One of the most important reasons of why breakfast is the most important meal of the day is increased energy. You have been fasting all night, and you need a healthy breakfast to kick-start your energy level. What you eat during breakfast will determine how your energy levels are going to be throughout the day. Do you want to know why?
Energy is readily available for your body at a blood sugar level of 5 mmol/L or above. In the early morning, your blood sugar level is likely to fall below this level. If you skip breakfast and you keep using up your energy, the level continues to fall and you start feeling more and more tired and hungry.
If no steps are taken, you will develop headaches and nausea and experience weakness in your arms and legs. Your brain’s energy supply will also be affected making you confused, unable to think clearly, and progressively depressed and irritable.
So, what should you do to keep your energy levels high? Simple, eat a healthy breakfast as early in the morning as possible. A high-protein, low-fat, low-sugar diet is the best option to keep the blood sugar levels high for a longer time and promote a sense of health and well-being.
Helps in Weight Management
If you thought that skipping breakfast will help you lose weight, you are quite wrong. In fact, eating breakfast helps lose those excess pounds and maintain your ideal weight. The reasons are simple. When you eat breakfast, especially a high-protein one, you feel less hungry later in the day. This means that you won’t reach out for that high-sugar pastry because you are feeling so hungry.
In addition, as mentioned above, your blood sugar levels drop after the prolonged fasting during night. This kicks in the body’s insulin response, increasing its tendency to store fat. The result is you gain more weight. In fact, if you continue skipping breakfast, you are more likely to become obese than lose any weight.
People who eat breakfast regularly are also more likely to make wise food choices, which mean that they will be consuming more fruits and vegetables throughout the day.
Another benefit of a healthy breakfast that helps in weight loss is that with the increased energy that is available, you are also going to be more physically active throughout the day. So, you are going to burn more calories.
Better Nutrition leads to Improved Concentration in Children
Children consuming a healthy breakfast are more likely to have an adequate nutrient intake than those who skip breakfast. Eating breakfast means that your child is getting important nutrients such as vitamins, minerals, iron, fibers, proteins and calcium. An adequate intake of these essential nutrients means improved concentration and alertness, better comprehension and learning, and an improved memory.
On the other hand, children who skip breakfast are hyperactive and may have more behavioral and attention problems than children who take a healthy breakfast. These children are also more likely to repeat a grade or receive mental health counseling.
More Benefits of Breakfast
Skipping breakfast also leads to an increase in the bad or LDL cholesterol levels, a factor that can lead to heart and cardiovascular diseases in an individual. People who skip breakfast may also become insulin resistant. This increases your risk of developing diabetes.
What is a Healthy Breakfast?
So, now that you know why breakfast is the most important meal of the day, let’s see what a healthy breakfast should include. Oatmeal, whole wheat bread, wheat germ, nuts, fresh fruits are definitely healthy options to include in your breakfast.
Low-fat yogurt with fresh fruits, cereals and nuts is another option that you can try. Add flax seeds to your food to get a daily supply of omega-3 fatty acids. Bean sprouts are also healthy options since they provide you with more than twice the nutrients present in the non-sprouted variety.
A quick and healthy breakfast option could be a yogurt smoothie and a healthy breakfast bar that provides you with a high percent of the daily values of essential vitamins and minerals such as calcium.
A traditional breakfast of eggs will not only provide you with lean proteins but also make you feel fuller throughout the day.
Now you know why is breakfast the most important meal of the day. So, always keep the above benefits of breakfast in your mind, and eat a healthy meal early in the morning.
Mayo Clinic: Why does eating breakfast help control weight?
Amery Regional Medical Center: Breakfast - The Most Important Meal of the Day
Food Research and Action Center: Breakfast for Learning
Second Opinions: Breakfast: The Most Important Meal of the Day