The importance of breakfast is a fact that has aroused interest for thousands of years. As the word indicates, breakfast is the meal after the most extended period of fasting – sleep.
A phrase that we must all have heard is: have breakfast like a king, lunch like a prince, and dinner like a beggar.
Or that the most important meal of the day is breakfast – is this a myth or reality?
What is the importance of breakfast?
To determine the fundamental importance of breakfast, let’s analyze what the latest research that has been responsible for evaluating whether eating more in the morning is better for health says or is simply a myth.
A series of investigations calling themselves the Bath Breakfast Project has studied the effects of skipping breakfast on the human body. (1,2)
In this study, two groups of people were fed: some ate little breakfast and ate more, and others did the opposite. The amount of natural food was maintained in both groups.
People who ate little breakfast had poorer physical and cognitive abilities in the morning. However, by maintaining the same proportion of calories, health and body weight were similar.
The project has concluded that the importance of breakfast is not as much as is believed.
While having breakfast is essential for a person’s health, It must be one more meal. It is a myth that overdoing the amount will result in extra health benefits.
Importance of protein in breakfast
The importance of protein in breakfast is a factor that is often neglected. A toast with jam with coffee may seem like a healthy breakfast. However, its proportion of nutrients is not ideal.
Including a source of protein of high biological value: milk, eggs, yogurt, or kefir, is of great importance at breakfast.
It is also important to remember that proteins are absorbed at a time of 10 g per hour; respecting protein timing is essential to cover the amounts needed per day.
The nutrient ratio at breakfast
Studies have agreed that breakfast should have a correct proportion of carbohydrates, proteins, and fats.
An ideal breakfast should follow the following proportions:
- Carbohydrates – 60%
- Fat – 25%
- Proteins 15%
To meet these needs, you can combine oatmeal, eggs, and coconut oil. Or rye bread with avocado and a fruit smoothie. Whenever possible, healthy fats of plant origin should predominate.
An ideal breakfast should provide a feeling of fullness for an extended period. The worst choice for breakfast is sweet foods with a high glycemic index. These foods give a quick boost of energy, yet in less than an hour, they will provide you with a ravenous hunger sensation.
Fasting or breakfast?
Another nutritional system that challenges the importance of breakfast is intermittent fasting.
Although there are several types of intermittent fasting, the most used consists of having an early dinner and skipping breakfast.
This method is one of the most revolutionary, and if done correctly, it is associated with several benefits.
If you decide to do this method, it is more important that you see a nutritionist. Otherwise, you may suffer from dizziness or lack of nutrients.
ABSTRACT
The importance of breakfast should be the same as the rest of the meals. It is a myth that you have to eat more in the morning. Exaggerating the amount of food consumed in the morning does not bring additional health benefits.
Respecting the proportion of macronutrients, in particular providing a source of protein, are the two most important factors when eating breakfast.
