Breakfast’s Influence Overall Health
While you’ve probably heard that breakfast is the most important meal of the day a multitude of times, it truly can influence overall health. A number of studies link it to a lower body mass index, reduced calorie intake, and improvements in the quality of diets. As you begin implementing a healthier lifestyle, it is essential that you carefully plan out your breakfasts. You will do more harm if you regularly eat breakfast foods that are high-sugar and overly-processed. Instead, plan out breakfasts in order to begin taking steps toward a healthier lifestyle. Keep on reading for more information on why breakfast is the most important meal.
Break the Fast
Breakfast literally means ‘break the fast’. One of the emerging health trends is intermittent fasting. Gaining ground among individuals who hope to lose weight, intermittent fasting often results in improved health when done right. Some of the health benefits of fasting are:
- Promotes blood sugar control by reducing insulin resistance
- Fights inflammation
- Supports weight loss by limiting calorie intake
- Boosts metabolism
Why is Breakfast so Important?
So, while sleeping you are actually fasting. But why is breakfast so important? As the body uses stored energy for maintenance and growth throughout the night, a balanced breakfast is essential in maintaining energy for the upcoming day and preventing overeating.
Linked to Obesity
Not eating breakfast has been linked to obesity. For example, one study analyzed nearly 50,000 people and revealed that those who regularly ate a large breakfast would have a lower body mass index. Researchers point out that breakfast will reduce calorie intake, improve the quality of diets, and increase satiety. Many breakfast foods are high in nutrients and fiber which also improves insulin sensitivity which lowers the risk for diabetes. Breakfast alone will not lower your weight. Instead, it is an important step in a daily routine that promotes health and wellness.
Other Health Risks
Skipping breakfast has also been linked to a number of negative consequences. For example, it is associated with a 21% higher risk of type 2 diabetes in men, a 20% risk of type 2 diabetes in women, and a 27% increased risk of heart disease across the board. Overall, breakfast can impact much more than just weight. As breakfast foods are high in vitamin C, calcium, iron, and other micronutrients, you may be missing out on key foods that help your body function.
Boosts Health Knowledge
Individuals who begin eating breakfast regularly also increase their knowledge about nutrition and health which is key in promoting long-term change. Studies reveal that individuals who eat breakfast may habitually choose health-enhancing behaviors. For example, many individuals who regularly eat breakfast avoid smoking and exercise frequently. People who skip breakfast may be missing out on important nutrients as well as the benefits that will enable them to pursue a healthy lifestyle.
Eating breakfast also plays into your body’s natural circadian rhythm. Your internal clocks which control metabolism along with other bodily functions may rely on regular meals to function properly. Missing breakfast can send conflicting signals which may harm you by impairing your body’s processing of sugar.
Every nutritionist agrees that sugary cereals and low-quality breakfasts have a negative effect on cardiovascular health. So, it is important to be aware of what you are eating for breakfast.
What to Eat?
A well-balanced breakfast provides energy and prevents overeating the rest of the day. So what should you eat?
Coffee and Green Tea – High in antioxidants. Increases energy levels and improves memory (and maybe your mood too. We love our coffee)
Eggs – High in protein and other nutrients. They fill you up, so you eat fewer calories later in the day
Greek Yogurt – High in protein and contain valuable probiotics for a healthy digestive tract.
Berries – Rich in antioxidants, high in fiber, and low in calories.
Nuts – A nutrient-dense food. They are high in magnesium, potassium and heart-healthy monounsaturated fat.
Fruit – Rich in vitamins, potassium, fiber and contains antioxidants
Overall, breakfast plays an essential role in a healthy lifestyle. By avoiding the urge to skip breakfast or eat sugary, processed foods can help in losing weight and lowering health risks.
But eating well is just one part of a healthy lifestyle. Physical and mental well-being are also important. Looking to get some exercise and in real-life social interactions? Try the Plan2Play mobile app. Select the activities you enjoy… tennis, kickball, running… Select a time and location, and invite friends or the app will find people for you! Be healthy and have fun!