It is commonly believed that breakfast is the most important meal of the day. Breakfast kick-starts your metabolism, helping you burn calories throughout the day. It also gives you the energy you need to get things done and helps you focus at work or at school.
Whether your goal is weight loss or simply to be healthy, it is imperative that you make eating breakfast a regular habit. The benefits are numerous, ranging from lower rates of diabetes to increased satiety and weight loss.
When you skip your morning meal, you are telling your body that there is scarcity of food and that it should conserve energy. Thus, what happens is your metabolism slows and your body attempts to store fat.
Despite an abundance of overwhelming evidence showing the importance of consuming a healthy and hearty breakfast, many people are still skipping the meal.
Listed below are 6 amazing health benefits to eating breakfast to deter you from skipping your morning meal.
- Breakfast decreases appetite
Studies have shown that consuming breakfast first thing in the morning greatly decreases hunger and cravings throughout the day. A lot of people skip breakfast to avoid eating extra calories, but by eating a high-fiber, nutrient-dense breakfast early in the morning, you are actually less likely to be hungry throughout the day.
- You will improve your memory
Carbohydrates are essential for healthy brain functioning. By consuming a high-quality breakfast to start your day, you can improve your memory and concentration levels, as well as improve your mood and lower stress. Different studies amongst children have shown that kids who eat breakfast tend to have improved cognitive skills and perform better at school.
- You can prevent type 2 diabetes
There is significant research 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%. A possible explanation for this is that skipping breakfast can cause insulin resistance, which is a feature of Type 2 Diabetes.
- You will weigh less
A study conducted in Europe conducted in 2010 and published in the Critical Reviews in Food Science and Nutrition, showed that those who ate breakfast had a reduced risk of obesity and had healthier body mass index (BMI).
- Control Blood Sugar
Eating breakfast helps keep your blood sugar steadier throughout the day, whether you have diabetes or not. For people with normal glucose test results, this might help you avoid insulin resistance, which can lead to diabetes. Drops and spikes in your blood sugar can also affect your mood, making you more nervous, grumpy, or angry.
- Good for Your Heart
Recent studies show a link between breakfast and heart health. In 2017, the Journal of the American College of Cardiology reported that people who skip breakfast are more likely to have atherosclerosis. That’s when your arteries narrow and harden because of the buildup of plaque. It can lead to heart attack and stroke. These people were also more likely to have bigger waistlines, weigh more, and have higher blood pressure and cholesterol levels.
Maybe that’s related to higher blood sugar, which, over time, can raise your odds for heart problems. Or maybe without breakfast you’ll have a harder time getting the recommended amount of daily fiber.
6 HEALTHY BREAKFAST TIPS
Your best bet is to have a mix of foods that have carbohydrates, protein, healthy fats, and fiber. And whipping up a healthy breakfast, which has all this nutrition, is no rocket science.
- Eat fruits. They’re healthy (apples, bananas, pears, etc.)
- Pour yourself a glass of milk. It’s nutritional and easy to pour in even if you are running late.
- Make a toast or sandwich and smear with a light layer of butter. Fat is good for you (if it’s the right kind of fat).
- Don’t go for packaged juices, regardless of the advertisements about vitamins and nutrition. Squeeze a glass of fresh orange juice in your kitchen.
- Eggs are a healthy treat in any form, plus they don’t take much time to cook.
- Quick cooking oats are very nutritious and filling too. Their energy will make you run efficiently till lunchtime.