The popular nutrition tip telling you that breakfast is the most important meal of the day needs revival in today’s cramped-for-time lifestyle. There is no doubt that your breakfast is critical meal in deciding how well your body and mind will function throughout the day.
The ideal time to have this nutrient-rich meal is within 1 hour of waking up.1 Following this rule of thumb helps stabilize your blood sugar levels, improves your cognition, and brings your weight well within control. To make the most of this power-meal, do what your grandparents trained you to: wake up early and have an early breakfast.
Benefits Of Eating Breakfast Every Day
Here are 5 ways having breakfast can benefit you:
1. Improves Your Concentration And Memory
Concentration is important to carry out your daily chores and for the smooth functioning of work.
In children, a healthy and low-calorie breakfast is known to improve their concentration and short-term memory. While eating a high-calorie breakfast can impair their attention span and attention.2 A high-fat diet can negatively impact their alertness.
Though breakfast is essential for children, adults require it as much. Quit the sugary and refined carb cereals and switch to a healthier breakfast meal. Oats and whole meals can boost your creativity while helping you concentrate better.3
2. Helps You Beat Your Cravings
Skipping breakfast is associated with obesity and weight gain.4 Not having your breakfast can slow down your metabolism, leading to weight gain. Usually, when you don’t have your breakfast, you are prone to eat unhealthy food that will not keep you full for long, and make you crave for more.
A wholesome breakfast with healthy carbohydrates and fiber will not only keep you full for longer and keep the cravings away but will also help you lose weight. Including protein in your breakfast is a good way to shed some pounds as the body burns more calories to metabolize protein.
So, if your goal is to lose weight and stop overeating, ensure that you have your breakfast.
3. Powers You With Nutrients
Meeting the daily nutritional requirement is necessary for your health and well-being. Eating a healthy and nutrition-rich breakfast first thing in the day can regulate your appetite, thus, helping you consume the required nutrients during the day.5
Breakfast eaters have a higher daily intake of calcium, fiber, vitamin A, vitamin C, riboflavin, zinc, and iron, as compared to breakfast skippers. These nutrients can reduce the risk of heart diseases, improve bone health, and reduce stress.6
4. Reduces Your Risk Of Diabetes
Having breakfast regularly can reduce the risk of developing type 2 diabetes by preventing insulin resistance.7
The longest time you don’t consume any food is when you are asleep at night. This makes breakfast the most important meal to regulate your blood sugar levels.
5. Supplies You With Energy
Breakfast helps to refuel your body to keep you going through the day. Eating in the morning brings your blood sugar levels back to normal and helps energize your body. Low blood sugar levels can lead to fatigue and will keep you low on energy during the day. A high-fiber and protein diet is the best to keep your energy levels high while also keeping you full for longer.
Additionally, consumption of breakfast improves mood as compared to no breakfast.8
|↑1||Cwynar Eva. The Fatigue Solution: Increase Your Energy in Eight Easy Steps. Hay House, Inc, 2012.|
|↑2||Baghdadchi, J., R. Amani, and N. Khajeh Mugahi. “Assessment of the effects of breakfast on concentration span short-term memory of school children.” Razi journal of medical sciences 8, no. 27 (2002): 535-539.|
|↑3||Vorderman Carol; Bird Linda. Eat Yourself Clever: A 28-Day Plan to Help you Lose Weight, Improve Brain Power and Boost Wellbeing. Random House, 2012.|
|↑4||Watanabe, Yoko, Isao Saito, Ikuyo Henmi, Kana Yoshimura, Kotatsu Maruyama, Kanako Yamauchi, Tatsuhiro Matsuo et al. “Skipping breakfast is correlated with obesity.” Journal of Rural Medicine9, no. 2 (2014): 51-58.|
|↑5||Media Adams. Nutrition: Breaking Bad Nutrition Habits: The most important information you need to improve your health. Simon and Schuster, 2013.|
|↑6||Kanarek Robin B.; Lieberman Harris R. Diet, Brain, Behavior: Practical Implications. CRC Press, 2011.|
|↑7||Mekary, Rania A., Edward Giovannucci, Walter C. Willett, Rob M. van Dam, and Frank B. Hu. “Eating patterns and type 2 diabetes risk in men: breakfast omission, eating frequency, and snacking.” The American journal of clinical nutrition 95, no. 5 (2012): 1182-1189.|
|↑8||Smith, Andrew, Anna Kendrick, Andrea Maben, and Jenny Salmon. “Effects of breakfast and caffeine on cognitive performance, mood and cardiovascular functioning.” Appetite 22, no. 1 (1994): 39-55.|