Experts say that breakfast is an essential meal of the day, helping to supplement nutrients, but not the most important meal.
Many people think that breakfast is the most important meal of the day, after a long night the body is not loaded with energy and calories. This concept was first mentioned in the 1960s, after American nutritionist Adelle Davis recommended “eat breakfast like a king, lunch like a prince and dinner like a pauper” to stay in shape. and avoid obesity.
Although about 15% of Americans regularly skip breakfast, most believe it to be the most important meal of the day. However, as with most nutrition topics, studies involving breakfast have mixed results. Some found that skipping breakfast was not harmful, others showed the opposite.
To date, most of the evidence that breakfast is healthy has come mainly from observational studies, which cannot prove cause and effect.
A meta-analysis of 14 studies in 2021 found that people who ate seven breakfasts a week had a lower risk of heart disease, diabetes, obesity, high blood pressure, stroke, and belly fat. However, experts cannot conclude that breakfast is the direct cause of reducing these diseases.
A study of over 30,000 Americans found that skipping breakfast can lead to deficiencies in important nutrients such as folate, calcium, iron, vitamin A, vitamins B1, B2, B3,…
A randomized controlled trial published in 2017, involving 18 volunteers with type 2 diabetes and 18 healthy people, found that skipping breakfast disrupted circadian rhythms.
People who skipped breakfast also had a sudden spike in blood sugar after eating. Therefore, the author of the study believes that eating breakfast is very important, helping to keep the body’s internal clock in order.
Does skipping breakfast cause weight gain?
Many people report that breakfast increases feelings of fullness throughout the day. However, studies show that both those who skip breakfast and those who eat a full meal have roughly the same total daily calorie intake.
A randomized controlled trial of 309 overweight and obese people found that breakfast had no significant impact on overall weight loss.
A meta-analysis of 13 randomized controlled trials published in the Journal of the British Medical Association (BMJ) showed similar results. Experts say caution should be taken when recommending breakfast for weight loss, because it can have the opposite effect.
Other research has even shown that skipping breakfast can reduce your total daily calorie intake by 252 calories. However, experts note this reduces overall diet quality.
Breakfast with coffee, potato cakes and fried eggs. Image: NY Times
Should I skip breakfast?
Breakfast provides a full range of nutrients for the body, so it is an important meal of the day. However, according to recent studies, it is not the most important meal.
If you have a habit of skipping breakfast or do not have time to eat breakfast because of work and living conditions, experts recommend optimizing nutrients at the remaining meals. Certain people, such as coaches or athletes, will feel better after having breakfast after a workout.
Some healthy foods that are suitable for breakfast include eggs, oatmeal, greek yogurt, berries, whole grain toast, chia seeds, avocados, etc.
Recent nutrition research shows that each person needs to find the right nutrition. The key to good health is having a healthy lifestyle in general. Experts recommend at least 150 minutes of moderate exercise per week, maintain a healthy weight, limit sugar, saturated fat and processed foods, eat a variety of nutrient-rich foods, pay attention to the body’s signs of hunger, drink plenty of water, get 7 hours of sleep,…
Although there is not enough evidence that breakfast is the most important meal of the day, it is still essential, helping to energize and provide nutrients to the body.
Thuc Linh (According to Medical News Today)
at Blogtuan.info – Source: vnexpress.net – Read the original article here
