The breakfast, which is especially emphasized as a meal that should not be skipped, not only improves our mental and psychological health but also reduces the risk of heart attack. In order to benefit from the positive effects of breakfast, we need to pay attention to what we eat for breakfast.
Although the British Dietetic Association says that every meal is important, breakfast does not seem to be too wrong to mention the most important meal of the day. The research shows that the decision on what to eat and drink at the beginning of the day has important effects on our health, mood and cognitive performance. It is worth noting that although the breakfast style varies from one country to another, the famous breakfast habit of the West is crispy along with the consumption of orange juice has decreased in the last 15 years.
A study published in the Journal of the American College of Cardiology has found that skipping breakfast is one of the factors that increase the risk of heart-related death. It also showed that people who have never had breakfast have 87 percent higher risk of cardiovascular death. Another study at Sao Paolo State University in Brazil revealed that people who tend to skip breakfast and have a late dinner have a higher risk of having a heart attack than people having breakfast.
So how does breakfast affect the body?
Breakfast helps the body to recover its energy during night sleep. In addition to providing enough energy to start the day, it provides the essential nutrients the body needs, such as fibres, vitamins and essential minerals such as calcium and iron.
Those who skip breakfast eat more food
It is estimated that one third of people skipped breakfast. People who skip breakfast tend to eat 5 percent more at lunch, as they feel very hungry later in the day. As the hunger time increases, the rate of food eaten increases, too. Those who don't have breakfast eat 6.8 percent more during the day. It is also reflected in the results of the research that breakfast people are 12.3 percent healthier than non-breakfast ones.
Research shows that people who eat breakfast have more balanced diets than those who skip that meal, and are less likely to be overweight. A low-carb, high-fat breakfast (such as a cheese omelette) helps lose weight because it stops lowering blood sugar during the day, according to a study at the University of British Columbia.
Do Not Underestimate Breakfast
It is important that the foods you eat for breakfast cover 20-25 percent of your daily nutritional needs and that these foods offer health benefits. So, what should we eat for breakfast? Although breakfast habits differ between cultures, it is important to include cereal foods containing vitamin B, iron, calcium and fibre for breakfast. We should be careful that there is no extra sugar and salt in the products to be consumed. The fat content of cereals such as oatmeal is very low, and they are rich in energy. There are studies showing that oats and rye have a positive effect on lowering cholesterol. Rich in beta-glucan fibre, which lowers cholesterol and increases the feeling of fullness, oatmeal also contains antioxidants.
Another point to be considered is not to overload the carbohydrates and to start the day with sugary foods. Non-dairy protein sources such as eggs and beans are also among the most nutritious options.
Drinking fruit juice for breakfast is not recommended as it fluctuates blood sugar. It is recommended to eat fresh fruit instead of juice. Fresh fruits, a good source of vitamins, potassium and fibre, also contain antioxidants that can help reduce the risk of disease. Ready-to-eat cereals, pancakes and fries are among the foods that should definitely be avoided.