There are many reasons to enjoy a nutritious breakfast every day. Here are some of the benefits.
Weight management
Starting the day with a healthy breakfast will help you maintain a healthy weight. “People who eat breakfast are at a healthy weight and are less likely to overeat other meals,” Small says. “If they skip breakfast or lunch, they are more likely to overeat dinner and eat (less nutritious) snacks late at night,” Ehsani agrees.
A review of 45 observational studies found an association between skipping breakfast and the risk of becoming overweight or obese. Eating breakfast speeds up your metabolism and increases the number of calories you burn throughout the day.
Nutritional value
Eating breakfast may be associated with improved overall diet quality. According to a 2018 study of children, those who did not eat breakfast regularly had lower levels of overall diet quality and nutrients such as fibre, iron, folate and calcium. Kids who eat breakfast eat more whole grains, fruits and dairy products and add fewer empty calories each day.
Control blood sugar
Eating breakfast helps keep blood sugar levels stable throughout the day, Smallon says. In a 2016 study, researchers concluded that eating breakfast improves blood sugar levels and insulin response throughout the day. However, because a high-carb diet can increase your risk of type 2 diabetes, you may find that the foods you choose can make a difference. For this reason, research suggests partially replacing these carbohydrates with foods such as whole grains, cereal fibre, unsaturated fatty acids and protein.
Heart health
Making time to eat breakfast can help keep your heart healthy and strong. According to Ehsani, people who eat breakfast not only consume more nutrients such as fiber and calcium, but are also less susceptible to chronic diseases such as heart disease.
In fact, a 2018 study found that research supports a link between breakfast and risk factors for cardiovascular disease. Another study of nearly 200,000 adults found that people who regularly skipped breakfast were 21 percent more likely to die from cardiovascular disease (such as a heart attack or stroke) than those who ate breakfast every day.
Brain function
If you have an important meeting or exam in the morning, make sure you eat a balanced breakfast before heading out the door. According to Ehsani, a healthy breakfast “gives your body plenty of energy to get through a stressful morning” while also improving mental efficiency and focus.
According to a 2016 review, a high-protein, carbohydrate-rich breakfast may have positive effects on attention, memory, and executive function (a set of mental skills such as planning and self-control) in children and teens, but more research is needed. . necessary. Not only that, but another 2022 study of older adults found a link between skipping breakfast and an increased risk of cognitive decline later in life.