Breakfast Is Important… Indeed it is…
So often it’s easy to let breakfast fall low in your list of priorities. Just a few minutes to have something to eat can really make a significant difference in your day. Furthermore it is advised to have breakfast within 2 hours of waking.
Eating breakfast has the long term benefit of:
* Reducing Obesity
* Reduction in High Blood Pressure
* Impacts Heart Disease
* Diabetes reduction
When you forego breakfast, your body’s general functioning & metabolism starts to slow down. It remains low for the rest of the day, and make it harder for your body to use up the energy from the foods you may eat later. Skipping breakfast may possibly lead to weight gain over time, since hunger eventually gets the better of you and then poor food choices are made during the day. There is also the likely tendency to over-eat.
Ideally the breakfast in this case would be more than a bit than coffee and donuts, and would also be more nutritionally complete. Some of the touted benefits of having breakfast include enhanced concentration and performance levels to tasks at hand, whether in the office or on the playground. Furthermore, the body has a fuel to pull on to support the individual engaging in physical activity. Persons have also said they feel energized to do more. Cholesterol levels tend to drop with a good breakfast.
Breakfast provides the body and brain with fuel after an overnight fast …
Breakfast also restores glucose levels, an essential carbohydrate that is needed for the brain to function.
“After a healthy breakfast your blood sugar increases a little bit, but it will take a while for your body to absorb it,” says Eric Rimm, Sc.D., a professor of epidemiology and nutrition at the Harvard School of Public Health in Boston. “So you might not be hungry for lunch for 5 hours.”
If you don’t bother with breakfast, though, the prolonged fasting might lead to a bigger than
normal boost in “hunger hormones” such as ghrelin, encouraging you to overeat at your next meal and leading to spikes and dips in glucose. “Over time, if your pancreas is constantly producing insulin to compensate for high levels of glucose, it will burn out and you’ll develop diabetes,” Rimm says.
The period when you finish your dinner and the next day’s meal is the longest time that your body is without food. Therefore breakfast will be different to any other meal, such that it can even impact how efficient your body works throughout the day. Protein in the morning will jump-start your metabolism and make you feel fuller longer helping to avoid those mid morning temptations and cravings.
Important for your digestion, will be fiber from fruits and vegetables as well as whole grains. In fact, men should consume about 38 – 40 grams per day while women should get about 25 – 30 grams. This can include both soluble and insoluble fiber. Imagine that just 3 – 5 grams of soluble fiber in your diet can have cholesterol-lowering effects.
As a suggestion…some things which you may easily include as part of the breakfast diet may be:
- Yogurt – Good to jump start the metabolism
- Eggs – Keep you feeling fuller
- Cereals – Especially those high in fiber
- Oats – These are also rich in antioxidants
- Fruits such as cherries and berries – are power packed with anti-oxidants and high in Vitamin C
- Nuts – and these are also beneficial for people with diabetes
- Green Tea | Coffee – May help with alertness and mood and also kick start our metabolic rate
- Protein Shakes – Reduces insulin spikes and are slow burning fuels for energy
Think again when you are looking to skip breakfast…