6 great reasons to eat breakfast every day

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“Eat break­fast your­self!” The impor­tance of break­fast (against the back­ground of a mod­est lunch and the refusal of din­ner) is reit­er­at­ed by doc­tors, sci­en­tists and folk wis­dom. But is break­fast real­ly that impor­tant? And if it is real­ly impor­tant, then what should it include?

The role of break­fast for health was found out by Healthy­in­fo.

What is breakfast?

Break­fast is the first meal of the day with­in two hours of wak­ing up from your longest sleep of the day, before start­ing dai­ly activ­i­ties.

Break­fast is a unique meal com­pared to all oth­er meals: it is at this moment that the long night fast­ing stops. And the longer the fast­ing time, the high­er the con­cen­tra­tion of the hor­mone ghre­lin and the low­er the con­cen­tra­tion of the hor­mone insulin.

Break­fast, accord­ing to sci­en­tists and doc­tors, should pro­vide a per­son with 25–35% of the dai­ly calo­rie intake. It is an essen­tial part of a bal­anced healthy diet. How­ev­er, accord­ing to var­i­ous data, from 12% to 24% of young peo­ple skip break­fast and lose a lot in doing so.

So why should you eat break­fast?

Breakfast reduces appetite

Breakfast reduces appetite

Back in the 1990s, sci­en­tists dis­cov­ered that break­fast leads to a pro­longed feel­ing of sati­ety and there­by reduces appetite by the time of din­ner. But this is only if the break­fast includes foods high in fiber and low in fat. If there is lit­tle fiber and a lot of fat, then this effect is absent.

How does fiber in break­fast reduce appetite?

In a 2011 arti­cle pub­lished in the Jour­nal of Nutri­tion, sci­en­tists explain that increased sati­ety and decreased appetite by din­ner time are due to the activ­i­ty of gut hor­mones, includ­ing chole­cys­tokinin, which induces sati­ety and reg­u­lates appetite.

In addi­tion, fiber is only exposed to enzymes in the colon, which can result in the for­ma­tion of short-chain fat­ty acids. And these won­der­ful sub­stances, get­ting into the blood, reduce the pro­duc­tion of glu­cose in the liv­er, the lev­el of fat­ty acids in the blood and stim­u­late the pro­duc­tion of glucagon-like peptide‑1, which acti­vates the process­es of sat­u­ra­tion.

Inter­est­ing­ly, break­fast itself changes a per­son­’s eat­ing habits. Thus, it has been proven that those who reg­u­lar­ly eat break­fast con­sume less dietary fat and cho­les­terol, but get more fiber com­pared to those who neglect break­fast.

Breakfast linked to increased physical activity

Sci­en­tists from Lough­bor­ough Uni­ver­si­ty, in a 2016 arti­cle pub­lished in the jour­nal Pro­ceed­ings of the Nutri­tion Soci­ety, report that break­fast increas­es a per­son­’s phys­i­cal activ­i­ty. Dur­ing overnight fast­ing, glyco­gen stores in the liv­er are sig­nif­i­cant­ly (about 40%) reduced, and this reduces the avail­abil­i­ty of endoge­nous glu­cose. A high-car­bo­hy­drate break­fast replen­ish­es liv­er glyco­gen lev­els, while increas­ing mus­cle glyco­gen con­cen­tra­tion by 11–17%. That is, if you refuse break­fast, the avail­abil­i­ty of glyco­gen for mus­cle work decreas­es and the phys­i­cal per­for­mance of a per­son poten­tial­ly decreas­es.

Ide­al­ly, sci­en­tists say, you should have break­fast 1–4 hours before train­ing (unless, of course, it is not pos­si­ble to prac­tice in the evening).

Breakfast helps control weight

In Jan­u­ary 2020, data from Chi­nese sci­en­tists were pub­lished in the jour­nal Obe­si­ty Research & Clin­i­cal Prac­tice, accord­ing to which peo­ple who refuse break­fast are 1.48 times more like­ly to be over­weight and 1.31 times more like­ly to suf­fer from abdom­i­nal obe­si­ty.

Breakfast reduces the incidence of diabetes

Stud­ies show that in the morn­ing peo­ple are more like­ly to eat so-called break­fast cere­als, which con­tain more fiber. And eat­ing fiber-rich foods improves blood sug­ar con­trol and reduces the chance of it drop­ping too much between meals. That is, it reduces the risk of type 2 dia­betes. Accord­ing to data pub­lished in the jour­nal Pub­lic Health Nutri­tion in 2015, those who skip break­fast are 21% more like­ly to devel­op type 2 dia­betes.

A 2006 study pub­lished in the Euro­pean Jour­nal of Clin­i­cal Nutri­tion also showed that even in peo­ple already diag­nosed with type 2 dia­betes, low-glycemic load break­fasts (and fiber is what helps low­er the glycemic index of foods) improve blood sug­ar con­trol. blood sug­ar, fat­ty acid con­cen­tra­tion and insulin pro­duc­tion.

Breakfast reduces heart risk

Accord­ing to a 2020 arti­cle in the jour­nal Clin­i­cal Nutri­tion: reg­u­lar­ly skip­ping break­fast increas­es the like­li­hood of heart and vas­cu­lar dis­eases by 1.22 times.

This find­ing sup­ports data released by Japan­ese sci­en­tists in a 2019 arti­cle in the Amer­i­can Jour­nal of Car­di­ol­o­gy, which report­ed that skip­ping break­fast was asso­ci­at­ed with an increased risk of car­dio­vas­cu­lar dis­ease.

In the same year and in the same jour­nal in April, anoth­er arti­cle on the same top­ic was pub­lished by Amer­i­can and Chi­nese researchers who claimed that peo­ple who nev­er had break­fast were 1.87 times more like­ly to die from car­dio­vas­cu­lar patholo­gies than those who start their day with break­fast.

Breakfast reduces the risk of premature death

Breakfast reduces the risk of premature death

The 2020 Clin­i­cal Nutri­tion study we already men­tioned also states that skip­ping break­fast is 1.25 times more like­ly to die pre­ma­ture­ly. Not sur­pris­ing, con­sid­er­ing every­thing we’ve said so far.

What is the best breakfast?

So, what should be includ­ed in break­fast, which will lead to all the above effects?

    Whole grain products.
    Fruits and/or vegetables.
    Dairy products with a medium or reduced fat content.

con­clu­sions

    Refusal of breakfast will not help to lose weight, on the contrary, it will complicate this process.
    Skipping breakfast negatively affects heart health and increases the risk of diabetes and obesity.
    That is, breakfast is definitely healthier than skipping the morning meal. Better yet, combine your daily breakfast with regular exercise. Breakfast is especially useful if you train in the morning.

The effect of break­fast on appetite reg­u­la­tion, ener­gy bal­ance and exer­cise per­for­mance. / Clay­ton DJ, James LJ. // Proc Nutr Soc. - 2016 Aug - 75(3):319–27

Asso­ci­a­tion of Skip­ping Break­fast With Car­dio­vas­cu­lar and All-Cause Mor­tal­i­ty. / Rong S, et al. // J Am Call Car­di­ol. - 2019 Apr 30 - 73(16):2025–2032

Asso­ci­a­tion between skip­ping break­fast and risk of car­dio­vas­cu­lar dis­ease and all cause mor­tal­i­ty: A meta-analy­sis. / Chen H, et al. // Clin­ic Nutr. - Oct 2020 - 39(10):2982–2988

Skip­ping break­fast is asso­ci­at­ed with over­weight and obe­si­ty: A sys­tem­at­ic review and meta-analy­sis. / MaX, et al. // Obes Res Clin Pract. - Jan-Feb 2020 - 14(1):1–8

Break­fast skip­ping and the risk of type 2 dia­betes: a meta-analy­sis of obser­va­tion­al stud­ies. / BiH, et al. // Pub­lic Health Nutri­tion - Nov 2015 - 18(16):3013–9

Break­fast fre­quen­cy and qual­i­ty may affect glycemia and appetite in adults and chil­dren. / Pereira M.A., et al. // J Nutr. - 2011 Jan - 141(1):163–8

Effects of break­fast meal com­po­si­tion on sec­ond meal meta­bol­ic respons­es in adults with Type 2 dia­betes mel­li­tus. / Clark C.A., et al. // Eur J Clin­ic Nutr. - 2006 Sep - 60(9):1122–9

By Yraa

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