Even today when I ask many of my clients about their meal routines its surprising as well as saddening to know that many of them don’t go by a healthy breakfast routine and as a matter of fact, most of them skip it altogether. Despite several articles available on the importance of breakfast, RDN’s and physicians vouching for its benefits and our parents begging, screaming or cajoling us to eat breakfast all that we do is to skip it.
‘Don’t believe until you see it with your eyes’ is a good advice for quite many things but trying to follow the same in terms of breakfast too doesn’t make sense. We are all clever enough to decode life’s clues and act accordingly. Realizing the importance of breakfast only after it spoils your health is not going to help you much. While the statement might sound redundant its underlying essence remains the same-Breakfast indeed is the most important meal of the day!
Breakfast Helps to Control Blood Sugar Levels
Let’s get this straight-skipping your breakfast is going to land you in immense trouble with regards to your health. The latest studies show that skipping breakfast increases risk of type 2 diabetes. Until now, we know that diabetic patients should never skip their breakfast as it can affect their glucose levels badly, but this news is the other way around. A review recently published shows that skipping breakfast just once a week may raise the risk of developing type 2 diabetes by as much as 6% and missing it for almost 4-5 days in a week increases the risk up to 55%. On the whole, the risk of developing type 2 diabetes was 32% for those who missed breakfast compared to those who ate it diligently.
We know that obesity is a risk factor for type 2 diabetes and normally, obese people tend to skip breakfast as they are concerned about their weight (but that’s not the right way to approach weight loss). When researchers probed into this, they found results indicating an increased risk of type 2 diabetes irrespective of the body mass index of the individual. This discovery is extremely useful as most people believe that it’s the obese/overweight individuals who always skip breakfast.
Yet another study that tracked almost 3,000 individuals aged between 18 and 30 for 10 years showed that eating a daily breakfast decreased the risk of obesity and diabetes by 35%-50% compared to skipping the morning meal. This clearly shows that if you want to lose weight or be healthy skipping your meal and starving is not the right way to start working on your goal. Eating your breakfast helps in eating fewer calories, less saturated fat and cholesterol and have a more-healthier body than skipping your meal and suffering from its aftermaths. Yet another study complements this result where it shows that people who usually skipped breakfast when they started eating it lost more weight than those who ate the same number of calories in only two meals.
What We Eat Matters Too!
Eating breakfast is important but what you eat can determine the effectiveness of the result. When one study tried to determine the effectiveness between eating a high-protein diet and a high-carb diet it found that a high-protein diet improved satiety (feeling of satisfaction) as it decreased the release of hunger hormones. Eating the right portion and choosing foods that are high in protein and fiber helps you stay energetic and full until lunch. This even prevents you from munching on some oily snack in between. For more ideas and recipes on a healthy breakfast meal please visit the website www.firsteatright.com which contains intricate details of the key nutritious elements that must be part of a morning meal.
Other than diabetes skipping on your breakfast leads to other unhealthy lifestyle practices such as elevated risk of smoking and drinking, decreased interest in exercising and increase in total calories consumed. On the other hand, eating a healthy breakfast lowers the risk of heart disease, blood vessel disease and stroke, and helps the person with better control over his/her weight.
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Dietitian & Nutritionist Dr. Nafeesa Imteyaz.