Breakfast by Aleksei Potov www.shutterstock.com
Breakfast is known to be called “the most important meal” and for good reason. Simply put, it replenishes the nutrients in the body, increasing our energy levels and thus allowing us to have an energetic and productive day. And by now, we all know this, but we see a lot of people skipping breakfast. We wonder why that is and we talk to Anindita Sampath, CEO and co-founder of Yoga bar to understand more about this pattern and why it should not be followed. This is what he had to say:
The mornings of a typical Indian youth have become more hectic than ever: workouts, breakfast, getting ready for work, commute, everything is packed into a short span of a couple of hours in the morning. Given our on-the-go lifestyle, breakfast is low on our mental to-do list. We are a generation that is more conscious and aware of our health and fitness, which also means that we put the extra effort into exercising and eating mindfully; But all of our efforts are thwarted by unhealthy habits like skipping breakfast.
How big should your breakfast be?
Healthy Breakfast by Foxys Forest Manufacture | www.shutterstock.com
It is not necessary that we have a large meal for breakfast, but it is essential to do so, preferably within an hour after waking up. However, resist that cake or donut. The best option is a light breakfast made up of whole grains, fruits, nuts, and seeds.
You can also try the breakfast consisting of low-fat milk and fruits, or a breakfast shake made with low-fat yogurt and fruits. Given our hectic lifestyles, ready-to-cook breakfast options or even breakfast bars are a great option that saves you time while giving your body all the nutrition it needs.
Here are some reasons why breakfast is absolutely essential
1. Improves metabolism
When we wake up in the morning, our blood sugar levels are low due to periods of fasting during the night. A healthy breakfast starts the metabolism and gives the body the energy to get through the day. When our bodies don’t get that fuel, we are more likely to feel tired and overeat later in the day to compensate.
Tip: Try to eat breakfast in the first hour after waking up. You can try consuming energy bars or ready-to-cook cereals if you’re running low on time.
2. Improves heart health
A healthy breakfast helps improve your heart health and lowers “bad” LDL cholesterol levels. Also, skipping breakfast leads to other unhealthy habits that can cause hypertension, obesity, and high blood pressure.
Tip: Include foods that give you fiber, antioxidants, healthy fats, protein, vitamins, and minerals like whole grains, nuts, and seeds, etc. and stay away from processed and high-sugar foods.
Healthy Breakfast By Erhan Inga | www.shutterstock.com
3. Improved brain function
A healthy breakfast also ensures that the brain gets all the nutrients it needs to function better. Breakfast improves memory and cognitive function has been found to improve because we are more alert during the day when we don’t skip breakfast.
Tip: Include whole oats or other whole grains, which are rich sources of fiber and Omega-3 fatty acids that are good for memory and brain function.
4. Helps control weight
Having a healthy breakfast in the morning keeps our appetite in check, which in turn ensures that we don’t indulge in unhealthy snacks throughout the day.
Tip: Eat foods rich in protein and fiber. Fiber is digested without being absorbed and therefore makes you feel full without adding weight.
5. Reduces the risk of diabetes
Breakfast helps keep blood glucose levels stable and regulates insulin levels in the body. Skipping breakfast can lead to very low insulin levels that spike suddenly after lunch. This can lead to various health problems such as diabetes.
Tip: Try to avoid chewing late at night, as insulin sensitivity is highest in the morning.
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