Researchers from the Barcelona Institute for Global Health (ISGlobal) in Spain report that having breakfast before eight in the morning is linked to a 59% lower risk of developing diabetes. This finding comes from results published in the International Journal of Epidemiology (IJE), shedding new light on how morning routines can influence metabolic health.
The study drew on data from 103,312 adults, with the majority of participants being women (about 79%). Each person recorded daily routines, including eating and exercise habits, and provided detailed accounts of what they consumed in the three days prior to the study. After this baseline information, researchers followed the participants for roughly seven years to observe long-term health outcomes.
Over the course of the study, 963 new cases of type 2 diabetes were identified. The incidence rate was notably higher among individuals who regularly consumed breakfast after nine in the morning. While several factors may contribute to this association, researchers suggest that the body’s circadian rhythms—the internal clock that governs physiological processes tied to the day-night cycle—play a central role. These 24-hour cycles influence how the body handles glucose, insulin, and lipid metabolism, and misalignment can disrupt metabolic control.
The disruption of biorhythms, such as skipping breakfast, may impair glucose balance and lipid regulation, potentially increasing the risk of metabolic disorders. The study adds to a growing body of evidence that meal timing is an important component of dietary patterns and overall metabolic health, alongside what is eaten and how much is consumed. In practical terms, aligning daily meals with natural circadian rhythms could support more stable blood sugar levels and insulin sensitivity over time. This perspective is consistent with broader nutrition research that emphasizes regular meal patterns and mindful timing as part of a healthy lifestyle.[Source: ISGlobal research team, ISGlobal, Barcelona]
Nutrition experts have long debated the role of breakfast in energy balance and disease prevention. While individual needs vary, the findings from this large cohort emphasize that when people begin their day with a morning meal, particularly before eight o’clock, they may reduce their risk of developing type 2 diabetes later on. These results are encouraging for public health messaging, suggesting that simple daily habits, such as a timely breakfast, can contribute to better long-term metabolic health for many adults.
Additional considerations include the quality of breakfast choices and the overall dietary pattern. A balanced morning meal that combines fiber, lean protein, and healthy fats may support sustained energy, better appetite control, and improved glucose responses. Researchers acknowledge that further studies are needed to dissect the precise mechanisms and to determine whether breakfast timing interacts with other lifestyle factors, such as physical activity, sleep duration, and overall caloric intake. Nonetheless, the current findings underscore the potential value of prioritizing breakfast as part of a comprehensive approach to diabetes prevention and metabolic wellbeing. [Source: ISGlobal study documentation]