are dry and some are thin, lacking protein and vegetables
Recommendation: Porridge is best multigrain porridge, such as whole grains such as quinoa, oat rice, red beans, peas, and mixed legumes on a rice or millet base. Buns can be a combination of meat and vegetables. Then pair it with a cheese salad and eggs, and the nutritional balance can be greatly improved.
5. Bread + coffee: single nutrition, lack of vegetables, fruits and protein
Suggestion: It is best to choose bread without sugar and low fat content, such as big lieba, multigrain bread, whole wheat bread, etc., while cream bread, croissant, meat floss bread and other fancy bread are best to avoid pits, and choose coffee without sugar. In addition to bread, you can pair it with an egg, a serving of nuts, and a serving of greens. Coffee can be made into milk coffee with some milk.
6. Biscuits + milk/yogurt: low carbohydrate quality and high sugar and oil
Suggestion: With an egg or a few pieces of meat, a serving of garden vegetables, nutrition can be improved a lot. It would be better if the biscuits were replaced with healthier red bean buns, wowotou, multigrain bean buns, etc.
Source: Health Times