The importance of breakfast is more widely discussed since the 1960s. It was American nutritionist Adelle Davis, who declared then, that breakfast is the most important meal of the day. Many people still live by that belief. Although, in the recent decade, there is a group of people, that say that it is healthier to skip breakfast as part of intermittent fasting. So to bring some clarity to the topic, we will review the benefits of both. Moreover, we will discuss the connections breakfast has with weight loss and mental health. One good discussion about breakfast will have to end with some great suggestions for a healthy breakfast. At the end of this article, you will find just that.
Benefits of Breakfast
Breakfast is the first meal of the day, typically eaten in the early morning hours. That means that your body has been without food already for about 8 to 10 hours, depending on your last meal and the hours you slept that night. Your body’s glucose levels are low and they need to be restored to give that morning kickstart of energy. Studies also suggest that breakfast is keeping our internal clock running on time. So what happens when the glucose levels are low until lunch? People who skip breakfast might experience brain fog, difficulty in concentration, and overall lower energy levels.
The benefits of eating breakfast include a lower risk of diseases like diabetes, better focus and memory, and lower levels of “bad” cholesterol. There was also an interesting study conducted, which said people who eat breakfast are more likely to get promoted. Although breakfast is said to be healthy, some people just might not get anything down in the early hours. The solution might be not to wait until lunch but to pack some breakfast to go and eat it whenever your body feels ready. For some people, it is hard to eat something, but they can drink liquids. For them, we recommend some healthy protein smoothies to get the nutrition to start the day.
Breakfast and weight loss
There has been a lot of discussion and research regarding whether to eat or skip breakfast if you want to lose weight. The verdict seems to be that it doesn’t make a difference. The people who fast and skip breakfast and the people who eat healthy breakfast seem to lose the same amount of weight. When eating a nutritious breakfast, helps to keep your glucose levels at their normal height, which reduces hunger and the urge to grab snacks during the day. On the other hand, people who fast and skip breakfast might have an overall lower calorie intake during the day. It does depend on the person
Intermittent fasting: Good or bad?
Unfortunately, there are very little scientific research done in this department and all data we can have is based on observations. Manpreet Mundi, M.D. says that some studies suggest, that intermittent fasting might reduce inflammation more than other diets and even has a part in improving diseases associated with inflammation, such as Alzheimer’s disease, Arthritis, Asthma, Multiple sclerosis, and Stroke. The New England Journal of Medicine published another research, saying that fasting can also contribute to a clearer and sharper mind, a more fit body, and an overall longer life.
Although it’s said, that it really doesn’t matter to your weight loss whether you fast or eat breakfast, an article in Harvard Health Publishing says, that it does contribute to fat loss. It might be because people are eating less overall when fasting, or because when the insulin levels go down, the fat cells release the stored sugar and use it as energy. All this sounds really good right? Before you start your fasting, be aware that it might have some unpleasant side effects, that can last up to a month. Side effects in question are hunger, fatigue, insomnia, nausea, and headaches.
Breakfast and Mental health
There are studies saying that skipping breakfast has a bad impact on your mental health. One study in Psychological Medicine found, that people who skip or have a late breakfast are more likely to develop mood disorders. Another study published in Psychiatry Research found that skipping breakfast frequently made depression far more likely. The third study in Public Health Nutrition associated a good-quality breakfast with better mental health in adolescence. So while physically there seem to be more benefits with fasting, there are definitely more benefits for mental health in having a healthy breakfast.
Good and “bad” breakfast
We cannot say that any breakfast is “bad”, but some are definitely healthier than others. Some of the bad choices include foods high in sugar and refined carbohydrates. These can be pancakes and waffles with syrup, doughnuts and pastries, and breakfast bars. Although they are named here as a poor choice, there are healthy alternatives for almost all of those. You can substitute your white flour with oat flour or whole grain flour and it gives so much more nutrition already.
A healthy breakfast includes protein, whole grains, healthy fat, and fruit or vegetables. Sounds like a bunch of big words people who diet use right? Protein comes from eggs, bacon, sausages, greek yogurt, cottage cheese, and beans. Whole grains can be toast, muffins, or even pancakes and healthy cereal or porridge. So there are so many options to have a healthy breakfast. But does that mean that white flour pancakes and waffles are forever forbidden? Definitely not. It is completely okay to have some of the not-so-healthy breakfast options once in a while. Just not suggested before a big hike or running a marathon.
Conclusion
Eating breakfast is definitely healthy, but there are people for who it just does not work. Everybody should listen to their body when it comes to eating. One thing is for sure, forcing anybody to eat breakfast when they don’t feel like it, is not good. When you are not used to eating breakfast and you want to, then just eat it a bit later. When you want to fast and it is okay for your health, then do it. And finally, although we didn’t mention this before, it is definitely important for children to eat breakfast. Importance of breakfast for them is bigger, as their brain is still developing and needs more energy.
