We all heard the popular saying “eat breakfast like a king, lunch like a prince and dinner like a pauper”. However, mornings are often rushed, you are running late, you don’t feel very hungry and a cup of coffee on the way to work will do the job, or is it? In fact, breakfast is considered to be the most important meal of the day and it is one of the most important habits that you can have for good health and well-being. A good and healthy breakfast can be easy and quick to make an eat and it can have a significant importance your mood, health and appearance.
Here are the top reasons why you should eat breakfast.
- Nutrient boost
Breakfast provides your body with an important proportion of your daily nutrient requirements for good health and vitality including essential minerals, amino acids, vitamins, good fats and complex carbohydrates. It also has a crucial role in nourishing and recharging your body with nutrient supplies after overnight fasting while providing you with a great start for your day!
- Weight management
Breakfast can greatly help weight management by stimulating your metabolism and helping you to breakdown calories throughout the day. Studies have shown that people who skip breakfast tend to be heavier with higher body mass index (BMI) whereas people that have breakfast tend to be thinner with lower BMI. When you skip breakfast, you will tend to feel hunger much before lunch time and chances are that you will end up eating a much larger lunch or have high-sugar snacks beforehand. In fact, research has shown that most people that successfully lose weight and maintain weight loss have a healthy breakfast every morning. A good breakfast containing protein, good fats and fiber will help you to balance your appetite through the day. So, if you are trying to lose weight skyping breakfast will not help you!
- Blood sugar levels regulation
Glucose is a sugar that is transported in your blood to supply your organs and cells with energy. Glucose is derived from food and its levels on your blood vary throughout the day. In the morning your blood glucose levels are at their lowest point and after your breakfast your blood glucose will rise. A healthy breakfast containing protein, good fats and complex carbohydrates will not only prevent the sudden rise of your blood sugar levels but also allow a steady release of sugar into your blood stream helping you to balance your blood sugar levels evenly through the day.
- Daytime cravings reduction
A nutritious breakfast can prevent overeating and cravings throughout your day. It will provide your body with essential nutrients and energy that will make you feel satiated and satisfied. Thus, reducing the likelihood of eating refined and sugary snacks!
- Heart health
Eating a healthy breakfast can have a crucial role in your overall health, including your heart health. Research as shown that having a balanced breakfast daily can be related with reduced incidence of obesity and heart disease and lower levels of “bad” cholesterol (e.g. low-density lipoprotein or LDL).
- Brain function
A nutritious breakfast is essential for the optimal function and health of your brain. Eating a healthy morning meal will provide a steady and balanced source of glucose that your brain will use to function. Your brain has a high density of neurons and it is the greatest energy-consuming organ in your body by using half of all energy derived from sugar that you eat through the day. The brain will use this energy to perform brain functions like memory, learning, focus, productivity, thinking and concentration. So, if you want to be focused and productive a good breakfast is a good way to start!
- Diabetes prevention
After a meal your blood glucose levels will rise and insulin will be secreted by the pancreas to regulate blood sugar levels allowing your body to use or store the glucose for use later. Insulin controls your blood sugar levels from getting excessively high or low. Frequent raised blood sugar levels can result insulin resistance which can progress to pre-diabetes and type 2 diabetes. Eating nutrient-dense whole foods, containing protein, good fats and fiber will allow a slow and steady release of sugar in your blood and avoid blood sugar spikes which will help to prevent diabetes.
- Boost energy levels
A good breakfast containing nutrient dense whole foods will provide your body with energy and nutrients for optimal function. It will also help you to feel energized through the day, providing a great nutrient day start!
- Better mood
Have you noticed that when you don’t have breakfast you feel more tired and grumpy? Well this is not a coincidence! A good morning meal will promote good mood and happy disposition by proving all the essential nutrients and blood sugar balance for proper body and brain function.
In summary having breakfast is essential for the maintenance of good health, vitality and well-being by promoting heart and brain health. It has also a crucial role in weight management, optimal energy levels, good mood and in the prevention of heart disease and diabetes.