The grass is green, the sky is blue, Eliud Kipchoge is the most smiling marathon runner in the world and breakfast is the most important meal of the day. Nothing comes out of the logical series, does it?
Most likely, each of us in childhood heard how important it is to have a good breakfast. Perhaps some will even remember the popular wisdom that you should eat breakfast yourself, share lunch with friends, and give dinner to enemies.
If you can disagree with the part about dinner parties (especially when you have a mouth-watering baked mackerel in front of you and there isn’t a single enemy around), then in is there breakfasts Is it so important to eat in the morning or can you limit yourself to a cup of coffee and feel good?
Are breakfasts healthy?
While you and I are happily munching on avocado toast, there is a fierce confrontation in the scientific world between those who consider breakfast healthy and those who consider the usefulness of breakfast a no. -stereotypical meaning. At the same time, the main discussion revolves around the question of whether breakfast helps with weight loss.
For example, Dr. Leidy believes that a full meal in the morning reduces the risk of sudden snacks in the middle of the day and also keeps glucose levels at normal levels, which helps to avoid diseases such as obesity and diabetes.
A group of Japanese scientists also sees a link between skipping breakfast and obesity. After a two-year study of 766 volunteers, they discovered that the morning meal is one of the main protective tools against metabolic syndrome and circadian rhythm disorders, which can contribute to the development of obesity.
On the other hand, British scientists say their colleagues confuse cause and effect. Indeed, obese people most often skip breakfast. But they also lead less active lives, eat poor quality food or experience constant stress, which affects their weight.
So, according to scientists, adding breakfast to their diet will only increase the amount of calories consumed and not solve the problem. And in general, they are igniting more and more, research on the benefits of breakfasts is sponsored by companies that produce these same breakfasts, how can you believe?
It’s usually hard to come to a consensus in such discussions, but it’s possible to step away from overheated scientists and look at breakfasts from a different perspective. With one where losing weight isn’t the focus of the world.
“When our body wakes up, it is looking for where to get energy from,” says nutritionist Anastasia Goloborodko, “Athletes know that glycogen in the liver and muscles is not enough for a long time. Breakfast at the right time starts all body systems – from nutrition to energy supply – and signals to the body that we are not starving, everything is in order.
“Breakfast is one of the most important meals of the day, because it is what ‘activates’ metabolic processes,” admits therapist Darina Dmitrievskaya. “Through a healthy breakfast, we energize ourselves for a productive day.”
Thus, it is not so important whether or not breakfast is associated with weight loss. Its mission is to help the body wake up and start working efficiently.
What happens if you don’t eat breakfast?
Let’s face it: we’ve all skipped breakfast. They recklessly turned off the alarms, hoping to get another five minutes of sleep, then jumped in horror, realizing they were supposed to leave ten minutes ago, hastily drank toothpaste-flavored coffee and rushed off to a meeting important. It happens to everyone. But regularly skipping breakfast can backfire.
“Forgetting to have breakfast, we disrupt the way the body works,” says Darina Dmitrievskaya, “If breakfast consists only of a cup of coffee on the way to work, it causes heart palpitations, a weakness and does not add energy at all.And very soon, just in the middle of the working day, we start to feel hungry.
Regularly skipping breakfast also leads to memory impairment, impaired attention and ability to concentrate. It’s not just because you crave a crispy croissant with chunks of salmon and cream cheese, but it’s also a great distraction.
The main reason is that a balanced breakfast normalizes the level of glucose which drops during the night. And glucose, in turn, directly affects the cognitive functions of the brain. Therefore, by skipping your morning meal, you will be less mindful, witty, and creative than if you ate that croissant.
But what about breakfast if you train in the morning?
In the case of athletes, the situation is not so clear. For example, one study claims that after eating low glycemic index foods for breakfast, our long-distance running endurance increases. But there is a small problem: you have to eat breakfast three hours before training. That is, if you have planned a long cross at eight in the morning, get up at half past five and start shaking the omelet.
Other studies suggest that endurance training on an empty stomach in the morning may even be beneficial. Thus, in some subjects who trained without breakfast, the VO2max indicator and the concentration of glycogen in the muscles increased. It is also apparent from training descriptions of Kenyan runners that they do not eat breakfast before their morning run. But they eat immediately afterwards, relying on foods high in carbohydrates and protein (vegetables, corn and beans).
As scientists have discovered, eating a balanced meal within the first 30-60 minutes after a workout is one of the best ways to maximize muscle glycogen formation.
Therefore, you should always eat breakfast, even if not immediately after waking up.
What is it exactly?
The perfect breakfast for everyone. For example, if you lived in ancient Rome, you would eat breakfast with bread, cheese, olives and wine, but in 17th century England your morning would start with cold meats and beer.
For a long time no one really focused on what to eat in the morning and certainly didn’t consider breakfast the main meal of the day. The turning point came in the 20th century when many large instant cereal manufacturers entered the market.
On the one hand, they did a good job of making us understand that breakfast is important. After all, few people will pay attention to the boring research of unknown scientists, but everyone will remember Nesquik’s rabbit. On the other hand, dry cereal is by no means the best breakfast.
“Modern nutrition identifies several problems, which have become numerous, and breakfast cereals are one of them,” says Anastasia Goloborodko.
“They have refined sugar, processed butter and salt. In addition, they are made of waxed, refined, free of all cereals. By separating the outer shell (fiber) and the seed (embryonic part), which contain the main cereal benefits, manufacturers leave only the inner starches. Such porridge is cooked faster, stored longer and tastes sweeter, since starch quickly turns into glucose during digestion. It’s no use.”
What we eat for breakfast is really important. Poor quality products will do more harm to our body than no breakfast at all.
To prove this, scientists from Spain conducted an experiment in which they divided 527 subjects into three groups: the first group did not eat breakfast at all, the second ate all kinds of harmful things (sweets, foods fat, breakfast cereals) and the third – utility (cereals, fruits, dairy products) .
As a result, the second group showed the strongest predisposition to stress, irritability and even depression. After them in the ranking is the group that did not have breakfast in the morning, but the most calm and cheerful were those who had a healthy breakfast.
“Carbohydrates (cereals) and proteins (eggs) are best for breakfast, which can be supplemented with a small amount of fat, fruit and a cup of coffee,” says Darina Dmitrievskaya, “You can also mix the oatmeal with dried fruits and nuts yourself, then you will know for sure that there are no unnecessary components and flavor enhancers in your breakfast.
Whether or not to eat breakfast is of course up to you. In the meantime, we’ve rounded up some berry recipes to sway your tastes toward delicious and healthy breakfasts.