“Breakfast is the most important meal of the day” is it? Or is it not? According to British Medical Journal (BMJ), this could be a myth. Say what? The conclusion of the study (Effect of breakfast on weight and energy intake) is that the addition of breakfast might not be a good strategy for weight loss.
Breakfast is the most important meal of the day – might not be for weight loss but the benefits are many.
12 Benefits of Eating Breakfast
1. We’re less hungry
We'll have less cravings throughout the day. A lot of people skip breakfast to avoid eating extra calories, but by eating a high-fibre, nutrient-dense breakfast early in the morning, you are actually less likely to be hungry throughout the day.
2. You will eat less
Studies show that eating breakfast decreased levels of hunger throughout the day when compared with not eating breakfast.
3. Memory Improvement
When we consume a high-quality breakfast, we can improve our memory and concentration levels, as well as improve our mood and lower stress. One study amongst children have shown that kids who eat breakfast tend to have improved cognitive skills and perform better at school.
4. Type 2 diabetes prevention
There are significant researches showing that you may be able to prevent diabetes by regularly eating a healthy breakfast. In a study conducted over a 10-year program, researchers found that people who regularly ate breakfast decreased their risk of diabetes by almost 30%.
5. Breakfast breaks your overnight fasting period
Replenishes your supply of glucose and provides other essential nutrients to keep your energy levels up throughout the day.
6. Breakfast energizes your body
Consume a big and nutrient-dense breakfast including smoothies or juices. you need to consume smoothies and juices made with organic fruits to reap maximum benefits.
7. Breakfast supports cardiovascular health
Omega-3s and good fats in your breakfast options are necessary to facilitate your cardiovascular health. It strengthens your heart’s cells and muscles' healing power, preventing you from experiencing symptoms associated with a stroke or a heart attack. Nutritionists suggest consuming dietary fibre to control your cholesterol levels. Additionally, incorporating foods enriched with magnesium and potassium foods into your breakfast will combat factors that contribute to stroke or cardiac arrest.
8. Breakfast Helps Curb Sugar Craving
Your body will eventually stop craving food once it received the required nutrients in the morning. You can incorporate a piece of fruit to keep sugar cravings at bay. Nutritionists state consuming dates can do the job for you. Dates aren’t just sweet but are a storehouse of plenty of nutrients. The food source will provide nutrients satisfying your sugar cravings at the same time.
9. Diabetic? Do not skip breakfast!
People with diabetes should not skip breakfast. Keeping your stomach empty for hours can decrease sugar levels significantly which may cause serious health issues. Consuming a nutrient-filled breakfast will help maintain their sugar and as well as energy levels. Diabetics should go for the healthy food options like whole grains, oats, bran-bread, or low-fat dairy products.
10. Glowing Skin
A nutrient-dense diet is a secret to achieve youthful and shiny. A healthy breakfast can help in this context effectively. It should contain options packed with vitamins, mineral, and protein. These nutrients promote collagen and skin elasticity. These factors are essential to prevent premature aging without hurting your skin.
11. Gorgeous Hair
Hair needs protein to grow. Breakfast could become an ideal time to consume protein and enhance the health of your hair. You can incorporate eggs to reap plenty of protein. The nutrients absorbed via natural sources are considered more beneficial than supplements to boost your hair health.
Mothers, listen up! A breakfast would provide energy and essential nutrients. It's important for your child to eat something nutritious each morning to re-fuel for the busy day ahead at school
Is it OK to Eat an Unhealthy Breakfast?
Although it may be true for some people, others do better when they skip breakfast. Additionally, eating an unhealthy breakfast can be far worse than not eating at all. A healthy breakfast includes fiber, protein and healthy fat that gives you energy and makes you feel full.
According to HealthLine eating an unhealthy breakfast can be far worse than not eating at all.
How many of us just down a coffee and a piece of toast on the way out the door? Simply because we just don't have the time to think about a well-rounded nutritious meal.
Breakfast | Nutritious Does Not Have to Mean “Time-consuming”
We'll let you in on a little secret... Nutritional doesn't have to mean time-consuming. We are here to inspire you with some great ideas for quick, healthy breakfasts every day. Forget about "empty" foods or “zero nutritional value” foods like bread and pastries, which plays havoc with your blood sugar levels remove link and do nothing to help fuel your body for the day ahead., let’s make this year the year that we focus on really starting our days right!
The 3 Must-haves For a Super Nutritious Breakfast!
Find yourself hungry soon after breakfast. Can't help but start reaching for those unhealthy snacks, as cravings start to creep in before lunch? Your body is trying to tell you that your chosen breakfast is not keeping you fueled for long enough.
If you want your healthy breakfast to do you good, be sure to pick one that’s going to keep you feeling full all the way until lunch. The best way to do that and avoid the mid-morning hunger pangs (which can then often lead to less healthy choices) is to fuel up with foods that are rich in protein, fibre and healthy fats.
The key is to keep those blood sugar levels stable and here are some fantastic foods to help you do just that:
The first ingredient is Quinoa:
Once again, we must give a shout-out to wondrous quinoa. Not only is this South American staple high in protein, but it is also high in fibre, vitamins and minerals. This is a winning combo for helping to ensure that you continue to feel satisfied throughout the day.
The second ingredient is Avocados:
The green, creamy flesh of avocados doesn't just taste good; it's also filled with fibre and heart-healthy monounsaturated fat - a perfect fill-you-up food. Foods high in fibre and rich in healthy fats take longer to digest, allowing you to experience less overall hunger. Research also shows that the oleic acid in avocados, a monounsaturated fat, signals to your brain that your stomach is full. Just remember that, nutritious as they are, avocados are high in calories, so if you are watching your weight, eat them in moderation.
The third ingredient is Psyllium:
Perhaps a less well-known source of fibre, psyllium definitely deserves a mention on the list of breakfast foods that can help keep you feeling fuller for longer. The husk of the seed from the Plantago plant, psyllium is a form of dietary fibre that expands in the gut, providing bulk and therefore a corresponding feeling of fullness, while supporting digestive health and regularity at the same time!
Kick-Start Your Metabolism
Who doesn’t love a meal with the power to boost your metabolism, helping your body burn calories faster?! It's the beginning of a New Year, and many of us will be looking to realize our resolutions and slim down for a healthier, thinner version of ourselves.
Many breakfast foods are great metabolism boosters because they’re high in complex carbohydrates, dietary fibre and/or protein. Here are some little beauties to help raise metabolism levels:
Whole grains and seeds: Forget your bog-standard and nutritionally-empty supermarket loaves and pastries. If you want to burn more calories throughout the day, reach for whole grains and seeds. Quinoa in particular, delivers a metabolism-satisfying mix of complex carbohydrates and protein for lasting energy.
A great source of protein, eggs can supply you with a healthy source of energy to keep you powered up all day. And why not cook them in coconut oil for an additional boost of healthy fats, namely medium-chain fatty acids?
Short on time? Then rejoice! One of the quickest and easiest ways to access lean protein (rather than traditional protein sources, such as meat, which tends to be high in saturated fat) is by incorporating a plant protein shake into your daily breakfast routine. Not only will this supply you with complete, balanced and low-fat protein; but it will also provide you with an additional source of nutrients. Our shakes are blended with several plant-based foods, which are high in protein, as well as other nutrients, such as fibre and Phytochemicals. Simply add to a liquid of your choice and go.
The dietary fibre in fruit makes it a natural calorie burner. And the best part is that fruit is super-versatile, as well as easily transportable. Add it to probiotic yogurt, mix it with granola, nuts and seeds, or enjoy it all by itself on the go. But remember, even the natural sugars in fruit can be an obstacle to weight loss if eaten in large enough quantities. So as always, everything is in moderation if you are trying to shift a few pounds!
Nos: Sugar, Fruit Juices, Soda, Dairy, Bread & White flour, Pasta, Highly Processed Fortified Breakfast Cereal, Pancakes and Waffles, Toast With Margarine, Muffins, Scones With Jam and Cream, Sweetened Non-Fat Yogurt, Granola Bars,
FEAST ON: Vegetables, Fruit (fresh berries and the lower-sugar fruits like apples, pears, and plums), Fats (nuts and seeds, nut butters (except for peanut butter), olive oil, coconut oil, palm oil, avocados and the Omega-3 fats from pasture-raised meat and eggs and wild-caught seafood, Seeds, Limit: Fish (4 oz per day), Rice (limit), Eggs, Caffeine, Red Meat, salt, alcohol, beans
LIMIT: Fish (4 oz per day), Rice (limit), Eggs, Caffeine, Red Meat, salt, alcohol, beans
Breakfast Recipes & Tips
Roasting can turn vegetables like parsnips, carrots, and tomatoes sweet. Simply cut veggies into bite-size pieces; coat (but don't drown) them in oil; toss with salt, pepper, and your favourite seasonings; and spread evenly on a baking sheet. Roast at 425 F until they're tender and slightly browned on the edges.
Water is your best bet for hydration, but if you find H2o a little ho-hum, flavour yours with fresh fruit or add cucumber slices and mint leaves to your glass.
Ready-made smoothies and granola bars are loaded with added sugar: air-popped popcorn topped with good-quality balsamic vinegar, rice cakes or celery sticks with no-sugar-added nut butter, and DIY no-sweetener smoothies (using only fruit, veggies, and milk or plain yogurt).
Use spices in place of sugar to add a sweet flavour to your food. For example, sprinkle pumpkin pie spice on top of plain yogurt, or put a dash or two of cinnamon on apple slices or sweet potatoes.
Let fruit bring sweetness to a variety of meals: Add blueberries to your morning oatmeal, sprinkle strawberries on a salad at lunch, or throw pineapple chunks into a stir-fry dinner.
For week three, you can add grains such as barley, quinoa and oatmeal, and even some more fruit including grapes and clementines. You can also have another glass of red wine during the week and an ounce of dark chocolate each day, a bowl of blueberries topped with unsweetened Greek yogurt and cinnamon.
Great Breakfast Recipes
1 cup unsweetened almond milk
1 handful of ice cubes
1/3 cup frozen blueberries
1 cup frozen spinach
1 tbsp ground flaxseed
1 tbsp cacao powder
1 serving plant protein (Ultra Whey Power (natural Vanilla flavour)
1 tbsp cacao nibs
1/4 tsp Ceylon cinnamon
1/2 tbsp coconut oil
2 tbsp olive oil
1 cup mushrooms, sliced (or any preferred vegetable)
1/2 cup roasted peppers (or diced bell peppers)
1 cup canned diced tomatoes
1/2 tsp spice blend (paprika, onion, garlic, parsley, coriander)
1/4 cup water
2 tbsp goat or feta cheese
2 tbsp fresh parsley
1/4 tsp ground pepper
One small red potato
2 tsp avocado or olive oil
1/8 tsp pink salt
3/4 cup cubed yellow zucchini
1/4 cup spiralized zucchini
2 tbsp red onion diced
1/4 cup chopped green bell pepper
2-3 tbsp frozen peas
1 tbsp chicken broth optional for added moisture
2 whole eggs 1 egg white
Try some or all of these hand-picked recipes and let us know what you think. Breakfast doesn't have to be boring.
Majdi Shahein| Naturopathic Doctor and a Detox Specialist with Detoxification Works ®