Dr. Ekta Singhwal, working at Ujala Cygnus Hospital (India), emphasized that eating breakfast within two hours of waking up is best for health and figure.
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| A balanced breakfast maintains overall health. (Source: Pixabay) |
According to nutritionist Ekta Singhwal, breakfast is an extremely important meal of the day and the time of breakfast also plays an important role in strengthening health and supporting weight loss.
Eating breakfast within two hours of waking up is the best time to kick-start your metabolism, providing your body with energy to optimize organ function throughout the day.
Research conducted in 2021 showed that eating breakfast regularly helps reduce the risk of diseases such as cardiovascular disease, diabetes, obesity, and high blood pressure.
Stabilize blood sugar, support weight loss
Eating breakfast within two hours of waking up helps stabilize blood sugar, says Dr. Singhwal. After a long night, blood sugar levels can drop, leading to fatigue, irritability, difficulty concentrating, and cravings.
A balanced breakfast helps release glucose steadily into the blood, preventing blood sugar spikes, thereby maintaining stable energy levels throughout the day, limiting cravings, and supporting effective weight control.
Improve concentration, enhance memory
Eating breakfast within two hours of waking up improves cognitive function, concentration, and memory. Dr. Singhwal said that eating a nutritious breakfast helps nourish brain cells and enhance neurotransmission.
People who eat a full, healthy breakfast tend to have better memory, concentration, and problem-solving skills.
Prevent chronic diseases
A balanced breakfast that combines all essential nutrients such as whole grains, lean protein, fruits and vegetables ensures that the body receives enough vitamins, minerals and antioxidants to improve overall health, strengthen the immune system, and reduce the risk of chronic diseases such as heart disease, diabetes and obesity.
Healthy breakfast ideas
A healthy breakfast should include a good mix of carbohydrates, protein, fiber, and healthy fats. Some quick, nutritious breakfast ideas include:
- Oatmeal topped with fresh fruit and nuts.
- Sugar-free yogurt with granola and berries.
- Whole grain bread with butter and eggs.
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