The debate over breakfast timing may finally be shifting as new research upends the old advice to “eat as soon as you wake up.” Health and nutrition experts are now suggesting that delaying breakfast by a couple of hours and prioritizing the right nutrients may support better metabolic health, sustained energy, and even long-term disease prevention, with important implications for Thai readers navigating changing lifestyles and rising rates of diabetes.
The old mantra—that breakfast is unquestionably the “most important meal of the day”—has long been pushed by cereal companies and echoed in public health messaging. But modern life in Thailand, from Bangkok office workers grabbing toast and coffee on the run to students skipping breakfast entirely, lends itself to a range of eating patterns. Recent studies and expert interviews—summed up in a widely read GQ article published in April 2025—challenge the idea that breakfast should be eaten immediately upon waking and suggest a more nuanced approach to timing and composition for optimal health (GQ, 2025).
Why does this shift matter? First, Thailand is grappling with a sharp increase in metabolic disorders; the Ministry of Public Health reports that approximately 10% of Thai adults now have diabetes, a number projected to rise as the population ages and urbanizes (Source). Meal timing and content are emerging as modifiable risk factors, potentially offering a simple, low-cost way to mitigate these trends.
The central finding from recent research is that eating breakfast one to two hours after waking—or even waiting until mid-morning—is linked with improved metabolic markers. Dr. Rupy Aujla, a physician and nutrition advocate, explains that delaying breakfast extends the overnight fasting window, supporting “metabolic rest” and utilizing stored body fat for energy, thus improving weight management and insulin sensitivity. When you first wake up, Aujla stresses, “rehydrate with water because your kidneys have been working overtime during the night”—a practice he supports by adding a pinch of salt for electrolyte balance. He usually eats around 9 or 10 a.m.
This advice is echoed by Adam Collins, associate professor of nutrition at the University of Surrey. Collins notes that many people are not actually hungry first thing in the morning because the body has already started to release glucose into the bloodstream in anticipation of waking. “You’ve already got some energy in the system,” he says, suggesting it’s unnecessary to force early morning meals (GQ, 2025).
Breakfast composition is just as important as timing. Traditional carb-heavy options—think sugary cereal, white bread, and pastries—cause an initial glucose spike followed by a pronounced crash, leaving people hungry and reliant on coffee to stay alert. Aujla recommends a breakfast high in protein and fiber, which not only contributes to “longevity,” but also keeps you fuller and more stable through the late morning. For example, his go-to is a modest amount of oats mixed with flaxseed, chia, hemp seed, apple, pumpkin seeds, and protein powder—a fiber/protein-rich alternative to classic bowlfuls of khao tom (rice soup) or jok (congee) that are popular in Thai households.
Research is now supporting these anecdotal and expert recommendations. A 2025 review from ScienceDaily notes that keeping a longer overnight fast and eating an early—but not immediate—breakfast supports better glucose regulation and is associated with a lower risk for type 2 diabetes (ScienceDaily, 2024). Furthermore, a major U.S. survey analysis published in 2025 linked high energy and macronutrient intake later in the day—notably, dinners high in calories—to accelerated biological aging and higher risks of premature mortality (PubMed, 2025). This supports the classic Thai saying: “กินข้าวเช้าให้เหมือนกษัตริย์” (“Eat breakfast like a king”), implying that frontloading nutrition earlier in the day, not later, is a wise strategy.
But what about those who prefer to skip breakfast? The connection between skipping the meal and weight gain is complex. Some data show an association, but as Collins points out, this often reflects overweight individuals intentionally cutting out breakfast in hopes of consuming fewer calories overall, rather than a causal link. For those not ready to eat in the morning, experts advise simply ensuring other meals are nutritionally balanced, and resisting the urge to compensate by overeating at lunch or dinner (Psychology Today, 2025).
Thai readers often wonder if Western breakfast advice can be adapted to local habits. While traditional dishes like rice soup, boiled eggs, or savory leftovers may already strike a healthier balance than the ultra-processed choices common in Western diets, the Thai fondness for quick, carb-heavy breakfasts and sugary drinks is now part of the problem. Nutritionists recommend enhancing protein and fiber content—for example, adding tofu, fish, beans, or seeds to breakfast rice porridge, or opting for nam prik with blanched vegetables and a boiled egg.
Historical context gives this advice deeper resonance in Thailand. Urbanization and the modern 9-to-5 workday have shortened sleep hours and led to more irregular eating times—a trend compounded by the proliferation of convenience stores and fast food outlets. Yet, Thai culinary tradition includes many savory, protein-rich options historically enjoyed at flexible times throughout the morning, a habit that meshes well with modern findings.
Looking ahead, public health experts urge Thais to reframe their approach to breakfast. The “when” matters as much as the “what.” With research indicating that consuming breakfast at least an hour after waking, focusing on slow-digesting foods, and listening to one’s hunger cues can all promote long-term health, there is ample reason for schools, workplaces, and families to adapt mealtime routines. If a late-morning brunch fits your schedule, don’t feel guilty—just prioritize nutrient-rich choices, and avoid the “energy rollercoaster” that comes from sweetened beverages and pastries.
As the science develops, some questions remain. Ongoing research into chrononutrition—the study of how meal timing interacts with our biological clocks—continues to investigate the impacts of delayed or skipped breakfasts on mental health, particularly among children and adolescents. One recent study from China linked irregular meal timing with increased risk of depression in youth (PubMed, 2024), highlighting a need for balanced routines.
So, what practical steps can Thai readers take starting tomorrow? First, don’t force down food if you’re not hungry after waking—give your body time to rehydrate and adjust. When you do eat, opt for protein-rich, high-fiber local foods like yentafo with tofu, kao kai jeow (omelet over rice with veggies), or a banana with nuts. Encourage schools and employers to allow flexible, healthy mid-morning snack breaks to support sustained attention and wellbeing. Most importantly, remember that consistency and nutrient quality across all meals—rather than rigid adherence to tradition or fad—are key to lifelong health.
To explore further, check out the latest peer-reviewed research on breakfast timing and metabolic health (ScienceDaily, 2024), major media roundups (Psychology Today, 2025), as well as experienced dietitians’ advice for specific groups such as those managing hypertension (MSN, 2025). By embracing an evidence-based, culturally attuned approach, Thai individuals and families can support better metabolic health—one postponed, protein-rich breakfast at a time.