Health: the truth about big breakfasts

A debate has raged for years over whether or not it is healthier to eat breakfast. But according to new research, what matters isn’t whether you eat breakfast, but whether you consume most of your calories earlier in the day or in the evening.

People said you had to “breakfast like a king, lunch like a prince and dine like a pauper”. To test this, my husband Michael Mosley decided to give it a try. After a 12-hour overnight fast, he ate a large fry at 10 a.m. That same day at 10 p.m., after another 12-hour fast, he ate the exact same meal. When samples were taken, the fats and sugars in his blood were much higher and remained elevated longer after the late-night meal.

Michael’s results were similar to those found in a recent two-part laboratory study involving 16 men observed in a controlled environment where food, activity and sleep could be monitored for three days. The men agreed to eat a low-calorie breakfast and a high-calorie dinner, then switch and eat a low-calorie breakfast followed by a low-calorie dinner for three days.

The researchers found that when more calories were consumed earlier in the day, less of a rise in blood sugar levels occurred. On the other hand, an increase is observed after eating a large dinner. Your body processes calories differently earlier in the day when you’re more active than later when you’re sedentary or asleep. As a result, you are more likely to see an increase in blood sugar and insulin. Because insulin is responsible for storing sugar as fat, those evening calories are more likely to raise blood sugar, weight gain, and worsen type 2 diabetes.

The researchers also found that “a high-calorie breakfast led to a reduction in hunger and cravings for sweets, while a low-calorie breakfast led to an increase.” Additionally, a low-calorie breakfast “increases the likelihood of snacking throughout the day, even after lunch and into dinner.”

I have also observed in my patients that those who eat a large main meal later in the evening, even if they eat relatively little earlier in the day, tend to be hungrier and more weight-fighting. I generally advise people to eat earlier than their daily calorie intake and to have their evening meal at least three to four hours before bed. However, for those who really can’t stand breakfast, be sure to have a hearty lunch.

A note of caution: if you start cramming into huge breakfasts of sugary cereals, pastries and jam on toast, you’re unlikely to see any benefit. Luckily Michael and I both enjoy hearty breakfasts of eggs, kippers or porridge and we also try to eat our evening meal earlier.

So it turns out that eating a bigger breakfast and a lighter dinner really does seem like the way to go.

The kitchen must-have with huge benefits

I’ve always been a fan of liberally drizzling extra virgin olive oil (EVOO) on food and using it in cooking. It saddens me to see recipes recommending a teaspoon or a spritz to fry.

Not only does EVOO turn potentially dull foods like lentils, beans, or eggplant into succulent, mouth-watering dishes, it also has impressive health benefits. It helps you absorb important nutrients, including vital fat-soluble vitamins, it contains powerful antioxidants and also has anti-inflammatory properties. EVOO even benefits your heart, brain and joints, while reducing your weight and diabetes.

And if that’s not enough to convince you, researchers have recently found that EVOO activates cells known to increase lifespan and prevent age-related diseases.

Store in dark bottles out of direct sunlight and check that it is genuine EVOO, as there have been cases where it has been diluted with poor quality refined oils, which means it loses these important health benefits. Read the ingredient lists and check the quality certification.

If you have a question you would like answered, email [email protected]. Clare reads all your e-mails but regrets not being able to answer them personally.