Breakfast is considered the most important meal of the day. Skipping breakfast not only increases the risk of gallstones and diabetes, but a habit of eating breakfast too late can also seriously harm the body.

A study published in the European Journal of Clinical Nutrition tracked over 30,000 Americans over 40, accurately recording the times they consumed their first and last meals of the day.

After an 8 to 13-year follow-up period, researchers found that compared to the group who ate breakfast between 7-8 AM, individuals who had their first meal later experienced an increased risk of all-cause mortality (a general indicator of overall health, not targeting a specific disease):

Eating breakfast between 8 and 10 AM: All-cause mortality risk increased by 10%.

Eating breakfast between 10 AM and 12 PM: All-cause mortality risk increased by 19%.

Eating the first meal after 12 PM: All-cause mortality risk increased by 29%, with the risk of death from cardiovascular events spiking by 46%.

The research team estimated that maintaining the habit of eating the first meal after 12 PM from the age of 50 could shorten an individual's average lifespan by approximately 2.46 years. However, this was an observational study, so it cannot definitively confirm a direct causal relationship that eating late will shorten life by more than two years.

In addition, the timing of dinner directly affects health. Compared to those who finished their last meal of the day between 7-8 PM:

Eating dinner before 7 PM: All-cause mortality risk increased by 13%.

Eating after 12 AM (a late-night eating habit): All-cause mortality risk increased by 27%.

Experts recommend the ideal times are eating breakfast between 7-8 AM and finishing dinner between 7-8 PM, which helps significantly reduce the risk of cardiovascular diseases.

Original starchy foods like sweet potatoes and taro have a slow digestion rate, gradually releasing glucose into the blood. *Bui Thuy*

The greater the post-meal blood sugar fluctuation, the double the risk of cardiovascular disease. A high-quality breakfast helps stabilize blood sugar, activates brain function, enhances concentration for morning tasks, and limits overeating at lunch. Conversely, eating incorrectly can increase the risk of stroke. Common but risky foods such as pickled vegetables, fried pastries, sugary sweets, or bottled fruit juices should be limited. Instead, you should prioritize the following five food groups:

**Eggs**

A breakfast lacking protein can lead to quick hunger and energy drops. The simplest and most effective protein source is chicken eggs. Consuming three large eggs in the morning not only prolongs satiety but also helps maintain stable blood sugar for several hours afterward.

**Chia Seeds**

Every 28 grams of chia seeds provides about 11 grams of fiber. The soluble fiber layer specifically absorbs water and expands, slowing down digestion and maintaining a feeling of fullness. Additionally, chia seeds contain a large amount of antioxidants that protect cells from free radical attacks.

Numerous studies have noted chia seeds' ability to reduce the CRP inflammatory index by up to 40%. C-reactive protein (CRP) is a key biomarker that warns of chronic inflammation and is a leading risk factor for cardiovascular disease.

**Whole Starches Rich in Fiber**

Incorrect breakfast choices lead to quick hunger and significant blood sugar fluctuations – one of the five harmful factors that double the risk of cardiovascular death.

Original starchy foods like sweet potatoes and taro have a slow digestion rate, gradually releasing glucose into the blood, thereby controlling blood sugar stability and preventing sudden drops in blood sugar.

**Coffee**

Coffee contains over 100 nutrient-rich plant compounds, which help neutralize free radicals, reduce chronic inflammation, improve insulin sensitivity, and boost metabolism.

American family doctor Janette Nesheiwat shared on television that 10 AM is the ideal time to enjoy the first cup of coffee, as cortisol hormone levels naturally begin to decrease, allowing the body to absorb maximum benefits without causing nervous tension. At the same time, the expert advises prioritizing purchasing whole coffee beans to grind yourself rather than pre-packaged instant powders.

**Yogurt with Herbs**

Japanese psychiatrist Hideki Wada always emphasizes the importance of a nutritionally balanced breakfast, which absolutely must include carbohydrates and protein. To boost the immune system and maintain brain clarity, he has maintained a fixed menu for the past 12 years:

Main dish: one rice ball (onigiri) with seafood or meat filling.

Protein: one fried egg, two slices of ham.

Beverage: one glass of green juice, occasionally supplemented with one banana.

Dessert: 100 grams of plain yogurt (unsweetened), sprinkled with a mixture of cinnamon powder, coriander, and turmeric powder (totaling about 1.5 grams).

In this menu, the yogurt mixed with three types of herbal spices is highly valued by Dr. Hideki Wada for its effectiveness in preventing cognitive decline and brain degeneration over time.

*My Y (According to HK01)*