In today’s modern and fast-paced life, many do not find time for breakfast, but quickly buy something outside and eat fast. Lunch is also eaten quickly, but that is why dinner is the main meal of the day, eaten in peace with relaxation in the flavors of food. Also, some skip breakfast because they think it will reduce their daily calorie intake and help them lose weight or regulate weight. If you eat something, that’s just so much, but you find yourself half-hungry moving into the day ahead of you?!
From the time we fall asleep until the morning, the hours have passed and after waking up the blood sugar levels will be low. Just then it is the right time to strengthen the body. However, if we continue the morning without breakfast, most often because of the desire to lose weight or because some reduction program requires it, the chances of feeling headache, malaise, irritability and lack of concentration increase. Breakfast is the ideal meal for some high-value nutrients that we may not find time for during the day. With different types of seeds, for example, we can meet all our daily needs for essential fatty acids, which many often lack in nutrition.
Also read: Why it is important to drink enough fluid
What happens when breakfast is skipped
If we skip breakfast, as we approach mid-day our body will require something sweet. This is a sign that it is in urgent need of energy. Just then the most common choice will be foods containing refined sugars and more fat and less valuable nutrients. Every time we don’t have breakfast we confuse our body. After waking up without breakfast, the body feels starved and confused because instead of burning unnecessary fat, it retains fat to “secure” because of fears that it lacks the energy it needs! That is why breakfast is also important in a weight loss program and maintaining a healthy body weight!
In addition, if we skip breakfast, the level of cortisol also called “stress hormone” increases. The body’s cortisol level is highest around 7am. Eating breakfast lowers your cortisol levels, while skipping breakfast can keep your cortisol levels elevated until you take your next meal. It is not good for the level of cortisol in the body to be elevated for a long time, as it can lead to nervousness, anxiety and an increase in blood pressure.
In all likelihood, there is a link between elevated cortisol levels and elevated bad cholesterol levels. Thus, skipping breakfast, indirectly by raising cortisol levels, can also lead to elevated levels of bad (LDL) cholesterol, which also leads to an increased risk of cardiovascular disease.
All day energy
When we go to sleep, metabolism generally slows down. If we have breakfast when we get up, the metabolism starts up faster. A faster metabolism will help you burn more calories throughout the day. Another reason why those who eat breakfast regularly have less weight problems.
If you feel slow in the morning, a nutritious and carefully prepared breakfast will bring you energy that will not only “lift” you in the morning but also give you energy for the whole day. It is important that breakfast contains, among other things, vegetable fiber, vitamin C and vitamin D.
It will be easier for you to concentrate at work or at school if your stomach is full. On the other hand, if you skip breakfast, it will be harder for you to concentrate. When you are hungry you think, mostly, of food. Not only that. When blood sugar is low, it is accompanied by a feeling of nervousness and anxiety.
I can do without breakfast, but without coffee not?
How many of you now, while reading this, believe that you can’t start your day without coffee, that is, when you wake up, you take your coffee first (for some, a cigarette is also a must). Do you think coffee is the only way to wake up? Yes, in part you are really right because morning coffee will increase your heart rate, wake up muscles, narrow your blood vessels. Simply put, it will put the body in a state of stress! But what if you’re really stressed out, not for coffee but for other reasons? Then even coffee from yesterday will have a negative effect on your stress and will double your anxiety.
Does this mean that it is not advisable to drink coffee? No, on the contrary, it has been proven that coffee has a positive effect on our health, namely liver health, as a protector against diabetes, and more recent research has linked it to protection against Parkinson’s disease. But not every coffee is the same, that is, the way in which it is prepared determines whether or not coffee will have an adverse effect on health. Unfiltered coffee can increase blood fat in the long run, due to the substance caffeine in the cup. Therefore, if you can choose, drink Italian espresso or filter coffee. But whenever you drink coffee, remember that the addition of whipped cream or cream enhances your daily calorie intake as well as your fat intake.
The conclusion would be that a maximum of three coffees a day will not hurt you, but no more than that. Still, coffee as a first morning beverage is not recommended, but after a nutritionally rich breakfast, why not? On days when stressed, be careful with coffee, and if you drink four or more coffees, insomnia, anxiety and headaches can become your daily routine!
The benefits of a nutritionally rich breakfast
- Helps lose weight.
- Stabilizes blood sugar levels.
- Lowers cholesterol.
- Improves concentration and memory.
- Makes us more relaxed.
- Feed your muscles and we will feel much more energetic and less tired.
- It allows us to ingest and absorb important nutrients.
Top low glycemic index foods for good morning
Fruits and fruit juices contain dietary fiber and vitamin C which will enhance the absorption of iron from food, which is especially important for young women who are often anemic. The top low glycemic index fruits that should be found on your morning table are cherries, raspberries, strawberries, pears, apples, apple juice, grapefruit, grapefruit juice, oranges, orange juice, dried apricots, dried plums and fresh plums, pineapple juice.
Whole grains such as rye, oats and quinoa are an ideal low-glycemic index carbohydrate source.
Integral bread with lots of seeds, rye bread, pumpernickel bread, oat crackers, fruit bread.
Eggs are a great source of protein, and they also contain lutein important for eyesight, vitamin B, riboflavin, selenium, vitamin D (especially important for those who do not spend enough time in the sun). It is a good idea to buy eggs containing omega-3 essential fatty acids to enhance your intake of these extremely healthy fatty acids. They are called essential fatty acids because the body cannot produce them by its own, and we feed them with the food that contains them. Of course, the ideal eggs are from organic farming, so choose them whenever you can.
Yogurt is a great source of protein, contains calcium, vitamin B, and B 12, zinc, magnesium. Yogurt as a probiotic, that is, one that contains live microorganisms, really deserves to be called functional food, as more and more research confirms its importance for a healthy immune system. Also, a good source of protein is milk, including cow’s (its semi-fat and non-fat variants) and soy milk and soy yogurt.
The seeds, namely sunflower, pumpkin, flax and sesame, are rich in essential fatty acids, minerals, vitamin E, dietary fiber and protein. At the outset, we mentioned that you can bring in plenty of nutrients at breakfast that you might not ingest later. Seeds are one of those nutrients. Mix all the seeds in the same quantities and grind together. Store them in a glass jar in the refrigerator. Only one tablespoon of mixed seeds meets all your daily essential fat requirements.
What a super breakfast looks like
Low Gl Carbohydrates + Low Gl Fruits Or Vegetables + Protein And Healthy Fat = Ideal Breakfast
Six suggestions for a super breakfast:
- Oatmeal with apples and cow or soy milk and a tablespoon of mixed seeds.
- Wholemeal bread with peanut butter, yogurt, pear.
- Integral toast with tomato and mushroom omelet, grapefruit juice.
- Shake with milk, oatmeal, pear, apple, half a banana and mixed seeds, with a pinch of cinnamon.
- Bowl of cereals and low-fat milk with dried apricots, previously submerged in warm water.
- Slice fruit bread with low-fat cheese spread like ricotta cheese and sliced apple on top.
Also read: Omelet with spinach recipe