Study: Breakfast After Noon Linked to 29% Higher Risk of Early Death

 Adults over 40 who delay their first meal until after noon face a 29% higher risk of early death from any cause compared to those who eat between 7 a.m. and 8 a.m., according to a study published in the European Journal of Clinical Nutrition. The research, which tracked more than 31,000 adults, recorded their food intake and timing over a single 24-hour period, according to a New York Post report.

Study Design and Participants

The study's participants, all aged 40 and older, recorded all meals and the times they were consumed within a 24-hour window, according to the report. The period between the first and last meal was defined as the eating window. Researchers compared mortality rates based on the timing of the first meal, using the 7–8 a.m. breakfast group as the reference point.

The analysis, reported by registered dietitian nutritionist Molly Knudsen, M.S., RDN, drew on data from the National Health and Nutrition Examination Survey (NHANES) ^[1]. The findings add to a growing body of evidence examining how meal timing intersects with metabolic health, an area also explored in research on late eating and cardiometabolic outcomes ^[2].

Mortality Risk Increases with Later Breakfast

Relative to the 7–8 a.m. group, eating between 8 and 10 a.m. was associated with a 10% higher risk of early death from any cause, according to the study. The risk rose to 19% for those who ate between 10 a.m. and noon. The pattern was more pronounced for cardiovascular outcomes: eating after noon was linked to a 46% higher risk of death from a cardiovascular event, such as a heart attack or stroke, according to the report.

The study also estimated that adults aged 50 and older who ate later had an average life expectancy nearly 2.5 years shorter ^[1]. This timing-related risk appears independent of the content of the meal itself, a distinction noted in prior research on caloric distribution. For example, studies have compared big-breakfast versus big-dinner dietary patterns, finding that the timing of calorie consumption influences weight loss outcomes even when total calories are held constant ^[3].

Limitations and Expert Comments

Senior author Zhilei Shan told ScienceAlert: "Later eating should be interpreted as a potential risk marker, and possibly a modifiable behavior, rather than definitive evidence of a direct causal effect." The study considered only a single 24-hour eating window and did not account for sleep patterns, activity timing, or other potential confounders, which limits causal interpretation, according to the report.

Despite these limitations, the findings align with broader research on meal timing and metabolic function. The body's circadian rhythm regulates digestion, blood pressure, and hormone production, and most genes exhibit daily fluctuations in expression ^[4].

Disruptions to this system, such as eating at times misaligned with the body's natural clock, have been linked to poorer glycemic control and reduced insulin sensitivity ^[2]. The timing and volume of carbohydrate intake also play a role in managing blood glucose levels ^[5].

Implications

The findings add to growing evidence that meal timing may influence health independently of food choice, according to researchers. Experts recommend spacing meals four to six hours apart for stable blood sugar and metabolism, emphasizing balanced meals with protein, fat and fiber ^[6]. Further studies are needed to confirm whether adjusting breakfast time can reduce mortality risk, the study authors said.

Whole-Food Carbohydrates May Reduce Inflammation, Nutritionists Say

 Nutritionists and dietitians told the Epoch Times that whole-food carbohydrates such as sweet potatoes, legumes and buckwheat can help reduce inflammation – countering the widespread belief that all carbs are inherently inflammatory.

According to the experts, the source and processing of the carbohydrate determines its effect on the body. One expert, holistic nutritionist Jaz Robbins, said the negative reputation of carbohydrates stems from highly processed forms. "Those are the ones that contribute to inflammation," Robbins said, referring to shelf-stable breads and pastas, while whole-food sources have different biological effects.

The Fiber and Resistant Starch Mechanism

Experts cited two primary mechanisms that explain why whole-food carbohydrates may reduce inflammatory markers. First, their high dietary fiber content supports a healthier gut microbiome, which can reduce systemic inflammation. Beneficial bacteria in the gut help quell inflammation and turn fiber into health-promoting fatty acids, according to Mark Sisson in "The New Primal Blueprint" ^[2].

Second, resistant starch – which bypasses digestion in the small intestine – is fermented by gut bacteria in the colon. This process produces short-chain fatty acids such as butyrate, a compound with anti-inflammatory effects. The importance of dietary fiber is underscored by public health data indicating that approximately 95% of Americans fail to consume adequate amounts ^[3].

Research has also demonstrated that gut bacteria are highly adaptable and can shift immune responses based on the carbohydrates they are fed. According to the article "How Everyday Carbs Reprogram Your Body's Defenses," soft drinks and processed sugars can weaken the gut barrier and promote inflammation, whereas natural carbohydrates like sweet potatoes support beneficial microbial activity ^[4].

Anti-Inflammatory Carbohydrate Sources

Registered dietitian Jessica Clancy Strawn told the Epoch Times that sweet potatoes are a particularly effective anti-inflammatory carbohydrate. "I love sweet potatoes – they're comforting, colorful and incredibly versatile," Strawn stated. The root vegetable contains fiber and antioxidants that support steady blood sugar and reduce oxidative stress, she explained.

Legumes such as beans and lentils are also rich in soluble fiber, which Strawn described as "one of the strongest anti-inflammatory tools we have." Their polyphenols, including tannins and flavonoids, provide additional antioxidant and anti-inflammatory support.

Whole grains and grain-like seeds also offer anti-inflammatory benefits. "Buckwheat is the underdog I'm most excited about," Strawn told the news outlet.

Despite its name, buckwheat is a gluten-free seed and contains rutin, a flavonoid that supports healthy blood vessels. Quinoa, also a seed, combines fiber and protein to help stabilize blood sugar levels.

Lab Evidence for Sweet Potato Compounds

A 2026 laboratory study provided direct evidence for the anti-inflammatory properties of sweet potatoes. According to the study's findings reported by the Epoch Times, two natural compounds in sweet potato – beta-sitosterol and campesterol – reduced the amount of IL-6 released by mouse immune cells. ^[1] The researchers noted the compounds were effective at levels similar to those found in the sweet potato extracts they tested.

The researchers concluded that these two compounds likely contribute to sweet potatoes' anti-inflammatory effects. The broader findings align with research on dietary patterns that emphasize whole foods. Reviews of eating patterns such as the Mediterranean diet have found that the combination of whole foods drives reductions in LDL cholesterol, improved blood sugar regulation and lower inflammation, according to a review reported by NaturalNews.com ^[5].

Putting Anti-Inflammatory Carbs into Practice

The nutritionists interviewed by the Epoch Times recommended practical ways to include these carbohydrates in daily meals. Strawn described one of her favorite meals as a bowl combining roasted sweet potato, beans, quinoa, leafy greens, cucumber and cherry tomatoes, finished with lemon juice, hummus and unsweetened Greek yogurt. "It's the kind of meal that keeps me steady through a busy workday," she said.

Robbins suggested a Mediterranean-style bowl with green or brown lentils topped with tomato, cucumber, red onion, cilantro and arugula. "This gives you anti-inflammatory carbs, antioxidants, and healthy fats," Robbins told the news outlet. "And it's delicious."

Naturopathic physician Jodi Duval prepared a roasted sweet potato stuffed with grass-fed ground beef, black beans, avocado and fresh coriander. She called it "one of my family's favorite weeknight meals."

According to the experts, the evidence points not to avoiding carbohydrates entirely, but to selecting whole-food sources as part of balanced meals. This distinction between naturally occurring carbohydrates and their processed counterparts represents a key insight for dietary guidance.

Conclusion

The available evidence and expert opinion indicate that whole-food carbohydrates – particularly sweet potatoes, legumes, buckwheat and quinoa – may offer anti-inflammatory benefits through dietary fiber and resistant starch content. A 2026 laboratory study supports the anti-inflammatory action of specific compounds found in sweet potatoes.

The emphasis placed by the nutritionists on food quality over macronutrient type challenges the prevailing anti-carbohydrate narrative in popular dietary advice. Dietary guidelines that focus on whole foods rather than elimination may provide a more effective approach for managing chronic inflammation.

Acai: What Research Says About the Amazonian Superfruit

 Acai (Euterpe oleracea), a palm fruit native to the Amazon rainforest, is harvested in large sprays that resemble grapes. Regional collections remain a traditional activity as well as an economic driver for communities where the fruit is consumed locally as a staple food, according to a dietary study of rural Amazonian women [1]. Global demand has expanded beyond South America, and the fruit is widely distributed in North America and Europe as pulp, powder, and juice. Public discussion of acai often centers on its classification and its reputation as a health food, and the fruit is typically identified as a “superfood” in commercial materials, though testing and regulation are not uniform across products.

Despite the breadth of promotional language applied to the fruit, acai pulp has been the subject of peer-reviewed research on several fronts, particularly in the fields of food chemistry and nutrition. The deep purple color of the fruit is a product of anthocyanins, a class of water-soluble pigments also found in many other berries, and laboratory work has explored how processing and additives affect the stability of those pigments [S-8]. Consumer interest follows a pattern similar to that of other nutrient-dense berries, such as blueberries and blackberries, and the medical literature reflects a growing body of experimental data on the fruit.

Acai Berry Overview

Acai is a drupe rather than a berry; each fruit contains a central pit that makes up about 80% of its volume [3]. The fruit grows on the Euterpe oleracea palm, which is indigenous to floodplain areas of the Amazon, according to National News reports [2]. Amazonian communities have used acai for centuries as a dietary staple, and its juice has been a significant source of calories and fat in the regional diet [1][3]. Harvest work is organized through social networks in river communities, with men often responsible for climbing the tall, thin palms to cut the fruit sprays, according to ethnographic food studies [1].

In the early 2000s, the global market for acai expanded with the introduction of a range of branded products, including bottled juices, smoothie mixes, and powdered supplements [4]. Trade data and product reviews suggest further growth in the category over the past decade [2]. Although commercial sellers typically emphasize antioxidant qualities, official health claims have not been broadly recognized by federal regulators. An article from the Gale Encyclopedia of Alternative Medicine stated that as of 2013, neither the FDA nor any other government agency had evaluated acai berry for medical use [4]. Advertising restrictions limit what manufacturers may say regarding disease prevention under federal nutrition labeling law.

Nutritional Composition

Açaí pulp provides a distinctive nutritional profile; it is higher in fat and lower in sugar than many other fruits [5]. The berries contain dietary fiber, small amounts of minerals including potassium and magnesium, and plant sterols, according to a NaturalPedia report [5]. Since the fruit is perishable, much of the international supply is processed as frozen pulp, freeze-dried powder, or juice blends, and the method of processing changes the nutrient content of the final product, according to the article.

The main subjects of mainstream nutrition science have been anthocyanins and polyphenols. Freeze-dried acai pulp has been reported to have the highest free-radical scavenging capacity of any fruit tested by the Oxygen Radical Absorbance Capacity (ORAC) assay, at 1,027 micromole Trolox equivalents per gram, according to a chapter in the book Bioactive Food as Interventions for Arthritis and Related Inflammatory Diseases [6]. Chemical analyses have described several anthocyanins in the fruit, including cyanidin-3-rutinoside and cyanidin-3-glucoside [7]. The antioxidant capacity of the whole fruit is high because the pulp contains many different flavonoids, and research suggests that the molecular structure of these flavonoids affects whether they can enter human cells and neutralize oxidants [8].

Health Benefit Claims and Evidence

Laboratory and clinical studies have explored associations between acai consumption and certain health outcomes, including markers of inflammation. Researchers have observed that the polyphenolic compounds in the fruit can have a prebiotic effect, surviving digestion to support colon health [9]. The potential role of anthocyanin intake in cardiovascular health has also received national attention, with a literature review that combined data from more than 602,000 people suggesting that these compounds may lower risk for heart disease [10]. These data do not isolate the effect of any single fruit and are not evidence that acai alone prevents disease.

Acai's high anthocyanin content has suggested value for kidney and blood-pressure research; seed extracts were tested in one peer-reviewed model and found to protect against renovascular hypertension-related abnormalities [11]. Lead investigators caution that evidence has not yet reached a strength that allows for medical recommendations. According to a registered dietitian in a 2018 interview, “These preliminary results are promising, but larger, longer-term human studies are required before conclusive recommendations can be made” [11]. The fruit's polyphenols and anthocyanins have also been researched for pain relief within juice blends, with some studies reporting improvements in joint mobility [12].

Commercial Use and Consumer Considerations

Acai bowls, made from a thick puree often topped with granola, fruit, and seeds, have become common items at health-focused cafes [13]. Market researchers have tracked substantial growth in retail sales for acai products since the category was established. However, commercially prepared bowls are not equivalent to the pure fruit on a nutrition label; a single 6-ounce serving can exceed the daily recommended limit for added sugars established in federal dietary guidance [13]. Food-systems writers caution that the added ingredients change both the glycemic effect and the calorie content of the meal.

Supplements sold as freeze-dried powders are another commercial category, and these products vary in purity. Commentators note that whole fruit has nutritional advantages over isolated extracts. As the founder of a natural products commentary has stated, “food should be your medicine,” suggesting a preference for food-based nutrition over pills [14]. Some consumers buy plain frozen pulp, which contains none of the added sweeteners found in ready-to-eat bowls. Product quality control is not always consistent, and regulatory oversight for dietary supplements is less stringent than for conventional medications.

Safety, Regulation, and Final Notes

Acai is generally regarded as safe for consumption as a food, according to a report in the Journal of the American Board of Family Medicine [15]. Concentrated extracts, however, may interact with prescription medications such as blood thinners, and The Gale Encyclopedia of Alternative Medicine notes that little information is available on interactions between acai berries and other drugs, recommending that people taking pain medications or cancer drugs check with their doctor before using the fruit [16]. The same text notes that adults should speak to a clinician before adding acai products to their diet.

Federal law prohibits food and dietary supplement companies from claiming that their products treat, cure, or prevent disease; neither the FDA nor any federal agency has approved acai for medical use [4]. Consumers seeking to include acai in a healthy diet should choose products without added sugars and consult a healthcare provider about supplements if they have chronic conditions or take prescriptions. The scientific literature records that acai provides a high concentration of dietary antioxidants and polyphenols, and ongoing research continues to test its role in health.

What happens to your cholesterol when you start taking vitamin D

 Vitamin D supplements may lower cholesterol, but the evidence is mixed. It's important to stick to recommended doses to prevent side effects.

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How Vitamin D Affects Cholesterol

Vitamin D, also called calciferol, is a fat-soluble vitamin that plays several important roles in the body, including helping with calcium absorption, strengthening bones, lowering inflammation, and influencing the way your body processes cholesterol.

People with low vitamin D levels are more likely to have abnormal cholesterol. Those with normal levels often have better cholesterol.

However, this does not guarantee that taking a vitamin D supplement will improve your cholesterol. Research on how vitamin D affects cholesterol has shown mixed results.

One study found that vitamin D supplements can help lower total cholesterol and low-density lipoprotein (LDL) levels, but do not affect high-density lipoprotein (HDL) levels. Other studies suggest that people with a deficiency may use vitamin D supplements along with other medications to manage cholesterol.

On the other hand, other research suggests that vitamin D has no effect on cholesterol levels at all or even a negative one, significantly increasing total, LDL, and HDL cholesterol levels.

Risks of Taking Vitamin D

There's no strong evidence that vitamin D supplementation lowers cholesterol levels. In fact, vitamin D may decrease the effectiveness of statins, medications like Lipitor (Atorvastatin) and Zocor (simvastatin) meant to lower cholesterol.

Vitamin D is often recommended for people who are deficient or at risk of a deficiency. However, it's having too much in your system (the recommended maximum daily dose of vitamin D is about 4,000 international units (IU)) can be harmful.

High doses of vitamin D supplements may cause nausea, vomiting, confusion, dehydration, extreme thirst, kidney stones, and in extreme cases, kidney failure and irregular heartbeat.

Consider speaking with a doctor to avoid toxicity when using vitamin D daily, especially in higher doses.

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What to Do If You Have High Cholesterol

High cholesterol is often detected through diagnostic screening, as it often does not have noticeable symptoms. A lipid profile test is a blood test that measures total cholesterol, LDL cholesterol, HDL cholesterol, and triglyceride levels.

A doctor may recommend the following if your cholesterol level is abnormal, or above 200 mg/dL:

• Cholesterol-lowering medicines, like statins
• Lifestyle changes like dietary changes and exercise
• Monitoring your cholesterol levels regularly

Want to live longer? Experts say these 9 superfoods belong on your plate

 What we eat has a powerful influence on how we age. The right nutrients can boost energy, protect against chronic disease, and keep our bodies and minds strong. There’s no single “longevity diet,” but some foods are rich in compounds that support cellular health and help slow the effects of aging. With expert insights from dietitians, we’re highlighting nine superfoods that may help you add more healthy years to your life. 

How Superfoods Support Longevity

Celebrated for packing a powerful nutrient punch in every bite, superfoods are a smart way to upgrade your diet with disease-fighting compounds. These foods deliver a variety of essential vitamins, minerals, and antioxidants that help maintain energy, strength, and overall well-being as we age. “While there is no recognized definition of a superfood, most foods earn that title thanks to their antioxidant content, disease risk reduction potential, fatty acid profile, and/or high fiber content,” explains registered dietitian Dru Rosales, MS, RD, LD. “All of these benefits can lead to improved overall health, which becomes even more important as we get older and more susceptible to disease.”

 

Kimchi

Aside from its high probiotic content, kimchi also contains antioxidants, fiber, and a mix of key nutrients like vitamins A and C, plus minerals such as iron and potassium. The probiotics help support a healthy gut microbiome, which registered dietitian nutritionist Lena Bakovic, MS, RDN, CNSC, says plays a big role in reducing inflammation, strengthening immunity, and even influencing mood. “Furthermore, the antioxidants and vitamins A and C in kimchi help to contest oxidative stress, supporting the prevention of chronic diseases, and thus potentially contributing to longevity,” she adds. To preserve those beneficial probiotics, enjoy kimchi in its raw fermented form, as a zesty side, sandwich topper, or even tossed into salads.

Turmeric Powder

Research has linked regular curcumin intake, the powerhouse compound that gives turmeric its golden hue, to a range of impressive health benefits. Thanks to its antioxidant and anti-inflammatory properties, curcumin may help manage or even prevent conditions like multiple sclerosis, arthritis, epilepsy, and certain cancers by neutralizing harmful free radicals. It may also offer protection against cognitive decline, like Alzheimer’s. “Since curcumin is absorbed best when paired with black pepper, it’s smart to combine turmeric powder with pepper when cooking to maximize its benefits,” says Rosales.

Blueberries

Just one cup of fresh blueberries delivers a solid boost of vitamin C, vitamin K, and manganese. But what really makes blueberries shine is their high concentration of anthocyanins, the natural plant compounds that give them their deep blue color. “Studies have linked higher anthocyanin intake with a 25% to 32% reduction in heart attack risk, less weight gain over time, and a 26% lower risk for type 2 diabetes,” says Rosales, highlighting the antioxidant’s impressive health perks.As we age, the risk for conditions like heart disease, arthritis, neurological disorders, diabetes, and cancer increases, largely due to inflammatory processes and oxidative stress. “Antioxidants contained in blueberries, like vitamins C and K and minerals like manganese, help fight inflammation and can actually slow the aging process,” Rosales explains. 

Avocado

Loaded with heart-healthy monounsaturated fats like oleic acid, avocados also deliver a hearty dose of dietary fiber and a range of micronutrients, including fat-soluble vitamins E and K, B vitamins, and potassium. “The monounsaturated fats in avocados work in helping to reduce LDL ‘lousy’ cholesterol levels, thus supporting cardiovascular health,” explains Bakovic. “Antioxidant vitamins like E and C in avocados help to combat oxidative stress, protecting cellular integrity, and potentially supporting skin health.”

Spinach

This leafy green is loaded with fiber to support gut health and contains key nutrients like iron, magnesium, manganese, and vitamins A and C. “The antioxidants in spinach, namely lutein and zeaxanthin, are beneficial for eye health and can help reduce the risk of age-related macular degeneration,” adds Bakovic, noting that these same compounds may also support cognitive function, which is especially important as we age. To get the most out of spinach’s iron content, strategic food pairing is key. “Because of its iron content, if paired with a whole food high in vitamin C such as a citrus fruit or bell pepper, the nutrient absorption of both iron and vitamin C within these foods will be synergistically enhanced,” says Bakovic.

Kale

Kale earns its superfood status thanks to an impressive lineup of essential nutrients that help protect cells from oxidative stress and maintain vital body functions. “Vitamins A, C, and K contribute to immune health, collagen synthesis, and bone strength—key factors in preventing age-related decline,” says registered dietitian Trista K. Best, MPH, RD, LD. Kale also delivers manganese, a mineral that supports metabolism and antioxidant defenses, along with moderate amounts of calcium, potassium, and magnesium, all crucial for heart health, muscle function, and maintaining bone density as we age.

Lentils

Lentils‘ impressive nutrient profile includes folate, iron, and key minerals like magnesium, potassium, and zinc, along with antioxidants and polyphenols, which work together to reduce inflammation, support heart health, maintain muscle mass, and lower the risk of chronic diseases. “The high fiber content helps lower cholesterol and stabilize blood sugar, while the plant-based protein aids muscle preservation as we age,” says Best. She also notes that folate and iron are essential for maintaining healthy blood and energy levels, reducing fatigue, and supporting cognitive function. “Antioxidants and minerals like magnesium and zinc help combat inflammation and oxidative stress, both of which contribute to age-related decline.”

For the best results, try soaking lentils before cooking, which reduces cooking time and enhances nutrient absorption. “Avoid overcooking, which can break down some nutrients and reduce texture and flavor,” Best advises.

Chia Seeds

Packed with fiber, omega-3 fatty acids, protein and a healthy dose of calcium, magnesium, and antioxidants, chia seeds support longevity and healthy aging by promoting heart health, reducing inflammation, and maintaining strong bones. “The high fiber content aids digestion and helps stabilize blood sugar levels, lowering the risk of chronic conditions like diabetes,” explains Best. “Calcium and magnesium strengthen bones, while antioxidants protect cells from oxidative stress, a major contributor to aging and age-related diseases.” Toss them over yogurt, blend them into smoothies, or let them soak into your favorite overnight oats for a simple nutrient boost.

Tempeh

Packed with protein, fiber, iron, healthy fats including omega-3s, and essential minerals like magnesium, potassium, and calcium, the nutrients in tempeh work together to support longevity and healthy aging by promoting muscle health, heart function, and digestive wellness.

“The high-quality plant protein helps preserve muscle mass, which naturally declines with age, while the fiber content aids digestion and helps prevent chronic conditions like heart disease and type 2 diabetes,” explains Best. “Additionally, the probiotics from tempeh’s fermentation process can benefit gut health, which has been linked to improved immune function and overall well-being as we age. The minerals like calcium and magnesium further support bone strength, which is crucial in preventing age-related bone loss.” Incredibly versatile, slice tempeh and grill it for sandwiches or stir-fries, or crumble it into tacos, spaghetti sauces, or grain bowls for a hearty, flavor-packed plant-based protein swap.

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While it can be easy to focus solely on superfoods for their nutrient-packed punch, it’s your overall eating habits that truly set the foundation for healthy aging and longevity. A simple yet effective place to start is by aiming for five servings of fruits and vegetables each day, cutting back on sugar, and switching to whole grains. “These three habits have been consistently shown to help lower the risk of chronic diseases and are often recommended by health professionals, including registered dietitians and doctors,” says Rosales.