You’ve probably heard this phrase one too many times – how breakfast is “the most important meal of the day.” There’s some truth to the phrase, however, as researchers found that people who regularly eat breakfast are less likely to gain unwanted weight and have reduced risk of developing dangerous belly fat.
Results from a study involving 350 adults showed that those who regularly took their breakfasts only added three pounds in their weight over the past year. Those who sometimes ate breakfast gained five pounds, while those who almost always skip breakfast put on as much as eight pounds, what’s worse is that they’ve developed dangerous belly fat.
According to Dr. Virend Somers, the kind of fat developed by people who didn’t eat breakfast was the one that “produces toxins that damage the blood vessels.”
Eating a healthy breakfast on a regular basis contributes a lot to weight management. For instance, it helps you avoid eating too much for the rest of the day. Skipping breakfast will only make you feel ravenous and be tempted to grab a quick fix – more often than not, hungry people opt for foods high in sugar due to the drop in blood levels.
In 2005, a study showed that people who don’t eat breakfast compensate for their bodies’ missed meal later in the day. This results in a high intake of carbohydrates-filled or high-fat meals. (Related: Eat breakfast to avoid diabetes and more.)
“Eating breakfast every day may reduce the risk for obesity and insulin resistance – an early sign of developing diabetes – by as much as 35 to 50 percent, according to a study presented at a 2003 American Heart Association conference,” as per the study conducted by the National Institutes of Health.
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Furthermore, a separate study done on teenagers showed skippers end up consuming 40 percent more sweets, 55 percent more soft drinks, 45 percent fewer vegetables, and 30 percent less fruit per day than those who eat breakfast.
Another evidence found proving that eating breakfast can aid in weight management is how people who don’t skip this important meal tend to eat a healthier overall diet. When eating breakfast becomes a habit at an early age, it could really help in weight management as adults.
What should you eat for breakfast?
In truth, people can eat anything they want for breakfast – just as long as it’s healthy and the stomach is not left empty. However, it’s still best to be conscious about what to consume to ensure good health. Here are some of the best breakfasts packed with high nutritional value that you can take:
- Raw milk, whole-grain cereal and a piece of fruit
- Whole-grain oatmeal topped with raisins
- Whole-grain granola topped with fruit and plain yogurt
- Peanut butter spread on whole-wheat toast
- Fruit smoothie made with plain yogurt
- A handful of almonds or walnuts, a banana and a glass of raw or plant-based milk
- Do not overlook leftovers – Stir-fry what’s left inside the refrigerator or reheat a bowl of soup you had last night
Energy bars and other ready-to-cook meals are now available in the market and sometimes people choose these types of food to save time. But remember, these quick-fixes may contain ingredients which may not be very beneficial to the health. Make sure to read what’s in the food before consumption, and as much as possible, opt for naturally made products.
You might not be aware of the dangers brought by the very food you eat. Read on at Food to learn more about what you consume.
Sources included:
Chicago.CBSLocal
HealthyEating.org
IFT.org
