The ideal time for breakfast: what studies say about the risk of premature death

The time at which we eat our first meal of the day could influence longevity just as much as the foods we choose, according to a recent study conducted on more than 31,000 adults. Researchers found that people who don't eat their first meal until after midday have a nearly 30% higher risk of premature death compared to those who eat earlier.

Several people spoke about their breakfast habits: some never skip this meal, considering it their source of energy for the start of the day and including cheese or eggs on the menu. Others say breakfast is their main meal, around which they organise the rest of their day, whilst some consider it essential because they take medication that must not be administered on an empty stomach.

What is the recommended time and what should breakfast contain

Doctors consider the optimal window for breakfast to be between 7 and 8 in the morning. The contents of the plate also matter, however: specialists recommend consuming carbohydrates, proteins, and fibre in the morning, whilst in the evening it is advisable to cut out carbohydrates. As a concrete example, a two-egg omelette provides a minimum of 12 grams of protein, considered the necessary intake for the morning.

Ecaterina Zoican, a primary care physician specialising in Diabetes, Nutrition, and Metabolic Diseases at Spitalul Județean de Urgență Buzău, explains: "It is best to choose foods according to the time of day. If we wake up very early, at 5 or 6 o'clock, we need breakfast. In the evening, our basal metabolism no longer works as intensively and the calories we consume will not be burned off."

In addition to meal times, avoiding ultra-processed foods, getting restful sleep, taking regular physical exercise, and maintaining a balanced lifestyle remain important factors for good health, according to the specialists cited.