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Breakfast Could Be the Most Important Meal of the Day Why You Shouldn’t Skip It |
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| Date Added: September 06, 2011 02:08:26 PM | |
| Author: doctorshealthpress | |
| Category: Health | |
How bad could it be to skip breakfast? After all, you’re saving yourself some calories, right? Besides, most people eat breads and cereals first thing in the morning, which are really just “filler” foods, right? Well, according to recent research, skipping breakfast could make you gain weight, because you end up snacking and eating larger meals later in the day. In other words, skipping your morning meal will come back to haunt you. More than that, though, passing on breakfast could temporarily make you less smart. Research has shown better performance and cognitive ability in people who eat carbohydrates with protein for breakfast. In a U.S. clinical trial, researchers found that brain function in children who skip breakfast is drastically reduced by late morning.1 Of course, you need to eat a healthy breakfast to benefit from its brain-boosting effects. So, that muffin that you grab from the coffee shop isn’t going to cut it. You need a “real” breakfast—one with proteins and carbs. This is the type of meal that will provide you with nutrients and energy until you refuel at lunch, or even later. So, like your parents may have said, breakfast really is important. Ends the Fast from the Night Before If you think about it, it makes sense that breakfast is an important meal. When you get up in the morning, you’ve been fasting since the previous evening’s meal—for some, that means up to 10 or 12 hours. It’s not hard to see how breaking that fast with a cup of coffee and a sugary Danish doesn’t give you the nutrition and energy that you need to make it all the way to lunch. Skipping breakfast—or even eating a poor one—could also lower your metabolic rate. When this happens, your body has to compensate somehow for the lack of fuel, which means that you will burn fewer calories throughout the day. Conversely, when you eat breakfast, even though you are adding some calories, you are more likely to get the vitamins and minerals that you need for fuel and to be more emotionally stable and mentally alert. Okay, so maybe you’ve been convinced that breakfast is important, but what kind of breakfast is best? Make sure that you eat a morning meal that’s balanced with good carbohydrates, good fats and protein. The ideal breakfast should have lots of fiber and whole grains, some protein and good fat and as little added sugar as possible. Here’s a breakdown of the key nutrients to help you out. Choose Good Carbohydrates As much as you can, choose carbs that are low on the Glycemic Index. These are usually complex or unrefined carbohydrates that your body digests slowly, releasing a steady supply of energy over a longer period of time. You might be saying to yourself “when I eat refined carbohydrates like donuts, I get a boost of energy—what’s wrong with that?” The problem is that refined carbohydrates are quickly digested, and the energy that they contain is rapidly dispersed, leaving you with even less energy than you had before you ate them. Low-glycemic foods also keep your blood-sugar levels balanced, so you avoid those energy peaks and valleys that disrupt your day. Here are some good carbs to include with your breakfast meal: whole-grain cereals, breads and pancakes topped with berries, fruit or nuts. You can add a variety of non-sweetened fruit juices, naturally flavored, unsweetened milks (soy, rice and almond milk are all available at most grocery stores now) and yogurts. Avoid bad carbs, such as donuts, white bread, cereals that are full of refined sugar and high-sugar jams, jellies and syrups. Try to avoid refined sugar altogether, and beware of those that contain high-fructose corn syrup. After 10 or 12 hours of overnight fasting, your body is particularly sensitive to sugars, which is why you’ll want to avoid them at breakfast. SIGN UP FOR THE DOCTORS HEALTH PRESS E-BULLETIN AND RECEIVE A FREE COPY OF TOP 12 BRAIN BOOSTING SUPER FOODS! |
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