While there are always studies that contradict existing nutritional advice, one piece of wisdom remains constant: having a meal after waking up might be the most important food decision of your day.
While there are always studies that contradict existing nutritional advice, one piece of wisdom remains constant: having a meal after waking up might be the most important food decision of your day. While certain diets may advocate for fasting sessions or reasons to skip breakfast, there’s significant evidence that eating a sensible plate in the am has benefits that last well beyond your morning routine. If you’ve wondered why, read on.
1. You’re literally breaking a fast The period between your last pre-bed meal and hitting the alarm is usually the longest stretch of time your body goes without fuel. Eating within two hours of waking up can impact how levels of glucose, and the insulin that brings glucose to cells to be used for energy, are regulated for the remainder of the day. Skip breakfast, and it isn’t just your body running on empty: It’s your brain, too. Plus, the longer you put it off, the hungrier you’ll be when you actually sit down to eat. Stuffing yourself with unhealthy treats in an attempt to satiate your hunger will cause your glucose to ebb and flow, creating unsteady energy levels and the potential for more overeating.
2. It can reduce your risk of heart disease People who skip breakfast tend to overeat the rest of the time — and overeating leads to weight gain. Studies have shown that breakfast eaters have lower incidences of heart disease than “skippers.”
3. It keeps you tuned in Your brain loves the energy it extracts from meals. In one study, subjects fed oats had a markedly better ability to memorise and absorb information than those who didn’t eat at all.
4. You can get in your fibre Because whole grains and fruit make regular appearances at the breakfast table, you’re more likely to meet your recommended fibre intake by eating breakfast. Apart from fueling your digestive system, fibre also helps reduce cholesterol.
5. Protein curbs desires Research shows that a breakfast high in protein is more likely to keep you fuller longer. In one study, an MRI demonstrated reduced activity in the portion of the brain making food demands following that protein-heavy meal.
6. It puts you at a reduced risk for diabetes Those who skip breakfast tend to have larger meals, during the day that can wreak havoc on insulin levels. In one study, subjects who didn’t eat in the morning had a 21 per cent higher risk of developing diabetes than those who did.
7. You’ll lose weight by eating more If you restrict your largest meal to breakfast, you’re on your way to shedding pounds. In one study, two groups ate roughly the same number of calories per day but distributed them differently. The group who consumed more calories in the morning lost an average of eight kg over three months, while those who ate less upon waking and more later in the day — a big dinner—lost just 3.3 kg on average.