In order to feel full until your next meal, breakfast should mainly contain carbohydrates and protein. By eating a variety of suitable foods in the breakfast, you can provide the body with the necessary vitamins and nutrients that the body needs to wake up the mind and body. Breakfast can make a big difference in your vitamin and nutrient needs throughout the day, and people who eat breakfast often get the recommended daily amounts of vitamins and minerals.
Control blood sugar levels: Eating breakfast stabilizes blood sugar levels throughout the day, regardless of whether a person has diabetes or not, and can reduce the risk of insulin resistance, which in turn can increase the risk of diabetes in those who do not have diabetes. The need to reduce the risk of significant increases and decreases in blood sugar that can affect mood and increase nervousness, and the need to avoid skipping breakfast for diabetic patients, as this can increase the risk of hypoglycemia, should be considered. In addition to fatigue, anxiety, irritability, and tremors, skipping breakfast can also cause irregular heartbeats and seizures.
In a study published in Nutrition in 2020, skipping breakfast was linked to poor blood sugar control, including fluctuations in blood sugar levels in patients with type 2 diabetes.
It is believed that breakfast can help control weight for several reasons, including reducing large fluctuations in blood sugar levels, which are associated with obesity. It helps control blood sugar levels. You are less likely to overeat if you have an appetite and eat breakfast.
A comprehensive analysis of 45 studies, published in the journal Obesity Research & Clinical Practice in 2020, found that skipping breakfast was associated with an increased risk of overweight and obesity, and this outcome differed significantly depending on age.
A systematic review and meta-analysis of 4 studies published in the journal Proceedings of the Nutrition Society in 2020 found that skipping breakfast may increase the risk of heart disease, but this was not confirmed. Further studies are needed to confirm this, focusing on the type of foods consumed at breakfast and the effect of body mass index.
Improved brain function: The brain needs energy to carry out its tasks, and breakfast can improve attention, concentration, and happiness, and in the absence of breakfast, one feels lazy and lethargic. Concentration is difficult as well. It relies on glucose to perform its various tasks, and studies have shown that skipping breakfast affects mental performance, including attention, concentration, and memory. Children and adolescents who eat breakfast regularly perform better academically and communicate more effectively with teachers and adults, leading to improved health and academic results.
Breakfast tips for a healthy start to the day
Breakfast can be beneficial to the health of the body, but it does not mean abandoning the principles of healthy food altogether, it provides satiety for several hours, but this meal is beneficial to the body. Breakfast consists of sweet cake with a lot of added sugar, so it is not a healthy option. To ensure you get a healthy breakfast, follow these tips:
A healthy breakfast can be prepared and eaten by waking up 15 minutes earlier than usual.
If you do not have time to prepare breakfast in the morning, you can prepare a simple breakfast the night before.
Food labels should be read carefully: When traveling, fresh fruits can be chosen as breakfast, and ready meals should be read carefully if you choose ready meals for breakfast. Foods containing whole grains, dairy products, and fruits should be prepared.
Include at least 2-3 healthy breakfast staples to get the most out of healthy food choices, which provide adequate nutrients and decrease hunger throughout the day.
Oats and whole grain bread are examples of whole grains that are low in sugar and high in fiber.
Protein sources such as peanut butter, hard-boiled eggs, and other low-fat foods.
Fat-free or low-fat milk, cottage cheese, and low-sugar yogurt are all low-fat dairy products.
Vegetables and fruits.
The importance of eating a healthy breakfast cannot be overstated, but many people wake up without preparing and eating breakfast. To benefit from breakfast, it is recommended to choose foods with high nutrient density. There is a lot of nutritional value per calorie in foods, which may help people feel fuller for longer periods of time.
